Ridge Gourd
20 kcal, 91% water, and lutein for eye health from a classic Telugu vegetable.
Ridge gourd (Luffa acutangula), called beerakaya in Telugu and turai in Hindi, is a classic summer vegetable in Telugu cuisine that rarely gets nutritional credit. At 20 kcal per 100g, it provides lutein and zeaxanthin (vision-protective carotenoids), insulin-like polypeptides for blood sugar, and alkaline minerals for liver support — all in a cooling, high-water base.
Good for
- Hydration
- Weight
- Gut comfort
Watch for
No specific contraindications.
Eye health (Lutein)
Lutein, Zeaxanthin390μg lutein and zeaxanthin per 100g — accumulates in the macula, protecting against age-related macular degeneration and blue-light damage. Cumulative daily intake from multiple sources is what matters.
Liver support
Alkaloids, Alkaline mineralsClassified as cooling and liver-supportive in Ayurveda. Bitter alkaloids in the skin stimulate bile production, aiding fat digestion and liver function.
Hydration and summer cooling
Structured water, Potassium91.7% water with electrolytes. Particularly suited to Hyderabad's summer months when body temperature management is critical. Natural cooling compounds complement the high water content.
| Nutrient | Amount |
|---|---|
| Energy | 20 kcal |
| Water | 91.7g per 100g |
| Vitamin C | 8.1mg |
| Lutein + Zeaxanthin | 390μg |
| Iron | 0.41mg |
| Magnesium | 14mg |
Ridge gourd's insulin-like polypeptides are similar to bitter gourd's polypeptide-P but significantly milder — providing gentle blood sugar modulation without hypoglycaemic risk in healthy individuals. This makes it suitable as a daily ingredient in diabetic management blends at higher volumes than bitter gourd.
- Market
- Bowenpally and local Kukatpally vendors, Hyderabad
- Distance
- 10km
- Restocked
- Every 2 days
- Freshness
- Pressed same day as purchase
- Notes
- Medium-sized, firm ridges, bright green, no yellowing. Peel the tough outer ridges before juicing to prevent juicer strain.
Do
- Peel the ridges before juicing — the tough fibres can stress the cold press
- Excellent summer hydration base — especially effective in Hyderabad April–June
Don't
- ⚠️ Taste before juicing — rare bitter specimens have cucurbitacin risk
- Don't expect strong flavour — ridge gourd absorbs the character of paired ingredients
The dried fibrous skeleton of ridge gourd, after the flesh has decomposed, is the luffa — the bath scrubber used worldwide. What most people think is a sea sponge is actually a plant product from ridge gourd. The same vegetable you eat in curry becomes your bathroom exfoliator.
Have us press it
fresh for you.
First week is free. Skip the shopping list, the peeling, the press — we deliver ridge gourd in its freshest form.