Ash gourd

  Ash gourd boasts a variety of beneficial vitamins and minerals, including vitamin C and B-complex vitamins such as niacin, thiamine and riboflavin. 

It is also a valuable source of minerals like iron, potassium, zinc, calcium and magnesium. 

The gourd also provides a good amount of protein, carbohydrates and dietary fiber. 

According to his blog, per 100 gms of ash gourd contains 3.9 g fat, 0.5 g saturated fat, 12.5 g total carbs, 0.6 g dietary fiber, 2 g protein, 33 mg sodium, and 259 mg potassium.