Waxgourd, (chinese preserving melon), raw
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 13 MG | 14% | |
| Thiamin | 0.0 MG | 3% | |
| Riboflavin | 0.1 MG | 8% | |
| Niacin | 0.4 MG | 3% | |
| Pantothenic acid | 0.1 MG | 3% | |
| Vitamin B-6 | 0.0 MG | 2% | |
| Folate, total | 5 UG | 1% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 0 UG | 0% | |
| Vitamin D (D2 + D3) | 0 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 19 MG | 1% | |
| Iron, Fe | 0.4 MG | 2% | |
| Magnesium, Mg | 10 MG | 2% | |
| Phosphorus, P | 19 MG | 2% | |
| Potassium, K | 6 MG | 0% | |
| Sodium, Na | 111 MG | 5% | |
| Zinc, Zn | 0.6 MG | 6% | |
| Copper, Cu | 0.0 MG | 3% | |
| Manganese, Mn | 0.1 MG | 3% | |
| Selenium, Se | 0.2 UG | 0% |
Nutrition Highlights
- Very low in calories (13 kcal per 100g), suitable for weight management.
- Very low in fat (0.2g per 100g).
- Good source of dietary fiber (2.9g per 100g).
About Waxgourd, (chinese preserving melon), raw
This pale green, oblong-shaped vegetable is a member of the gourd family and is prized for its mild flavor and high water content. It has a waxy, smooth exterior that gives it its name, though the waxiness is actually a natural protective coating. Inside, the flesh is white and crisp, with a texture similar to zucchini or cucumber. This vegetable is extremely low in calories and contains virtually no fat, making it an excellent choice for those watching their caloric intake. It's also a good source of dietary fiber, which aids in digestion and promotes feelings of fullness.
Nutritionally, this vegetable offers a range of benefits despite its low calorie count. It contains small amounts of vitamin C, which supports immune function and skin health, as well as various B vitamins that play roles in energy metabolism. The high water content (over 95%) makes it particularly hydrating, which can be beneficial in hot climates or for those who struggle to drink enough water throughout the day. Its fiber content, while modest, contributes to digestive health and may help regulate blood sugar levels. The vegetable is also rich in antioxidants, which can help protect cells from damage caused by free radicals.
In culinary applications, this versatile vegetable is used in a variety of dishes across Asian cuisines, particularly in Chinese, Indian, and Southeast Asian cooking. It's often added to soups and stews, where it absorbs flavors from other ingredients while maintaining its shape. It can be stir-fried, curried, or used in vegetarian dishes as a meat substitute due to its ability to take on the flavors of accompanying spices and sauces. In some cultures, it's candied or used in sweet preserves, though this preparation significantly increases its sugar content. The vegetable can also be juiced or blended into smoothies for a nutrient boost without adding many calories. When selecting this vegetable, look for firm specimens with unblemished skin, and store in a cool, dry place for up to a week.
Dietary Information
Waxgourd, (chinese preserving melon), raw is considered low-carb and keto-friendly, low-fat, very low in calories, making it a suitable choice for various dietary plans.
Calorie Breakdown
At 13 calories per 100 grams, Waxgourd, (chinese preserving melon), raw gets 12% of its calories from protein, 92% from carbohydrates, and 14% from fat. This is lower than most foods and comparable to fruits and vegetables.
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