Ash Gourd (Kumra)

Rich in certain nutrients and beneficial plant compounds

Ash gourd comprises 96% water and is very low in calories, fat, protein, and carbs. Yet, it remains rich in fiber and provides small amounts of various nutrients.

One 3.5-ounce (100-gram) portion of raw ash gourd offers (2Trusted Source):

Calories: 13
Protein: less than 1 gram
Carbs: 3 grams
Fiber: 3 grams
Fat: less than 1 gram
Vitamin C: 14% of the Daily Value (DV)
Riboflavin: 8% DV
Zinc: 6% DV

Ash gourd also contains smaller amounts of iron, magnesium, phosphorus, copper, and manganese, as well as various other B vitamins. Still, these amounts typically don’t exceed 3% of the nutrients’ DVs (2Trusted Source).

In addition to vitamin C, ash gourd is a good source of flavonoids and carotenes, two antioxidants believed to help protect your body against cell damage and certain conditions like type 2 diabetes and heart disease (3).

Currently, ash gourd’s antioxidant content is thought to be the main reason behind most of its purported benefits (4Trusted Source).
healthline.com