Wax Gourd (Ash Gourd,Winter Melon) Nutrition

Winter Melon

While the name “melon” might make people believe that this is a fruit, winter melon is actually a large vine vegetable, with pale white flesh and a fuzzy interior. The sole member of the Benincasa genus, winter melon goes by many different names, including ash gourd, fuzzy gourd and tallow gourd. 

As an immature vegetable, there is a slight sweetness to the melon, but upon maturation, that sweetness dissipates into a more bland flavor, similar to a cucumber. Every part of the winter melon plant can be used for culinary or medicinal purposes, and it is used widely in Asia, particularly in China.

Winter Melon Nutrition

"Nutrition value per 100 g"

Principle	Nutrient Value	Percentage of RDA
	Calories
Calories	54.4 KJ	1%
From Carbohydrates	43.5 KJ	~
From Fat	7.1 KJ	~
From Protein	4.2 KJ	~
	Carbohydrates
Carbohydrate	3.0 g	1%
Dietary Fiber	2.9 g	12%
Starch	~	~
	Fats & Fatty Acids
Fat	0.2 g	0%
Saturated Fat	0.0 g	0%
Polyunsaturated Fat	0.1 g	~
Omega-3	87.0 mg	~
	Protein & Amino Acids
Protein	0.4 g	1 %
Tryptophan	2.0 mg	~
Lysine	9.0 mg	~
Methionine	3.0 mg	~
	Vitamins
Vitamin A	0.0 IU	0%
Vitamin C	13.0 mg	22%
Thiamin	0.0 mg	3%
Riboflavin	0.1 mg	6%
Niacin	0.4 mg	2%
Vitamin B6	0.0 mcg	2%
Folate	5.0 mcg	1%
Vitamin B12	0.0 mcg	0%
Pantothenic Acid	0.1 mg	1%
	Minerals
Calcium	19.0 mg	2%
Iron	0.4 mg	2%
Magnesium	10.0 mg	2%
Phosphorus	19.0 mg	2%
Potassium	6.0 mg	0%
Sodium	111 mg	5%
Zinc	0.6 mg	4%
Copper	0.0 mg	1%
Manganese	0.1 mg	3%
Selenium	0.2 mcg	0%
	Sterols
Cholesterol	0.0 mg	~
Phytosterols	0.0 mg	~
	Other Constituents
Water	96.1 g	~
Ash	0.3 g	~
Alcohol	0.0 g	~

Health Benefits of Winter Melon 

• Stimulates Growth & Development
• Protects the Heart
• Helps in Weight Loss
• Detoxifies the Body
• Improves Cognitive Function
• Increases Energy Levels
• Helps in Digestion
• Boosts Immunity
• Boosts Vision
• It Maintains Cardiovascular Health