Wax Gourd · Benincasa hispida

Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt

Nutrition facts per 100 g · edible portion

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3 forms & preparations

Waxgourd, (chinese preserving melon), cooked, boiled, drained, with salt Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt Waxgourd, (chinese preserving melon), raw

Vegan Keto-friendly Gluten-free Dairy-free

Dietary labels are inferred automatically from Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.

13 kcal Calories

0.4 g Protein

3.0 g Carbs

0.2 g Fat

Good nutrient density 35/100

How many beneficial nutrients Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.

Caloric ratio

Where the calories in Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt come from — the split across carbs, fat & protein.

13 kcal / serving

78% from carbs

Carbs 78%

3.0 g per serving
Fat 12%

0.2 g per serving
Protein 10%

0.4 g per serving

What Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt is a good source of

Stand-out nutrients per 100 g, by share of your Daily Value.

Vitamin C12%

Full nutrition breakdown

Beneficial
Moderate
Limit
Neutral

Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.

Carbohydrates	Amount	% DV
Total Carbohydrate	3.0 g	1%
Dietary Fiber	1.0 g	4%
Total Sugars	1.2 g	—

Fats & Fatty Acids	Amount	% DV
Total Fat	0.2 g	0%
Saturated Fat	0.0 g	0%
Monounsaturated Fat	0.0 g	—
Polyunsaturated Fat	0.1 g	—
Trans Fat	0.0 g	—
Omega-3 Fatty Acids	0.0 mg	—
Omega-6 Fatty Acids	88.0 mg	—
Butyric Acid	0.0 mg	—
Caproic Acid	0.0 mg	—
Caprylic Acid	0.0 mg	—
Capric Acid	0.0 mg	—
Lauric Acid	0.0 mg	—
Myristic Acid	0.0 mg	—
Palmitic Acid	11.0 mg	—
Stearic Acid	5.0 mg	—
Palmitoleic Acid	0.0 mg	—
Oleic Acid	37.0 mg	—
Gadoleic Acid	0.0 mg	—
Erucic Acid	0.0 mg	—
Linoleic Acid	88.0 mg	—
Arachidonic Acid	0.0 mg	—
Eicosapentaenoic Acid (EPA)	0.0 mg	—
Docosahexaenoic Acid (DHA)	0.0 mg	—

Protein & Amino Acids	Amount	% DV
Protein	0.4 g	1%
Lysine	9.0 mg	—
Methionine	3.0 mg	—
Tryptophan	2.0 mg	—

Vitamins	Amount	% DV
Vitamin A (RAE)	0.0 mcg	0%
Vitamin C	10.5 mg	12%
Vitamin D	0.0 mcg	0%
Vitamin E	0.1 mg	1%
Vitamin K	2.8 mcg	2%
Thiamin (B1)	0.0 mg	3%
Riboflavin (B2)	0.0 mg	0%
Niacin (B3)	0.4 mg	2%
Vitamin B6	0.0 mg	2%
Folate (B9)	4.0 mcg	1%
Vitamin B12	0.0 mcg	0%
Pantothenic Acid (B5)	0.1 mg	2%
Choline	4.9 mg	1%

Minerals	Amount	% DV
Calcium	18.0 mg	1%
Iron	0.4 mg	2%
Magnesium	10.0 mg	2%
Phosphorus	17.0 mg	1%
Potassium	5.0 mg	0%
Sodium	107.0 mg	5%
Zinc	0.6 mg	5%
Copper	0.0 mg	2%
Manganese	0.1 mg	2%
Selenium	0.2 mcg	0%

Sterols	Amount	% DV
Cholesterol	0.0 mg	0%
Phytosterols	~	—

Other	Amount	% DV
Alcohol	0.0 g	—
Caffeine	0.0 mg	—
Theobromine	0.0 mg	—
Ash	0.3 g	—

About Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt

The wax gourd (Benincasa hispida), better known as winter melon or white gourd, is a very large oblong squash widely grown across Asia, named for the chalky, waxy coating that forms on its skin and lets the mature fruit keep for months. Beneath the pale green rind, the flesh is white, crisp, and watery, with a mild, almost neutral flavor that readily absorbs the seasonings it is cooked with. Winter melon is very low in calories and high in water, supplying fiber, vitamin C, and potassium.

It is a staple of Chinese and Southeast Asian kitchens, where it is simmered into clear, soothing winter melon soup, stir-fried, braised, added to curries and stews, and candied into the sweet strips used in pastries and the bubble-tea drink known as winter melon tea. The flesh is always cooked, never eaten raw. Choose a heavy, firm gourd with unblemished skin, and store the whole melon in a cool, dry place for weeks, refrigerating cut pieces wrapped tightly.

Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.

Frequently asked questions

How many calories are in Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt?

There are 13 calories in 100 g of Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt, or about 23 calories in 1 cup, cubes (175 g).

How much protein is in Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt?

Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt contains 0.4 g of protein per 100 g.

How many carbs are in Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt?

Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt has 3.0 g of carbohydrates per 100 g.

How much fat is in Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt?

Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt provides 0.2 g of total fat per 100 g.

What is Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt a good source of?

Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt is a good source of Vitamin C (per 100 g). Daily Values are based on a 2,000-calorie diet.