scored 84/100
Waxgourd is an ultra-low-calorie vegetable with high water content and notable fiber density, making it valuable for weight management and digestive health. Its mild flavor and high sodium content distinguish it nutritionally among gourds.
0.1 g net carbs after fiber.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 84.
Less a 2.0 anti-nutrient penalty (high sodium).
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.
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
High fiber content (2.9g/100g) feeds beneficial gut bacteria and increases stool bulk, improving bowel regularity and colonic health without allergens or lectins
Natural sodium content (111mg) maintains electrolyte balance without refined salt, while fiber and potassium support healthy blood pressure regulation
Polysaccharides and vitamin C content reduce systemic inflammation markers and support immune function through antioxidant mechanisms
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
Breaks a fast
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
Per 100 g of the default form. Bars show how much higher or lower waxgourd is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
Waxgourd is classified as a vegetable. Waxgourd is an ultra-low-calorie vegetable with high water content and notable fiber density, making it valuable for weight management and digestive health.
Waxgourd scores 84/100 in Formulate, making it a great choice. Its strongest contributions come from Vitamin C, Riboflavin, Vitamin B6. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 85 g serving provides about 0.3 g of protein (~1% of the 50 g daily value).
Not really. A 85 g serving provides about 2.5 g of fiber (~9% of the 28 g daily value).
In a 85 g serving, waxgourd is highest in Vitamin C (~12% DV).
Yes — it fits comfortably in most keto plans. A 85 g serving has about 0.1 g of net carbs (2.6 g total minus 2.5 g fiber).
Best any time of day. 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
A typical serving is around 85 g (~11 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating waxgourd alongside several other vegetable sources.
Waxgourd pairs nicely with: 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.
High sodium.
Encyclopedia entries that supply the same signature nutrients waxgourd contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients waxgourdcontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.