Ash Gourd (Chinese Winter Melon) Nutrition Facts

In the world of natural wellness and holistic healing, Ash Gourd, scientifically known as Benincasa hispida, holds a special significance. With its numerous health benefits and culinary versatility, this humble fruit has been an integral part of traditional medicine and cuisine in various cultures for centuries.

From Ayurveda to traditional Chinese medicine, Ash Gourd has earned its place as a nutritional powerhouse, offering a wide array of essential nutrients and healing properties. In this article, we will delve into the nutritional values and facts of Ash Gourd, uncovering the reasons why it deserves a prominent spot in our daily diets for optimal wellness.

Beyond its culinary appeal, Ash Gourd has emerged as a nutritional powerhouse, garnering attention for its impressive array of essential nutrients that contribute to overall well-being.

In various cultures, Ash Gourd has long been hailed for its therapeutic properties and healing potentials. As we delve into detail to uncover the nutritional significance of this fruit, we will unravel the rich resources of vitamins, minerals and other vital elements it brings to our plates, illuminating the path to better health and vitality.

Amidst the hustle and bustle of modern living, Ash Gourd emerges as a valuable source of nourishment, offering a natural remedy to nourish the body from within. Let us discuss in detail about the benefits and nutritional values of Ash Gourd in this article.

Nutritional Values of Ash Gourd:

Ash Gourd is highly valued for its impressive nutritional profile. Packed with a host of essential nutrients, this fruit has earned its place as a valuable addition to a well-balanced diet. Let’s delve into the nutritional values of Ash Gourd, unveiling the wealth of vitamins, minerals and other vital elements it contains:

Low in Calories

Ash Gourd is incredibly low in calories, making it an excellent choice for those seeking to manage their weight. A 100-gram serving of Ash Gourd provides approximately 13 calories, making it an ideal option for calorie-conscious individuals.

Rich in Carbohydrates and Dietary Fiber

Although low in calories, Ash Gourd is a good source of carbohydrates, offering around 3 grams per 100-gram serving. The majority of these carbohydrates come from dietary fiber, which plays a crucial role in supporting healthy digestion. Dietary fiber aids in regulating bowel movements, preventing constipation and promoting a feeling of fullness, which can be beneficial for weight management.

Essential Vitamins

Ash Gourd is brimming with essential vitamins that contribute to overall health and vitality. Some of the key vitamins found in Ash Gourd include:

Vitamin C: An antioxidant powerhouse that boosts the immune system, supports collagen production and helps protect cells from damage caused by free radicals.

Vitamin B-complex: Ash Gourd contains various B-vitamins, including thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5) and pyridoxine (B6). These vitamins are vital for energy metabolism, nerve function and the production of red blood cells.

Vitamin A: Ash Gourd provides a good dose of vitamin A, essential for maintaining healthy vision, promoting skin health and supporting the immune system.

Important Minerals

Ash Gourd is a treasure trove of essential minerals that play key roles in various bodily functions. Some of the prominent minerals found in Ash Gourd are:

Calcium: Crucial for maintaining strong bones and teeth, as well as supporting muscle and nerve function.

Phosphorus: Works in tandem with calcium to ensure healthy bone formation and is involved in energy production at the cellular level.

Iron: Essential for the production of hemoglobin in red blood cells, enabling oxygen transport throughout the body.

Magnesium: A vital mineral that supports muscle and nerve function, helps maintain heart health and promotes relaxation.

Potassium: Crucial for regulating blood pressure, fluid balance and muscle contractions.

Zinc: Supports the immune system, aids in wound healing and contributes to overall immune function.

High Water Content

Ash Gourd is composed mostly of water, which contributes to its hydrating properties. Consuming Ash Gourd helps keep the body hydrated, making it particularly beneficial during hot weather or periods of increased physical activity.

Incorporating Ash Gourd into your diet can provide a wealth of nutrients that support overall health and well-being. Whether enjoyed in soups, stews, curries or as a refreshing juice, this unassuming fruit holds the potential to nourish your body from the inside out, making it a truly remarkable addition to your daily meals.

Health Benefits of Ash Gourd

Digestive Health: The high fiber content in Ash Gourd promotes healthy digestion, relieves constipation and supports a healthy gut.

Weight Management: With its low calorie and fat content, Ash Gourd is an ideal addition to weight loss diets.

Hydration: The high water content in Ash Gourd helps keep the body hydrated, especially during hot weather.

Immune Boost: Rich in vitamin C, Ash Gourd aids in enhancing the immune system, protecting against infections and illnesses.

Anti-inflammatory Properties: Ash Gourd possesses anti-inflammatory compounds, contributing to the reduction of inflammation in the body.

Skin Health: The presence of vitamins A and C promotes healthy and glowing skin, while its cooling nature soothes skin irritations.

Detoxification: Ash Gourd’s diuretic properties support kidney function and help in flushing out toxins from the body.

Incorporating Ash Gourd in Your Daily Routine

Here are some ways of incorporating Ash Gourd into your daily diet:

Ash Gourd Juice

Start your mornings with a revitalizing glass of Ash Gourd juice. Peel and deseed a small piece of fresh Ash Gourd, then blend it with water until smooth. For added flavor, a touch of honey or a dash of lemon juice can be included. This hydrating and nutrient-packed juice can kickstart your day on a refreshing note.

Ash Gourd Salad

For a light and nutritious meal, prepare an Ash Gourd salad. Peel and deseed the Ash Gourd, then cut it into thin slices or julienne strips. Combine it with other colorful vegetables like cucumber, carrots and bell peppers. Toss the salad with a dressing made from olive oil, lemon juice and your favorite herbs. It makes for a refreshing side dish or a satisfying lunch option.

Ash Gourd Stir-Fry

When you need a quick and healthy meal, make an Ash Gourd stir-fry. Cut Ash Gourd into thin slices or small cubes and stir-fry them in a pan with a small amount of oil or ghee. Add your preferred spices and seasonings to enhance the flavor. Serve the stir-fry as a side dish or pair it with tofu or lean protein for a complete and wholesome meal.

Ash Gourd Soup

Savor the comforting flavors of Ash Gourd in a nourishing soup. Peel, deseed and chop the Ash Gourd, then simmer it in vegetable broth or water along with ginger, garlic and aromatic spices. Once the Ash Gourd is tender, blend the soup to achieve a smooth texture. Garnish with fresh herbs like cilantro or mint for an extra burst of flavor.


Ash Gourd, with its abundance of essential nutrients and health-promoting properties, has earned its place as a nutritional powerhouse in the world of wellness. From supporting digestion and aiding in weight management to boosting the immune system and promoting skin health, this unassuming fruit offers a myriad of benefits for our overall well-being.

Incorporating Ash Gourd into our daily diets through soups, stews, juices or curries is a simple and delicious way to harness its nutritional goodness. So, let us embrace the remarkable healing potentials of Ash Gourd and relish its taste while taking significant strides towards optimal health and wellness.


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