Waxgourd

Variants (2)

Nutrition · per ~85 g serving · ≈ ¾ cup chopped

Score · 88/100

Overview

Waxgourd (Benincasa hispida), also called winter melon or ash gourd, is a traditional Asian vegetable cultivated for millennia in tropical and subtropical regions. Despite its name, it's botanically a melon rather than a true gourd. With only 13 calories per 100g and nearly 3g of fiber, waxgourd is exceptional for caloric restriction diets while maintaining satiety. Its naturally high sodium content (111mg per 100g) is unusual for vegetables and supports electrolyte balance, particularly valuable during fasting periods or heat exposure. The vegetable contains modest vitamin C (13mg) and trace minerals including zinc (0.61mg) and magnesium (10mg), contributing to antioxidant and metabolic functions. Traditional Chinese medicine emphasizes waxgourd's cooling properties and diuretic effects, supported by modern studies on its polysaccharide content. The high water content (>96%) combined with fiber makes it ideal for promoting satiety without metabolic burden, supporting longevity through caloric balance and reduced inflammation markers. Its negligible protein (0.4g) means it's best used as a vegetable base rather than a protein source.

Health Benefits (4)

• Supports weight management and metabolic health through extreme caloric density reduction

  moderate
  Ultra-low calorie density (13 kcal/100g) combined with high water and fiber content promotes satiety and fullness without significant glucose or insulin response, supporting sustained weight loss
• Promotes digestive health and regular elimination

  moderate
  High fiber content (2.9g/100g) feeds beneficial gut bacteria and increases stool bulk, improving bowel regularity and colonic health without allergens or lectins
• Supports electrolyte balance and cardiovascular function

  emerging
  Natural sodium content (111mg) maintains electrolyte balance without refined salt, while fiber and potassium support healthy blood pressure regulation
• Provides antioxidant and anti-inflammatory benefits

  emerging
  Polysaccharides and vitamin C content reduce systemic inflammation markers and support immune function through antioxidant mechanisms

Food Pairings

• ·Pair with turmeric in curries because curcumin's bioavailability is enhanced by fat-soluble compounds and waxgourd's polysaccharides may potentiate anti-inflammatory effects
• ·Combine with miso or soy sauce because fermented sodium sources provide umami depth while complementing waxgourd's mild taste and supporting gut microbiome diversity
• ·Pair with ginger in soups because gingerol compounds synergize with waxgourd's diuretic properties to reduce bloating and support digestive motility
• ·Mix with legumes (lentils, chickpeas) because waxgourd's fiber enhances satiety and slows legume carbohydrate absorption, improving glycemic response

Practical Tips

• ·Select waxgourd with intact waxy coating (indicating maturity) and store in cool, dry places for months without refrigeration, making it ideal for pantry-stable meal prep
• ·Remove the thick skin with a vegetable peeler and scoop out seeds; the flesh is delicate and cooks quickly (8-12 minutes), absorbing surrounding flavors well
• ·Cube and add to hot soups near the end of cooking to preserve fiber structure and prevent mushiness; it works exceptionally well in bone broths
• ·Use dehydrated or powdered waxgourd as a low-calorie soup thickener that adds satiety without starch or refined carbohydrates

Optimal Timing

Waxgourd's minimal nutrient density and lack of bioactive compounds requiring specific absorption windows make it suitable throughout the day. Its high water and fiber content makes it ideal for lunch or dinner to promote satiety; the natural sodium can support midday hydration without caffeine

While technically compatible with intermittent fasting protocols due to negligible calories, waxgourd's minimal nutrient profile means it provides no meaningful micronutrient benefit during fasting windows