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What Is The Difference Between Long And Round Gourd, Know Which One Is More Beneficial Before Buying It

🥒 What Is the Difference Between Long and Round Gourd? Know Which One Is More Beneficial Before Buying It

Both long gourd (lauki) and round gourd (tinda) are popular vegetables in Indian kitchens — light, easy to digest, and rich in water and nutrients. But while they look and taste somewhat similar, their nutritional profiles and health benefits differ slightly. Experts explain which one may be better for you depending on your health goals.

🥗 1. Appearance and Taste

Long Gourd (Lauki/Bottle Gourd):
Long, cylindrical, pale green with soft flesh. Has a mild, watery taste.
Round Gourd (Tinda/Indian Baby Pumpkin):
Small, round, and green with a firmer texture and slightly sweet flavor.

🩺 Expert note: Both are from the cucumber family and are extremely low in calories, making them perfect for light meals and weight loss diets.

💧 2. Nutritional Value (Per 100 g)

Nutrient	Long Gourd (Lauki)	Round Gourd (Tinda)
Calories	15 kcal	21 kcal
Water	92%	89%
Fiber	1.2 g	1.5 g
Vitamin C	Moderate	High
Minerals	Potassium, calcium	Potassium, magnesium, iron

Verdict:

Lauki is more hydrating and cooling.
Tinda offers slightly more fiber and micronutrients.

❤️ 3. Health Benefits

🥒 Long Gourd (Lauki)

Excellent for hydration and detoxification.
Helps control blood pressure and promote digestion.
Low in calories — ideal for weight loss.
Soothes acidity and supports liver health.

🍈 Round Gourd (Tinda)

Rich in fiber and antioxidants — supports gut health.
Boosts immunity and helps reduce inflammation.
Improves digestion and prevents constipation.
Slightly more satisfying due to firmer texture and fiber.

⚖️ 4. Which Is More Beneficial?

Health Goal	Better Option	Why
Weight loss & hydration	Long gourd (lauki)	Light, cooling, high water content
Better digestion & fiber	Round gourd (tinda)	More fiber and antioxidants
Detox & liver support	Long gourd (lauki)	Helps flush toxins and supports the liver
Immunity & metabolism	Round gourd (tinda)	Richer in vitamins and minerals

🛒 5. Expert Buying Tip

“Both gourds are excellent choices for a balanced diet,” says Dr. Anjali Sharma, Clinical Nutritionist. “If you’re feeling bloated or need cooling foods in summer, go for lauki. For gut health and immunity, tinda is slightly more beneficial.”

✅ Bottom Line

Both long and round gourds are healthy, low-calorie vegetables suitable for all ages.

Choose lauki for hydration and detox.
Choose tinda for fiber and immunity.
The best approach? Include both alternately in your weekly diet for maximum benefits.