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Pulicha Keerai (Gongura)


Serves 2 as per ICMR Recommendation
Gongura imparts a tart flavor into any dish. Gongura is a rich source of iron, vitamins, folic acid, and antioxidants essential for human nutrition. A baby gongura is a full leaf. As the leaf grows older, the leaf splits into four or more parts. Due to its tart flavor, it is a part of quintessential Andhra cuisine and forms an integral part of various chutneys and pickles.

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Nutritional value per 100 g (3.5 oz)


Energy 205 kJ (49 kcal)
Carbohydrates 11.31 g
Fat 0.64 g
Protein 0.96 g
Vitamins %DV† Quantity
Vitamin A equiv. 2% 14 μg
Thiamine (B1) 1% 0.011 mg
Riboflavin (B2) 2% 0.028 mg
Niacin (B3) 2% 0.31 mg
Vitamin C 14% 12 mg
Minerals %DV† Quantity
Calcium 22% 215 mg
Iron 11% 1.48 mg
Magnesium 14% 51 mg
Phosphorus 5% 37 mg
Potassium 4% 208 mg
Sodium 0% 6 mg
Units: μg = micrograms • mg = milligrams • IU = International units
†Percentages are roughly approximated using US recommendations for adults.
Source: USDA FoodData Central


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