Ridge Gourds are long vegetables with a ridged dark green skin and white spongy flesh that contains numerous seeds inside. They are rich in fiber and very prominent in Indian cooking. NUTRIENT CONTENT : Ridge gourds are rich in a vast array of essential components like dietary fibers, water content, vitamin A, vitamin C, iron, magnesium, and vitamin B6. They are naturally low in calorie content, unhealthy saturated fats, and cholesterol.