1 serving (100 grams) contains 13 calories, 0.4 grams of protein, 0.1 grams of fat, and 3.0 grams of carbohydrates.
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Nutrition Information
Calories |
31.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.2 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4.8 mg | 0% | |
| Total Carbohydrates | 7.1 g | 2% | |
| Dietary Fiber | 1.2 g | 4% | |
| Sugars | 4.3 g | ||
| protein | 1.0 g | 2% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 45.2 mg | 3% | |
| Iron | 1.0 mg | 5% | |
| Potassium | 357.1 mg | 7% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Wintermelon
Wintermelon, also known as ash gourd or white gourd (Benincasa hispida), is a large, vine-grown fruit native to Southeast Asia and widely used in Chinese, Indian, and Southeast Asian cuisines. Its mild flavor and versatility make it suitable for soups, stews, and desserts. Wintermelon is a low-calorie food, with only 13 calories per 100 grams, making it ideal for weight management. It’s rich in water content, providing hydration and aiding digestion. Nutritionally, wintermelon offers small amounts of protein (0.4 g) and carbohydrates (3 g), as well as dietary fiber (0.5 g). It is particularly valued for its vitamin C content (13 mg), calcium (19 mg), and iron (0.4 mg), supporting overall health while being naturally fat-free.
Health Benefits
- Supports immune function due to its high vitamin C content, which provides antioxidant properties.
- Aids in hydration and digestion thanks to its high water content and dietary fiber.
- Promotes healthy bones and teeth with its calcium content of 19 mg per 100 grams.
- May assist in weight management due to its low calorie (13) and virtually fat-free profile.
- Potentially reduces oxidative stress with antioxidant properties linked to vitamin C.
Dietary Considerations
Selection and Storage
Store whole wintermelon in a cool, dry place for up to several weeks. Once cut, wrap it tightly and refrigerate; consume within 3 to 4 days. Remove seeds and peel before cooking.
Common Questions About Wintermelon Nutrition
Is wintermelon high in protein?
Wintermelon is quite low in protein, containing only 0.4 grams per 100 grams. If you're looking for protein-rich options, wintermelon would not be a significant source.
Can I eat wintermelon on a keto diet?
Wintermelon can fit into a keto diet in moderation, as it contains 3 grams of carbs per 100 grams, with 1.8 grams of sugar and 0.5 grams of fiber. Its low-carb content makes it suitable for keto-friendly recipes, though portion control is important to stay within carb limits.
What are the health benefits of wintermelon?
Wintermelon is low in calories (13 calories per 100 grams), high in water content, and contains fiber, which can aid in hydration and digestion. It is also low in sugar and sodium, making it a heart-healthy food. However, it provides minimal essential vitamins or minerals.
What is the recommended serving size for wintermelon?
A typical serving size is around 1 cup (approximately 200 grams) of cooked or fresh wintermelon, which provides around 26 calories, 0.8 grams of protein, and 6 grams of carbs. Adjust portions based on your dietary needs and caloric goals.
How does wintermelon compare to zucchini in terms of nutrition?
Wintermelon has slightly fewer calories (13 per 100 grams compared to zucchini's 17) and less protein (0.4 grams versus zucchini's 1.2 grams). Both are low-carb vegetables, but zucchini provides more fiber and beneficial nutrients such as vitamin C and potassium compared to wintermelon.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
