VeganVegetables

Tondli

Nutrition Facts Per 100g

Also known as: IVY GOURD

Tondli is a commonly used vegetable in Indian cooking. At just 18 kcal per 100g with 1.6g of dietary fiber per 100g, it fits easily into calorie-conscious meals. It is a notable source of Vitamin C (approximately 18% of a typical adult's daily needs) and Iron (approximately 11% of a typical adult's daily needs). Below is the complete nutritional profile of Tondli per 100g serving.

Nutrition Summary

18kcalCalories

1.2gProtein

3.1gCarbs

0.1gFat

1.6gFiber

Protein 27% Carbs 69% Fat 5%

Micronutrients

High in:Vitamin C

Calcium40.0 mg(4%)

Iron1.4 mg(11%)

Zinc0.2 mg(2%)

Potassium160 mg(5%)

Sodium3.0 mg(1%)

Magnesium10.0 mg(3%)

Phosphorus12.0 mg(2%)

Thiamin (B1)0.1 mg(4%)

Riboflavin (B2)0.1 mg(7%)

Niacin (B3)0.3 mg(2%)

Vitamin C15.0 mg(18%)

Carotenoids0 µg(0%)

β-Carotene0 µg(0%)

Vitamin A0 µg(0%)

Folate (B9)8.0 µg(2%)

Vitamin B60.0 mg(2%)

Vitamin B120 µg(0%)

Vitamin D0 µg(0%)

Vitamin E0.1 mg(1%)

Fat Breakdown4

MUFA0 g

PUFA0 g

Omega-30 g

Omega-60 g

Limit These2

Saturated Fat0 g

Cholesterol0 mg

Common Serving Sizes

1 cup100g

18 kcal1.2g protein

100 g100g

18 kcal1.2g protein

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About this data

These nutrition facts come from mealPlan.fit, practice-management software for dietitians and nutritionists in India. Values are based on the Indian Food Composition Tables (IFCT) and compared against ICMR 2020 RDAs. Dietitians use mealPlan.fit to analyse Indian meals on this same ingredient data, draft weekly meal plans with AI, and share plans with clients on WhatsApp.

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