Know Your Food Plate: Kundru (Ivy Gourd)

Summarised by TGHC Editorial Team
Jun 9, 2025
3 min read

Updated: Dec 30, 2025

Introduction

Kundru, also known as ivy gourd or Coccinia grandis, is a small, vibrant green vegetable that is widely appreciated in Indian cuisine. It is not only favored for its unique taste and versatility in various dishes but also celebrated for its remarkable health-promoting properties. This nutrient-dense vegetable is commonly included in everyday meals, particularly in curries, stir-fries, and salads. With its high fiber content and a range of essential vitamins and minerals, kundru plays a significant role in maintaining overall health and well-being.

Key Nutritional Components and Benefits

Dietary fiber – aids digestion: Kundru is an excellent source of dietary fiber, which is crucial for maintaining a healthy digestive system. Fiber helps to bulk up the stool, facilitating smoother bowel movements and preventing constipation. Moreover, it promotes the growth of beneficial gut bacteria, which can enhance gut health and improve nutrient absorption.
Iron – combats fatigue: This vegetable is also rich in iron, an essential mineral that plays a vital role in the production of hemoglobin, the protein in red blood cells responsible for transporting oxygen throughout the body. Adequate iron intake is important for preventing anemia and combating fatigue, making kundru a great addition to the diet, especially for those who lead active lifestyles or are prone to iron deficiency.
Beta-carotene – protects eye health: Kundru contains beta-carotene, a powerful antioxidant that the body converts into vitamin A. This nutrient is essential for maintaining healthy vision, as it helps protect the eyes from oxidative stress and may reduce the risk of age-related macular degeneration. Additionally, beta-carotene supports immune function and skin health, further enhancing the vegetable's nutritional profile.

Health Benefits

Helps regulate blood sugar: One of the notable benefits of kundru is its ability to help regulate blood sugar levels. The high fiber content slows down the absorption of sugar in the bloodstream, which can be particularly beneficial for individuals with diabetes or those at risk of developing the condition. By stabilizing blood sugar levels, kundru can contribute to better overall metabolic health.
Improves bowel movements: In addition to aiding digestion, the fiber in kundru plays a crucial role in improving bowel movements. Regular consumption of this vegetable can help prevent digestive disorders such as constipation and irritable bowel syndrome (IBS). By promoting a healthy gut environment, kundru supports the body's natural detoxification processes, leading to enhanced overall health.
Supports weight management: Kundru is low in calories yet high in nutrients, making it an ideal food for those looking to manage their weight. The fiber content promotes a feeling of fullness, which can help reduce overall calorie intake. Incorporating kundru into meals can be a smart strategy for those aiming to lose weight or maintain a healthy weight, as it provides essential nutrients without excessive calories.

Easy Recipes with Kundra

Kundra is a versatile ingredient that can elevate many Indian dishes. Here are five easy Indian recipes that incorporate Kundra:

Kundra Curry: A flavorful curry made with Kundra, tomatoes, and a blend of spices.
Kundra Stir-Fry: Quick stir-fried Kundra with bell peppers and onions, seasoned with soy sauce and spices.
Kundra Raita: A refreshing yogurt-based side dish with grated Kundra, mint, and spices.
Kundra Pakoras: Deep-fried fritters made with spiced besan (gram flour) and Kundra, perfect as a snack.
Kundra Pulao: A fragrant rice dish cooked with Kundra, peas, and aromatic spices.