Nutritional Facts of Ridge Gourd and Dill Soup, Calories in Ridge Gourd and Dill Soup

by Tarla Dalal
This calorie page has been viewed 1922 times

Occasion & Party
Western Party

Non-stick Pan

How many calories does one serving of Ridge Gourd and Dill Soup have?

One serving (210 ml) of Ridge Gourd and Dill Soup gives 107 calories. Out of which carbohydrates comprise 30 calories, proteins account for 16 calories and remaining calories come from fat which is 59 calories. One serving of Ridge Gourd and Dill Soup provides about 5.3 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Ridge Gourd and Dill Soup recipe serves 2, makes 420 ml, with 210 ml per serving.

107 calories for 1 serving of Ridge Gourd and Dill Soup, Cholesterol 8 mg, Carbohydrates 7.6g, Protein 4g, Fat 6.6g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Ridge Gourd and Dill Soup.

See ridge gourd and dill soup recipe | ridge gourd Indian soup | healthy turai and shepu soup |

ridge gourd and dill soup is a zero oil Indian soup recipe. Learn how to make ridge gourd Indian soup.

Tender ridge gourd and fresh, fragrant dill leaves pair excellently in this ridge gourd and dill soup. Milk and fresh cream blended in with cooked ridge gourd and dill results in a creamy texture that is hard to beat in terms of taste. 

Mildly seasoned with salt and pepper, this ridge gourd and dill soup has excellent medicinal properties as well. The soup tastes best when served with a dollop of fresh cream, and crunchy toast.

To make healthy turai and shepu soup, combine the ridge gourd, dill leaves and 1 cup water in a deep non-stick pan, mix well and cook on a medium flame for 5 to 7 minutes. Keep aside to cool. Blend in a mixer till smooth and transfer it back to the same pan.

Add the milk, salt, pepper and cook on a medium flame for 3 to 4 minutes, while stirring occasionally. Garnish ridge gourd and dill soup with fresh cream and serve hot.

Serve ridge gourd and dill soup hot, with croutons or toasted multigrain bread 

Is Ridge Gourd and Dill Soup​ healthy?

Yes, this is healthy. But restrictions apply to some.

Let's understand the Ingredients.

What's good.


Turai (Ridge Gourd ) : This ridge gourd is absolutely low in calories and carbs, thus making it a very virtuous choice for those on low-cal and low-carb diet. Consuming ridge gourd regularly can help to maintain blood sugar levels and hence diabetic friendly. It's absolutely low in fat and nil in cholesterol. A subzi made with ridge gourd with minimal amount of oil is truly a welcome addition for those with heart diseases. See detailed benefits of turai ridge gourd

Dill Leaves ( Suva bhaji, Shepu) : Our body needs to build white blood cells (WBC) to strengthen our immune system. Dill leaves with its loads of vitamin C helps us achieve this goal. Dill leaves are rich in antioxidants Vitamin A and Vitamin C which  prevent or stop cell damage in your body and thus lowers the risk of chronic diseases like cancerdiabetes and heart disease. See detailed benefits of dill leaves

Milk, Low Fat Milk, Milk powder : 1 cup of milk provides 70% of the Recommended Daily Allowance of Calcium. Milk promotes strong bones. The Calcium in Milk helps to protect your teeth against gum disease and keeps your jaw bone strong and healthy. Milk is low in carbs and therefore does not raise blood glucose levels. However diabetics must consider including low fat milk as advised by their dietitian only so as to avoid any fluctuations in blood sugar levels. Protein is another key nutrient which milk is rich in - 8.6 g from a cup. So all those looking to build protein stores can add milk and its products like curd and paneer to their diet. One cup of Milk gives 10 grams of carbs.  Low fat milk has lower fat and the same benefits of milk

Can diabetics, heart patients and over weight individuals have Ridge Gourd and Dill Soup?

Yes, but use low fat milk. This ridge gourd is absolutely low in calories and carbs, thus making it a very virtuous choice for those on low-cal and low-carb diet. Consuming ridge gourd regularly can help to maintain blood sugar levels and hence diabetic friendly.

Note that use low fat milk instead of milk and reduce or avoid the fresh cream in the recipe. 

Can healthy individuals have Ridge Gourd and Dill Soup?


Ridge Gourd and Dill Soup is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 

  1. Calcium.  See Calcium rich recipes : Calcium  is a mineral that makes bones stay strong. See our list of calcium rich Indian foods. Dairy products: Like milkcurds, cheese, paneer and buttermilk. Green leafy vegetables like spinach, fenugreek, broccoli. Nuts and ragi. Required from kids to adults. 32% of RDA.
  2. Vitamin C :  Vitamin C is a great defence against coughs and colds. Have citrus fruits, lemons, vegetables ( capsicum, broccoli, cabbage). Not all of the vitamin C is lost when vegetables are cooked. Some studies have shown that up to 50% of the vitamin C can be retained, depending on the cooking method and the vegetable. Cook vegetables quickly. The longer vegetables are cooked, the more vitamin C they will lose. 30% of RDA.
  3. Phosphorus : Phosphorus rich Indian foods works closely with calcium to build bones. Phosphorus rich Indian foods like dairy products ( milk, paneer, curd), nuts, seeds, jowar, bajra, moong, matki, oats, ragi, wheat flour etc. 21% of RDA.
  4. Vitamin A rich recipes, Beta Carotene : Vitamin A is crucial for healthy vision, cell growth and healthy skin. Sources of vitamin A include yellow-orange fruits and vegetables like carrots, mango, papaya, peach, tomatoes, pumpkin etc. and other vegetables like spinach, kale, fenugreek leaves, broccoli, capsicum etc. 15% of RDA.

What are some nutritious sides to serve with soup?

multigrain bread recipe | homemade multigrain bread recipe | eggless multigrain bread recipe | Made of whole wheat flour, millet flours, oats and assorted seeds, this Multigrain Bread loaf is further topped with mixed millets flour and flax seeds just before baking to deepen the aroma and flavour. This Multigrain Bread recipe does not use any plain flour.

multigrain bread recipe | homemade multigrain bread recipe in India | eggless multigrain bread recipe

multigrain bread recipe | homemade multigrain bread recipe in India | eggless multigrain bread recipe

Value per serving% Daily Values
Energy107 cal5%
Protein4 g7%
Carbohydrates7.6 g3%
Fiber1.9 g8%
Fat6.6 g10%
Cholesterol12 mg3%
Vitamin A721.1 mcg15%
Vitamin B1 (Thiamine)0 mg0%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.3 mg3%
Vitamin C12 mg30%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)4.4 mcg2%
Calcium192.5 mg32%
Iron1.8 mg9%
Magnesium49.1 mg14%
Phosphorus125.6 mg21%
Sodium23.3 mg1%
Potassium175.7 mg4%
Zinc0.6 mg6%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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