Winter Melon
* Calorie value is measured per serving weight shown
Nutrition (per 100g)
Common Serving Sizes
How long to burn 11 kcal
Approximate exercise time to burn the 11 kcal in each 100g:
About Winter Melon
Among the lowest-calorie gourds, with extremely high water content.
Health Benefits of Winter Melon
Ultra-low-calorie gourd at 12 kcal
Winter melon is only 12 kcal per 100g with over 96% water - one of the lowest-calorie vegetables. Nearly fat-free and near-zero carb, you can eat a lot of it without adding calorie load. Its flesh is high in potassium, helping flush extra water from the body - the reason it's nicknamed the 'de-puffing melon'.
A mild, versatile cooking role
Winter melon is naturally mild, pairing with umami-rich meat, seafood and mushrooms - it soaks up the broth's flavour without overpowering it. Classic dishes: winter-melon-pork-rib soup, winter-melon soup, braised winter melon. It holds its shape well; cube it and simmer low for 15-20 minutes to absorb flavour.
Choosing and storing
Look for an even, frosted-white skin, dark green rind and firm, heavy feel. Wrap cut surfaces in plastic and refrigerate for 3-5 days. In summer, a cold winter-melon drink is a refreshing way to hydrate.