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Sponge Gourd ( Tori | Turai)

Despite not so much appealing to many taste buds, Sponge Gourd is cooked in many Indian households due to its multiple health benefits.

More About Sponge Gourd

Turai vegetable also known as Sponge Gourd is a popular vegetable in India and is believed to have originated in Asia. Locally, it is known by various names such as “Turai” in Hindi, “Jhinge” in Bengali, “Beerakaya” in Telugu, etc. Tori vegetable has two variants- one with a smooth surface and another with a rigid surface. It is a green fleshy vegetable with a bland taste and is commonly used to prepare pakoras, sambar, dal, raita, or even sabzi.

Nutritional Fact

Sponge Gourd or Tori vegetable contains:

  • Vitamin A
  • Vitamin C
  •  Magnesium
  •  Vitamin B complex

It is also rich in antioxidants and alkaloid compounds.

Health benefits of Turai Vegetable (Turai Ke Fayde)

  • Turai vegetable reduces internal inflammations, alleviates cough, and reduces swelling of lymph glands.
  • Tori vegetable is hypoglycaemic, helps in controlling blood sugar levels, and has anti-diabetic properties.
  •  Rich in Vitamin A, Tori improves eyesight and prevents macular degeneration and partial blindness.
  •  Sponge Gourd has abundant volumes of water and dietary fiber so provides relief from constipation and aids digestion.
  •  Low in calories and high-water content, makes it ideal for weight loss.


 Fresh Tori can be stored in the fridge for 1 week but beyond that, it starts turning black from outside.

Other Information

Country of Origin: India

Sourced and marketed by: Pureroot

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Sponge Gourd ( Tori | Turai)
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