Vegetable
raw waxgourd.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
chinese preserving melon
SERVING
CALORIES
13
PROTEIN
0.40g
CARBS
3.0g
FAT
0.20g
FIBER
2.9g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories13kcal—
Protein0.40g1%
Carbohydrates3.0g1%
Fiber2.9g10%
Sugar1.2g2%
Total fat0.20g0%
Saturated fat0g0%
Trans fat0g—
Cholesterol0mg0%
Water96.1g—
MINERALS
Sodium13mg1%
Potassium150mg3%
Calcium19mg1%
Iron0.40mg2%
Magnesium10mg2%
Phosphorus19mg2%
Zinc0.60mg5%
Copper0.02mg2%
Manganese0.06mg3%
Selenium0.20µg0%
VITAMINS
Vitamin A0µg0%
Vitamin C13mg14%
Vitamin D0µg0%
Vitamin E0mg0%
Vitamin K0µg0%
Thiamin (B1)0.04mg3%
Riboflavin (B2)0.11mg8%
Niacin (B3)0.40mg3%
Pantothenic acid (B5)0.13mg3%
Vitamin B60.04mg2%
Folate (B9)5.0µg1%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup132g
1 tablespoon8.3g
1 teaspoon2.8g
1 ml0.6g
1 liter550g
HEALTH BENEFITS
Why eat it.
- ✓Extremely hydrating due to its high water content (over 96%).
- ✓Low in calories and carbohydrates, making it suitable for weight management diets.
- ✓Contains soluble fiber, which can aid digestion and promote a healthy gut microbiome.
- ✓Rich in antioxidants like flavonoids and carotenes, which help combat oxidative stress.
COOKING TIPS
In the kitchen.
- 1Peel the tough outer green skin and scoop out the seeds and pithy center before using the white flesh.
- 2Its mild, neutral flavor makes it an excellent ingredient for absorbing the tastes of broths, sauces, and spices in soups, stews, and stir-fries.
- 3Cook until it becomes tender and translucent, but be careful not to overcook as it can become mushy.
- 4It can be simmered in soups (like classic Chinese winter melon soup), stir-fried with stronger flavors, steamed, or even candied for desserts.
STORAGE
Keep it fresh.
- Store a whole, uncut wax gourd in a cool, dark, dry place for up to 2-3 months.
- Once cut, wrap the pieces tightly in plastic wrap or place in an airtight container and refrigerate for up to one week.
FAQ
Frequently asked questions.
Is waxgourd healthy?
Yes, waxgourd is highly nutritious and very low in calories, containing only 13 calories per 100g. It is exceptionally hydrating due to its 96% water content and provides beneficial antioxidants like flavonoids and carotenes that support overall cellular health.
Is waxgourd good for weight loss?
Waxgourd is an excellent choice for weight management because it is low in calories, fat, and carbohydrates. Its high water and soluble fiber content help promote a feeling of fullness, which can reduce overall calorie intake throughout the day.
Is waxgourd keto-friendly?
Yes, waxgourd is very keto-friendly. With only 3g of total carbohydrates per 100g serving, it can be easily incorporated into a low-carb or ketogenic diet without significantly impacting daily carb limits.
Can I eat waxgourd raw?
While waxgourd is most commonly cooked in soups and stews, it can be eaten raw. When raw, it has a crisp, refreshing texture similar to cucumber and is frequently used in juices or finely sliced for salads.
What does waxgourd taste like?
Waxgourd has a very mild, neutral flavor that is often compared to the white rind of a watermelon or a cucumber. Because of its subtle taste, it is excellent at absorbing the flavors of the spices, broths, and sauces it is prepared with.
Do I need to peel waxgourd?
Yes, the outer skin of a waxgourd is tough, thick, and often has a waxy coating that is not pleasant to eat. You should peel the skin and remove the inner seeds and pulpy pith before cooking or eating the flesh.
How do you store waxgourd?
A whole, uncut waxgourd can last for several months if stored in a cool, dry place. Once sliced, the remaining pieces should be wrapped tightly in plastic wrap and stored in the refrigerator, where they will stay fresh for 4 to 5 days.
Can diabetics eat waxgourd?
Waxgourd is a great option for diabetics because it has a low glycemic index and very low carbohydrate content. It provides essential hydration and fiber without causing rapid spikes in blood sugar levels.
What are the primary health benefits of waxgourd?
Beyond hydration, waxgourd contains soluble fiber which aids digestion and supports a healthy gut microbiome. It also acts as a natural diuretic and contains antioxidants that help the body combat oxidative stress and inflammation.
How do you know if a waxgourd is fresh?
A fresh waxgourd should feel heavy for its size and have a firm, unblemished skin without soft spots or bruises. If it is a mature gourd, it will often have a characteristic chalky, white waxy powder on its surface.
