Lauki versus Tori: Which is more nutritious

They both look green, cook fast, and are regulars in most Indian kitchens, but when it comes to lauki and tori, which one actually packs more punch for your body? While neither gets much love outside dal or sabzi duty, both have quiet superpowers that deserve a little spotlight. These humble veggies are not just water and fibre. They each bring their own set of gentle benefits that can do wonders, especially when you're looking for meals that are easy on the stomach.



Lauki

Lauki, or bottle gourd, is like a tall glass of water in vegetable form. It soothes the gut, supports hydration, and works well when your system needs a break from rich food. With over 90% water, it’s naturally cooling and refreshing. Every 100 grams gives just 15 calories, along with 1.2 grams of fibre, 170 mg of potassium, and a modest dose of vitamin C and iron. Often recommended during recovery or digestive issues, lauki also supports liver function and helps the body reset. Whether simmered into a curry or blended into a soup, it quietly restores balance without fuss.


Tori

Tori, also called ridge gourd, has a slightly rough texture but becomes soft and smooth when cooked. It’s light, full of fibre, and helps keep your digestion on track. With around 2.1 grams of fibre per 100 grams, it gently cleans the gut while being easy enough for sensitive stomachs. It has just 20 calories per 100 grams and also gives you vitamin A, B6, magnesium, and antioxidants that support your body’s metabolism and immunity. It’s a great choice when you want something filling but not heavy. It also cooks fast and soaks up spices well, making it shine in simple curries or stir-fries.

So, who wins?
The truth is, both lauki and tori are light, easy-to-digest, and full of goodness. Lauki might be better when you’re feeling hot, tired or bloated. It cools the body and feels almost like food-as-hydration. Tori, on the other hand, steps up when your gut needs a nudge or when you want something fibrous but still soft. It’s not really about who’s better, it’s about what your body needs that day.

In the end, these everyday vegetables are far more than just fillers on the thali. They’re gentle, nourishing and deeply in tune with what your body needs, especially during Indian summers. Their subtle flavours also pair beautifully with spices, making them easy to enjoy in different ways. So instead of choosing just one, keep both in rotation and let your body take the lead.