Know Your Food Plate: Ash Gourd (Petha)

Summarised by TGHC Editorial Team
Jun 12, 2025
3 min read

Updated: Dec 11, 2025

Introduction

Ash gourd, scientifically known as Benincasa hispida, is a unique and versatile vegetable that holds a significant place in traditional Ayurvedic medicine. Renowned for its cooling properties, ash gourd is particularly valued for its ability to balance excess heat in the body, making it an excellent choice during hot weather or for individuals with a fiery constitution. This vegetable is often incorporated into various culinary delights, including refreshing juices and delectable sweets, where it adds both flavor and nutritional benefits. Its light and soothing nature not only enhances the taste of dishes but also contributes to a sense of calmness and well-being.

Key Nutritional Components and Benefits

High water content – Ash gourd is composed of approximately 90% water, making it an exceptional hydrating food. This high water content not only helps to keep the body hydrated but also aids in cooling the internal systems, which is particularly beneficial in hot climates or during the summer months. Consuming ash gourd can help maintain optimal hydration levels, thus supporting overall health.
Rich in vitamin B1 and C – This vegetable is a good source of essential vitamins, particularly vitamin B1 (thiamine) and vitamin C. Vitamin B1 plays a crucial role in energy metabolism and is vital for maintaining a healthy nervous system. On the other hand, vitamin C is a powerful antioxidant that supports the immune system, helping to fend off infections and diseases while also promoting healthy skin.
Low in calories – With its low-calorie profile, ash gourd is an ideal food for those looking to detoxify their bodies or lose weight. It provides a sense of fullness without adding excessive calories, making it a smart choice for those on calorie-restricted diets. Its fibrous content also aids in digestion, ensuring that the body effectively processes nutrients without unnecessary weight gain.
Contains minerals like calcium and iron – Ash gourd is not just a source of vitamins; it also contains essential minerals such as calcium and iron. Calcium is crucial for maintaining strong bones and teeth, while iron is necessary for the production of hemoglobin, which helps transport oxygen throughout the body. Including ash gourd in your diet can contribute to better bone health and improved energy levels.

Health Benefits

Calms the nervous system – The soothing properties of ash gourd can have a calming effect on the nervous system. Regular consumption may help reduce anxiety and stress levels, promoting a sense of tranquility and mental clarity. This makes it a valuable addition to the diet of those experiencing high levels of stress or agitation.
Supports digestion – Ash gourd is known for its digestive benefits, helping to alleviate issues such as constipation and bloating. Its high fiber content promotes regular bowel movements and supports a healthy gut microbiome, which is essential for overall digestive health.
Aids in weight management – By incorporating ash gourd into meals, individuals can enjoy a nutrient-dense food that helps in weight management. Its low-calorie nature combined with its ability to promote satiety makes it a strategic choice for those looking to maintain or lose weight effectively.
Promotes respiratory health – The cooling effect of ash gourd is beneficial for respiratory health, helping to soothe the throat and reduce inflammation in the airways. It may also assist in alleviating symptoms of respiratory conditions, making it a supportive food choice for individuals with asthma or other respiratory issues.

Easy Recipes with Petha

Petha, a sweet, translucent candy made from ash gourd, is a popular ingredient in Indian cuisine. It can be used in various simple yet delicious recipes that highlight its unique texture and flavor. Here are five easy Indian dishes you can prepare using petha:

Petha Halwa: A sweet dish made by cooking grated petha with ghee, sugar, and cardamom, garnished with nuts.
Petha Ki Sabzi: A savory dish where petha is cooked with spices, tomatoes, and onions, served with roti or rice.
Petha Raita: A refreshing yogurt-based side dish made by mixing grated petha with yogurt, spices, and herbs.
Petha Kheer: A dessert made by simmering petha in milk with sugar, flavored with cardamom and garnished with almonds.
Petha Chaat: A tangy snack made by mixing diced petha with spices, chutneys, and sev for a crunchy texture.