Apple Gourd / Punjabi Tinda (Frozen, India)
Vegetables · Vegetables
Frozen apple gourd, also called Punjabi tinda, is low FODMAP at 75 g, about half a cup, in Monash's India-labelled entry. A 150 g cup is moderate and 227 g, around 1½ cups, is high. Those amounts describe the frozen gourd ingredient rather than a complete tinda curry.
Serving sizes for apple gourd / punjabi tinda (frozen, india)
Frozen tinda, India entry: 75 g green, 150 g amber, 227 g red. The changing group is mannitol; a finished curry needs its ingredients considered separately.
Tested serving sizes
| Serving | Amount | Main FODMAP | Rating |
|---|---|---|---|
| 1/2 cup | 75 g | Mannitol 0.17 g | |
| 1 cup | 150 g | Mannitol 0.33 g | |
| 1 1/2 cups | 227 g | Mannitol 0.5 g |
Breakdown for 0.5 cups
Is apple gourd / punjabi tinda (frozen, india) low FODMAP?
Mannitol is amber at 150 g and red at 227 g, while the other five indicators remain green. Frozen bitter gourd or karela is a separate food with its own range note. The shared word 'gourd' does not mean the two can use the same portion guidance.
Apple Gourd / Punjabi Tinda (Frozen, India) and IBS: what to know
A recipe built around tinda may divide the vegetables unevenly between bowls. Consider the amount of apple gourd actually allocated to your plate, along with the sauce ingredients. Record 'frozen Punjabi tinda' rather than just 'vegetables' when using the 75 g reference to understand a meal.
Gut-friendly ways to eat apple gourd / punjabi tinda (frozen, india)
Measure the frozen tinda ingredient before mixing it with the rest of your recipe and follow the packet's cooking directions. Divide the measured gourd across the portions served. The checked panel gives no frozen-to-cooked conversion, so do not infer a cooked threshold by weighing the curry after it has absorbed or lost liquid.
Frequently asked questions
Is a full cup of frozen tinda low FODMAP?
The cup listed in the app is 150 g and moderate for mannitol. Its green reference is the smaller 75 g half-cup portion.
Can I apply the frozen karela result to tinda?
No. Frozen karela and Punjabi tinda are separately named entries. Tinda has observed moderate and high portions rather than karela's low-range note.
Does this establish the rating of a restaurant tinda curry?
It establishes portions for the frozen gourd entry only. The restaurant dish also depends on its gourd amount, sauce and other ingredients, which the app observation does not specify.
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Sources and editorial notes
- Monash University FODMAP Diet App
Monash University FODMAP Diet app entry “Gourd, apple / Punjabi tinda, frozen (India)” checked directly on 27 September 2026. The portion weights, traffic-light ratings and FODMAP groups discussed here were verified in matching detail panels. Numerical FODMAP concentration estimates elsewhere in the catalogue were not validated by this check.