✦ Very low calorie
✦ Hydrating
✦ Mild vitamin C
✦ Low sodium
Ash gourd, also called winter melon, is a watery, very low calorie gourd that supplies small amounts of vitamin C, B vitamins, and minerals such as zinc. It is used in South and East Asian cooking for soups and curries.
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Preparation note
Cook briefly in soups or stir-fries with the skin removed; long simmering reduces vitamin C.
Sources:
CoFID 2021
Where Gourd, ash, raw Stands Out
Macronutrients per 100g
51.0
kJ
Energy
0.50
g
Protein
2.30
g
Carbs
0.10
g
Fat
0.01
g
Salt
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Potassium | 110 mg | 6% | |
| Calcium | 23.0 mg | 3% | |
| Phosphorus | 19.0 mg | 3% | |
| Vitamin C | 11.0 mg | 14% | |
| Iron | 0.600 mg | 4% | |
| Niacin (B3) | 0.300 mg | 2% | |
| Vitamin A (RAE) | 0.250 µg | 0% | |
| Thiamin (B1) | 0.050 mg | 5% | |
| Riboflavin (B2) | 0.020 mg | 1% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Vitamin D | 0.000 µg | 0% | |
| Cholesterol | 0.000 mg | — | |
| Beta-carotene | 3.00 µg | — | |
| Retinol (vitamin A) | 0.000 µg | 0% |
* % Daily Value based on EU Nutrient Reference Values (NRVs). — indicates no EU NRV established.
Primary data source for this entry:
McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID 2021), Public Health England. Source record tag: CoFID 2021.
All values are per 100g fresh weight unless stated.
% Daily Values based on EU Nutrient Reference Values (NRVs) per Regulation (EU) No 1169/2011.
Nutriofia is a research and information resource — nothing on this page constitutes medical advice.
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