Winter melon

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• Nutrition value per 100 g 1 Cup, diced 1 Piece All links open in new tab
• Proteins and Amino Acids 0.4 g
  • Tryptophan 0.002 g
  • Lysine 0.009 g
  • Methionine 0.003 g
• Carbohydrates (By Difference) 3 g
  • Fiber, total dietary 2.9 g
• Ash (Minerals) 0.3 g
  • Calcium, Ca 19 mg
  • Iron, Fe 0.4 mg
  • Magnesium, Mg 10 mg
  • Phosphorus, P 19 mg
  • Potassium, K 6 mg
  • Sodium, Na 111 mg
  • Zinc, Zn 0.61 mg
  • Copper, Cu 0.023 mg
  • Manganese, Mn 0.058 mg
  • Selenium, Se 0.2 µg
• Vitamins 13.723 mg*
  • Vitamin A (total, IU) 0 iu
  • Vitamin A (total, RAE) 0 µg
    • Vitamin A1 (retinol) 0 µg
  • Vitamin D, total, IU 0 iu
  • Vitamin D, total (D2 + D3) 0 µg
  • Vitamin C (ascorbic acid) 13 mg
  • Vitamin B1 (thiamin) 0.04 mg
  • Vitamin B2 (riboflavin) 0.11 mg
  • Vitamin B3 (niacin) 0.4 mg
  • Vitamin B5 (pantothenic acid) 0.133 mg
  • Vitamin B6 (pyridoxine) 0.035 mg
  • Vitamin B12 (cobalamin) 0 µg
  • Vitamin B9 (folate, DFE) 5 µg
    • Vitamin B9, total (folate) 5 µg
      • Vitamin B9 (folic acid) 0 µg
      • Vitamin B9 (folate, food) 5 µg
• Fat (Lipids) 0.2 g
  • Fatty acids, total polyunsaturated 0.087 g
    • Linoleic acid (LA), undifferentiated 0.087 g
  • Fatty acids, total trans 0 g
  • Fatty acids, total saturated 0.016 g
    • Palmitic acid 0.011 g
    • Stearic acid 0.005 g
  • Fatty acids, total monounsaturated 0.037 g
    • Oleic acid, undifferentiated 0.037 g
  • Sterols 0 g*
    • Cholesterol 0 mg
• Water 96.1 g
• Energy 13 kcal
• Energy 54 kj

Originally cultivated in Southeast Asia, the winter melon is now widely grown in East Asia and South Asia as well. In North India it is cut into rectangular pieces and boiled in a sugar syrup to create a translucent, almost clear candy or sweet, and is often flavored with rose water. In this form it keeps and cans well allowing it to be sold in canned form around the world. In South Indian cuisine it is used to make curries.

The winter melon requires very warm weather to grow but can be kept through the winter much like winter squash. The winter melon can typically be stored for 12 months. The melons are used in stir fry or to make winter melon soup, which is often served in the scooped out melon, which has been intricately decorated by scraping off the waxy coating.

Occasionally, it is used to produce a fruit drink which has a very distinctive taste. It is usually sweetened with caramelised sugar, which enhances the taste.

Winter melon Nutrition Facts: Calories, Carbs, and Health Benefits

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Winter melon is composed of 96.1% water, 3% carbohydrates, 0.4% protein, and 0.2% fat. If you consume one cup of diced winter melon you will get 3.96 grams of carbohydrates. It is equal to 3.05 percent of the 130 grams of carbohydrates you should include in your daily diet, according to the Institute of Medicine (US). That same a 100 gram reference serving of winter melon provides 13 calories and is a modest source of Vitamin C (ascorbic acid) (17.33% DV) and Vitamin B2 (riboflavin) (10% DV). This means if your diet contains winter melons, it helps your body to reduce probability of heart disease by fighting cholesterol, reduce the risk of anemia as this vitamin absorbs iron, improve the efficiency of lymphocytes (or white blood cells) to heal wounds and it is effective against dementia since vitamin C impacts memory positivelyhigh blood pressurethe occurrence of cancer. It contains low amount of minerals.