Winter Melon Nutrition Facts: Calories, Macros & Health Benefits
Summary: Winter Melon contains 22 calories, 1.2g protein, 3.5g carbs, and 0.4g fat per one bowl (250g). It is a source of sodium, iron, zinc.
Nutrition Facts — one bowl (250g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 22 kcal | 1% |
| Protein | 1.2g | 2% |
| Carbohydrates | 3.5g | 1% |
| Total Fat | 0.40g | 1% |
| Fiber | 0.50g | 2% |
| Sugar | 1.5g | -- |
| Saturated Fat | 0.10g | 0% |
| Cholesterol | 2.0mg | 1% |
| Sodium | 380.0mg | 17% |
| Potassium | 8.0mg | 0% |
| Calcium | 8.0mg | 1% |
| Iron | 95.0mg | 528% |
| Magnesium | 0.30mg | 0% |
| Zinc | 18.0mg | 164% |
| Vitamin C | 0.02mg | 0% |
| Vitamin A | 0.02mcg | 0% |
| Vitamin B6 | 0.30mg | 18% |
| Vitamin B12 | 0.04mcg | 2% |
| Folate | 6.0mcg | 2% |
| Vitamin E | 0.10mg | 1% |
| Vitamin K | 0.05mcg | 0% |
| Phosphorus | 5.0mg | 0% |
Is Winter Melon Good for You?
Winter Melon provides 22 calories per one bowl (250g) with 1.2g protein, 3.5g carbohydrates, and 0.4g fat. It is a source of sodium (17% dv), iron (528% dv), zinc (164% dv).
A light Chinese soup made with winter melon (ash gourd) simmered in a clear broth, often with pork or chicken stock, sometimes with dried shrimp and mushrooms.
Key Health Benefits of Winter Melon
- Sodium (17% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (528% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (164% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (18% DV): Supports balanced nutrition when included as part of your daily meals.
How to Track Winter Melon Nutrition with Gram
Use Gram to log winter melon and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in winter melon?
Winter Melon contains 22 calories per one bowl (250g).
How much protein is in winter melon?
Winter Melon provides 1.2g of protein per one bowl (250g).
How many carbs are in winter melon?
Winter Melon has 3.5g of carbohydrates per one bowl (250g).
Is winter melon good for tracking nutrition?
Yes. Winter Melon can be logged by calories, macros, and micronutrients in the Gram app.
How should I use winter melon in a meal plan?
Use Winter Melon as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track winter melon and thousands of other foods with the Gram app.