Tinda · Citrullus lanatus var. fistulosus

Squash, Indian, raw (Navajo)

Nutrition facts per 100 g · edible portion

Gourds

Serving size

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2 forms & preparations

Squash, Indian, cooked, boiled (Navajo) Squash, Indian, raw (Navajo)

Vegan Keto-friendly Gluten-free Dairy-free

Dietary labels are inferred automatically from Squash, Indian, raw (Navajo)'s food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.

27 kcal Calories

0.5 g Protein

5.6 g Carbs

0.2 g Fat

Good nutrient density 29/100

How many beneficial nutrients Squash, Indian, raw (Navajo) delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.

Caloric ratio

Where the calories in Squash, Indian, raw (Navajo) come from — the split across carbs, fat & protein.

27 kcal / serving

85% from carbs

Carbs 85%

5.6 g per serving
Fat 7%

0.2 g per serving
Protein 8%

0.5 g per serving

Full nutrition breakdown

Beneficial
Moderate
Limit
Neutral

Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.

Carbohydrates	Amount	% DV
Total Carbohydrate	5.6 g	2%
Starch	0.0 g	—
Total Sugars	3.5 g	—
Sucrose	0.8 g	—
Glucose	1.2 g	—
Fructose	1.6 g	—
Lactose	0.0 g	—
Maltose	0.0 g	—
Galactose	0.0 g	—

Fats & Fatty Acids	Amount	% DV
Total Fat	0.2 g	0%

Protein & Amino Acids	Amount	% DV
Protein	0.5 g	1%

Vitamins	Amount	% DV
Vitamin A (RAE)	~	—
Vitamin C	4.5 mg	5%
Vitamin D	~	—
Vitamin E	0.0 mg	0%
Vitamin K	~	—
Thiamin (B1)	0.0 mg	2%
Riboflavin (B2)	0.0 mg	2%
Niacin (B3)	0.2 mg	1%
Vitamin B6	0.1 mg	3%
Folate (B9)	22.0 mcg	6%
Vitamin B12	~	—
Pantothenic Acid (B5)	0.1 mg	2%

Minerals	Amount	% DV
Calcium	9.0 mg	1%
Iron	0.2 mg	1%
Magnesium	10.0 mg	2%
Phosphorus	12.0 mg	1%
Potassium	205.0 mg	4%
Sodium	20.0 mg	1%
Zinc	0.1 mg	1%
Copper	0.0 mg	2%
Manganese	0.0 mg	1%

Sterols	Amount	% DV
Cholesterol	~	—
Phytosterols	~	—

Other	Amount	% DV
Alcohol	~	—
Caffeine	~	—
Theobromine	~	—
Ash	0.3 g	—

About Squash, Indian, raw (Navajo)

Tinda, also called the Indian round gourd, apple gourd, or Indian baby pumpkin, is a small, pale-green summer squash harvested young for its tender immature fruit. Roughly the size of an apple and flattish-round in shape, it is a beloved vegetable across South Asia, especially in Indian and Pakistani home cooking. The flesh is soft and mildly flavored, with a cooling quality that makes it a favorite in warm weather.

Like most gourds, tinda is very low in calories and high in water, offering modest amounts of fiber, vitamin C, and minerals, which makes it light and easy to digest. It is most often simmered into spiced curries and dry sabzi dishes, stuffed, or added to lentils, where it readily soaks up the flavors of cumin, turmeric, ginger, and garam masala. The young seeds inside are tender enough to eat, and some cooks roast mature seeds as a snack.

Pick small, firm, glossy gourds that feel heavy for their size, and use them within a few days for the sweetest, most tender results.

Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.