Vegetable

Waxgourd

#99 of 138 in Vegetable · 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.

MetabolismGutHeartInflammationWeight

Nutrition per ~85 g · ¾ cup chopped

Form

11kcal

Protein0.3 g

Carbs2.5 g

Fat0.2 g

Fiber2.5 g

0.1 g net carbs after fiber.

Vitamins

Vitamin C11.0 mg12%

Riboflavin93.5 mcg7%

Thiamin34 mcg3%

Pantothenic Acid0.11 mg2%

Niacin0.34 mg2%

Vitamin B629.8 mcg2%

Folate4.3 mcg1%

Minerals & other

Zinc0.52 mg5%

Sodium94.3 mg4%

Copper19.5 mcg2%

Manganese49.3 mcg2%

Magnesium8.5 mg2%

Iron0.34 mg2%

Phosphorus16.1 mg1%

Calcium16.1 mg1%

Selenium0.17 mcg0%

Potassium5.1 mg0%

Monounsaturated Fat0.031 g—

Polyunsaturated Fat0.074 g—

Saturated Fat0.014 g—

What drives the score weighted inputs

Nutrient density30.8/35Vitamins and minerals relative to calories — the single biggest driver.

Protein quality7.4/15How much protein it delivers, by absolute grams and per calorie.

Bioactives11.0/15Polyphenols, flavonoids and other beneficial plant compounds.

Fiber10.0/10Dietary fiber for gut health, satiety and steadier blood sugar.

Healthy fats5.0/10Fat quality — unsaturated against saturated, and trans-fat free.

Glycemic impact10.0/10Low sugar with a high fiber-to-carb ratio scores best.

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).

What it feeds primary sources only

Systems

ImmuneSleepCardioGutEnergyMuscleBonesHormonesSkinStressLiverKidneyEyesReproductiveJoints

Pathways

MethylationAntioxidantATP / MitoBoneThyroidCollagenNeurotransmitterDetoxGlucoseHematopoiesisLipidsGut MicrobiomeClottingHPA AxisGlycolysisβ-OxidationKetogenesisNAD⁺mTORAMPKUrea CycleDopamineSerotoninSteroidogenesisVitamin D ActivationInsulin Signaling

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 reductionmoderate

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 eliminationmoderate

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 functionemerging

Natural sodium content (111mg) maintains electrolyte balance without refined salt, while fiber and potassium support healthy blood pressure regulation

Provides antioxidant and anti-inflammatory benefitsemerging

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

Pairs 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

In the kitchen

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

When to eat it anytime

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

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