Winter melon nutrition from USDA data, the two claims about it that are simply wrong, what the research does and does not show, and how it is cooked.
Winter melon is a mild Asian gourd that is 96% water, with about 13 calories per 100 g and 2.9 g of fiber (1). Those numbers are the real reason it is useful: it adds bulk and fiber to a meal for almost no calories.
Two claims repeated all over the internet about this vegetable are wrong, and we corrected them here using USDA data: it is not rich in potassium, and it does not prevent night blindness (1). This guide covers what it actually offers.
Key Takeaways
- Winter melon is 96% water with about 13 calories per 100 g (1).
- One cup of cubes gives about 3.8 g of fiber and 17 mg of vitamin C (1).
- It is not high in potassium: USDA lists 6 mg per 100 g (1).
- It contains no vitamin A, so it cannot prevent night blindness (1).
- Blood sugar claims come from animal studies, not human trials (5).
What Winter Melon Is
SaveWinter melon (Benincasa hispida) is also sold as wax gourd, ash gourd or Chinese preserving melon. Mature fruits develop a chalky white bloom on the skin, which is where the “wax” name comes from. It belongs to the same family as cucumber and squash, and it has a long history in South and Southeast Asian cooking and traditional medicine (4).
The flesh is bland raw and is almost always cooked. Simmered, it turns translucent and soft and takes on the flavor of the broth or spices around it, which is why it works as a base in soups and curries rather than as the main flavor.
Winter Melon Nutrition Facts
USDA values for raw winter melon (1):
| Nutrient | Per 100 g raw | Per 1 cup cubes (132 g) |
|---|---|---|
| Water | 96.1 g | 127 g |
| Calories | 13 kcal | 17 kcal |
| Carbohydrate | 3 g | 4.0 g |
| Fiber | 2.9 g | 3.8 g |
| Protein | 0.4 g | 0.53 g |
| Fat | 0.2 g | 0.26 g |
| Vitamin C | 13 mg | 17 mg |
| Calcium | 19 mg | 25 mg |
| Magnesium | 10 mg | 13 mg |
| Sodium | 111 mg | 147 mg |
| Potassium | 6 mg | 7.9 mg |
| Riboflavin | 0.11 mg | 0.15 mg |
Reading that table honestly:
- Very low calorie, high water. 13 calories and 96 g of water per 100 g (1).
- Genuinely useful fiber. 2.9 g per 100 g, which is high relative to its calories. Fiber adds bulk, helps you feel full sooner and supports regularity (3).
- Useful vitamin C. 17 mg per cup. Adults need 75 mg a day for women and 90 mg for men, so a cup covers roughly a fifth (1, 2).
- Low in potassium, higher in sodium. 6 mg potassium and 111 mg sodium per 100 g. That is unusual for a vegetable and matters if you are watching salt (1).
Popular Claims, Checked
| Claim you will see online | What the evidence actually is | Verdict |
|---|---|---|
| Lowers blood sugar in type 2 diabetes | We found no human trials. A 2025 study found lyophilized ash gourd juice eased diet-induced prediabetes in rats (5) | Animal only |
| Rich in potassium | USDA lists just 6 mg of potassium per 100 g, one of the lowest of any vegetable (1) | False |
| Prevents night blindness via riboflavin | Night blindness is caused by vitamin A deficiency. Winter melon contains 0 µg of vitamin A (1) | False |
| Lowers cancer risk | Only laboratory and animal work on extracts is available (4) | Not shown in people |
| Good for weight management | At 13 calories and 96% water per 100 g, it adds volume and fiber for very few calories (1, 3) | Reasonable |
| Useful source of vitamin C | 17 mg per cup, about 19-23% of the adult daily requirement (1, 2) | True |
On blood sugar
A 2025 study found that freeze-dried ash gourd juice reduced markers of diet-induced prediabetes in rats (5). That is interesting but preliminary: rodent results often do not repeat in people, and we found no clinical trials in humans.
What can be said fairly is that a vegetable with 13 calories per 100 g and useful fiber fits well into meals planned for blood sugar control, in the same way other non-starchy vegetables do. See our diabetes diet guide and low-glycemic diet guide for the eating patterns that do have trial evidence behind them.
On cancer, skin and eyes
A 2021 review of Benincasa hispida summarizes traditional uses and laboratory pharmacology, including antioxidant activity of extracts (4). This is cell and animal work. It does not show that eating the gourd prevents cancer, improves eyesight or changes skin.
Vitamin C does have established roles: the body uses it to form collagen for skin, tendons, ligaments and blood vessels, to heal wounds and to help absorb iron, and it acts as an antioxidant (2). Winter melon contributes to your vitamin C intake, but so do many foods, and it is not a treatment for any condition.
How to Cook Winter Melon
- Soup: the classic use, simmered in chicken or pork broth with ginger until translucent
- Stir-fry: cut into batons and cook quickly with garlic and soy sauce
- Curry: simmered in coconut milk or yogurt-based sauces, as in South Indian cooking
- Braised: with mushrooms and a little stock as a light side dish
Peel the skin and scoop out the seeds and spongy core before cooking. Because the flesh is so neutral, season assertively. For meal ideas around lighter vegetables, see our vegetarian meal plan.
Things to Keep in Mind
- Sodium. At 111 mg per 100 g it is saltier than most vegetables, and the broths it is usually cooked in add more (1).
- Fiber increases. Adding a lot of fiber quickly can cause gas, bloating and cramps; increase it gradually (3).
- Candied and canned versions. Winter melon is often candied or made into sweet drinks, which adds a lot of sugar and removes most of the benefit of the plain vegetable.
- Not a medicine. If you take medication for diabetes or another condition, do not change it based on food claims.
Frequently Asked Questions
What is winter melon?
Winter melon (Benincasa hispida) is a large pale gourd also sold as wax gourd, ash gourd or Chinese preserving melon. It is used cooked in soups, stir-fries and curries across Asia, where it absorbs the flavors it is cooked with.
Is winter melon good for diabetes?
There is no human trial evidence. A 2025 study in rats found ash gourd juice eased diet-induced prediabetes, but animal findings do not transfer directly to people. As a very low-calorie, high-water vegetable it fits well into a diabetes-friendly plate, which is a different claim from treating diabetes.
How many calories are in winter melon?
About 13 calories per 100 g raw, or roughly 17 calories in a cup of cubes, because it is 96% water. It also provides about 3.8 g of fiber per cup.
Is winter melon high in potassium?
No, despite the claim being repeated online. USDA data lists only 6 mg of potassium per 100 g. It is, however, relatively high in sodium for a vegetable at 111 mg per 100 g.
Can you eat winter melon raw?
It is normally cooked. Raw flesh is firm and bland; simmering turns it soft and translucent. The seeds are also eaten cooked.
The Bottom Line
Winter melon is a genuinely useful vegetable for anyone eating for volume: almost all water, 13 calories per 100 g, with a good amount of fiber and a fifth of your daily vitamin C in a cup. It is not rich in potassium, it contains no vitamin A, and its reputation for treating diabetes or cancer rests on animal and laboratory studies. Cook it in soups and curries, season it well, and treat it as a good everyday vegetable rather than a remedy.
This article is for informational purposes only and is not a substitute for professional medical advice. Talk with a doctor or registered dietitian before changing your diet if you manage diabetes, kidney disease or another condition.
Related Articles
Diabetes Diet: Plate Method, Carbs and the Evidence
Low-Glycemic Diet: GI Food List, Benefits and Limits
Vegetarian Diet Plan for Weight Loss: 7-Day Meal Plan
High Fiber Foods List and How Much Fiber You Need
How to Lower Blood Sugar Naturally: 8 Evidence-Based Habits