Subtotal $0.00
Shop Now
Winter melon is a very large, mild gourd with pale green skin, a chalky white coating and soft white flesh. It is also called wax gourd or ash gourd, and its botanical name is Benincasa hispida. Despite the name, it is cooked like a vegetable rather than eaten like a sweet melon, most often in soups and stir-fries. USDA data show winter melon is about 96% water, with 13 calories per 100 grams raw. This guide covers what winter melon is, its USDA nutrition raw and cooked, how it compares with cucumber and zucchini, how to cook it, and one bitterness warning that applies to the whole gourd family.
Peptide Labs does not sell winter melon or winter melon products. This article is general nutrition information, not medical advice.
Key Takeaways
- Winter melon (Benincasa hispida), also called wax gourd or ash gourd, is the only species in its genus, in the gourd family Cucurbitaceae.
- USDA lists it as Waxgourd (Chinese preserving melon): 13 calories per 100 g raw, and about 96% water.
- A cup of raw cubes supplies 14% of the Daily Value for fiber and 19% for vitamin C in USDA data.
- USDA lists very little potassium and more sodium than cucumber or zucchini for winter melon.
- Its waxy white coating helps whole fruits keep for a long time after harvest.
- Like any gourd, a winter melon that tastes strongly bitter should not be eaten.
What is winter melon?
A 2026 review in the journal Plants describes wax gourd as the sole species of the genus Benincasa, in the gourd family, Cucurbitaceae. It is native to Southeast Asia and Oceania, with China and eastern India as its main centers of domestication and cultivation, and it has been grown for more than 2,000 years. Its fruits are among the largest in the family, reaching up to a meter long and more than 40 kilograms. USDA’s portion table weighs one whole waxgourd at 5,700 grams.
The names describe the mature fruit. Young winter melons are green and covered with fine hairs. As they ripen, they develop a hard rind with a chalk-white, waxy bloom, which the review says greatly extends how long the whole fruit keeps after harvest. Inside, the flesh is white, spongy and juicy, with flat oval seeds in the center. Markets sell it whole or in wedges, and USDA calls it Waxgourd (Chinese preserving melon).
Wax gourd is a cousin of melons and cucumbers rather than a true sweet melon: a 2026 mitochondrial genome study placed it closest to watermelon within the gourd family. It is a different plant from bitter melon, a deliberately bitter gourd, and from chayote, another mild gourd cooked as a vegetable.
Winter melon nutrition (USDA SR Legacy)
USDA SR Legacy lists winter melon raw (FDC 170069) and boiled without salt (FDC 170475). The table uses USDA cup servings of cubes, with percent Daily Values (%DV) based on FDA reference amounts.
| Nutrient (USDA SR Legacy) | Raw, 1 cup cubes (132 g), FDC 170069 | Boiled, 1 cup cubes (175 g), FDC 170475 | Raw, per 100 g |
|---|---|---|---|
| Calories | 17 | 25 | 13 |
| Carbohydrate | 4.0 g (1%) | 5.3 g (2%) | 3.0 g (1%) |
| Fiber | 3.8 g (14%) | 1.8 g (6%) | 2.9 g (10%) |
| Protein | 0.5 g (1%) | 0.7 g (1%) | 0.4 g (1%) |
| Vitamin C | 17.2 mg (19%) | 18.4 mg (20%) | 13.0 mg (14%) |
| Zinc | 0.81 mg (7%) | 1.03 mg (9%) | 0.61 mg (6%) |
| Calcium | 25 mg (2%) | 32 mg (2%) | 19 mg (1%) |
| Iron | 0.5 mg (3%) | 0.7 mg (4%) | 0.4 mg (2%) |
| Sodium | 147 mg (6%) | 187 mg (8%) | 111 mg (5%) |
| Potassium | 8 mg (0%) | 9 mg (0%) | 6 mg (0%) |
Winter melon is mostly water: USDA lists 96.1 g of water per 100 g raw, which is why it is so light, at 13 calories per 100 g. A cup of raw cubes supplies 14% of the Daily Value for fiber and 19% for vitamin C, along with small amounts of zinc, calcium and iron. Boiled cubes keep a similar vitamin C value per cup in USDA data, though the boiled entry lists less fiber per 100 g than the raw one.
Two values stand out. USDA lists only 6 milligrams of potassium per 100 g of raw winter melon, far less than most vegetables, and 111 milligrams of sodium, more than cucumber or zucchini. Even boiled without salt, a cup supplies 8% of the Daily Value for sodium. These are the database values; soups made with stock or soy sauce will add much more, and our low-sodium foods guide covers label reading.
Winter melon vs cucumber and zucchini
Winter melon is often compared with other watery gourds. The table shows USDA values per 100 g of each raw vegetable.
| Raw, per 100 g (USDA SR Legacy) | Winter melon, FDC 170069 | Cucumber with peel, FDC 168409 | Zucchini with skin, FDC 169291 |
|---|---|---|---|
| Calories | 13 | 15 | 17 |
| Water | 96.1 g | 95.2 g | 94.8 g |
| Fiber | 2.9 g (10%) | 0.5 g (2%) | 1.0 g (4%) |
| Vitamin C | 13.0 mg (14%) | 2.8 mg (3%) | 17.9 mg (20%) |
| Potassium | 6 mg (0%) | 147 mg (3%) | 261 mg (6%) |
| Sodium | 111 mg (5%) | 2 mg (0%) | 8 mg (0%) |
All three are mostly water and low in calories in USDA data. Raw winter melon lists more fiber than either of the others and more vitamin C than cucumber, while zucchini lists the most potassium. In the kitchen they behave differently: cucumber is usually eaten raw, while winter melon is almost always cooked, much like a firm summer squash. Our cucumber guide and zucchini guide cover each vegetable in full.
Is winter melon healthy? Tradition vs evidence
As a food, winter melon is a very low-calorie, watery vegetable that adds bulk, fiber and some vitamin C to a meal in USDA data. It fits into a varied diet like other gourds.
It also has a long history in traditional medicine. The 2026 review notes that wax gourd holds a place in Ayurveda and Traditional Chinese Medicine, and that the dried rind is recorded in the Chinese Pharmacopoeia as a traditional preparation; a 2025 review of Ayurvedic texts lists it under the name kushmanda. That is history, not evidence of a benefit. The same review says most laboratory work on wax gourd uses extracts in cells and animals and calls for larger, standardized human studies, so this guide does not repeat any of those findings.
A bitterness warning for all gourds
Plants in the gourd family can make cucurbitacins, intensely bitter compounds, and the 2026 review notes that the peel is where wax gourd stores the most. Normal winter melon flesh tastes mild. Cucurbitacin food poisoning from unusually bitter gourd-family produce is rare, but a 2020 case report describes it, and its authors stress that a bitter taste is the key warning sign. If a piece of winter melon tastes strongly bitter, spit it out and discard the rest of the fruit; seek medical care if vomiting or other symptoms follow.
How to cook winter melon
- Choose: look for a firm, heavy piece with no soft spots. Cut wedges should have moist, bright white flesh.
- Prepare: rinse the outside, cut away the thick waxy rind with a sturdy knife, and scoop out the seeds and the soft center.
- Soup: cube the flesh and simmer it in broth with ginger, mushrooms or shrimp until translucent; it soaks up the flavor of the liquid.
- Stir-fry or braise: cook thin slices with garlic and a little sauce, or braise larger chunks until tender.
- Sweets: in the Indian subcontinent the flesh is made into petha, a traditional candied sweet, and winter melon is also used in sweet drinks in East Asia; these versions add a lot of sugar.
- Store: an uncut fruit keeps well in a cool, dry place thanks to its waxy rind; wrap cut pieces and refrigerate them.
Allergy and other practical notes
- Allergens: winter melon is not one of the nine major food allergens that US labels must declare, although any food can cause a reaction in some people.
- Sodium in prepared foods: winter melon soups, candies and drinks vary widely, so check the Nutrition Facts label for sodium and added sugar.
Frequently Asked Questions
What is winter melon?
Winter melon (Benincasa hispida), also called wax gourd or ash gourd, is a large, mild gourd with a waxy white rind and white flesh. It is cooked as a vegetable, often in soups.
Is winter melon healthy?
In USDA data it is about 96% water, with 13 calories per 100 g raw, plus fiber and vitamin C. Like any single food, it is one part of a varied diet.
Are wax gourd and ash gourd the same as winter melon?
Yes. They are common names for the same plant, Benincasa hispida. USDA lists it as Waxgourd (Chinese preserving melon).
Can you eat winter melon raw?
USDA lists a raw entry, but in most cuisines winter melon is cooked. Remove the rind and seeds first.
Why is my winter melon bitter?
Normal winter melon tastes mild. Strong bitterness can signal cucurbitacins, which have caused rare food poisoning, so do not eat a bitter piece.
Is winter melon a melon?
Not a sweet melon. It is a gourd-family vegetable related to watermelon and cucumber, and it is usually cooked rather than eaten fresh.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Longan Fruit: Nutrition, Fresh vs Dried Longan, and How to Eat It, Cucumber Benefits: USDA Cucumber Nutrition, Calories and Safety, Zucchini: Nutrition, Benefits, Calories and Bitter Squash Safety.