Winter Melon: Nutrition, Benefits, Side Effects, & Precautions

Make the most of this nutritious seasonal vegetable when it is available on the market.

Reviewed by Dr. Pallavi Srivastava, Clinical Nutritionist Dr. Pallavi Srivastava Dr. Pallavi SrivastavaClinical Nutritionist facebook_icontwitter_iconinsta_icon
Written by , Health & Wellness Writer Aparna Mallampalli Health & Wellness Writer Experience: 5 years
Edited by , Senior Editor Ravi Teja Tadimalla Senior Editor Experience: 8 years
Fact-checked by , Senior Health & Wellness Writer Payal Karnik Senior Health & Wellness Writer Experience: 2.5 years

Winter melon, also known as Benincasa hispida, downtime melon, wax gourd, white pumpkin, ash gourd, and Chinese watermelon, is a fruit native to the corridor of Southern Asia. Winter melon benefits are gaining attention because of its unique nutrients. It comprises 96% water and is low in calories, fat, protein, and carbs. Yet, it is rich in fiber. In addition to vitamin C, ash gourd is a good source of flavonoids and carotenoids that may help protect body against cell damage and type 2 diabetes. Learn more about the nutrition, benefits, recipes, and side effects of winter melon here.

protip_icon Know Your Ingredient: Winter Melon

What Is It?
A large, oblong-shaped fruit that belongs to the Cucurbitaceae family.

What Are Its Benefits?
Helps manage type-2 diabetes, reduces the risk of cancer, improves eye health, and promotes skin health.

Who Can Use It?
People experiencing constipation and fluctuating blood sugar levels.

How Often?
Two to three times per week.

Due to its high fiber content, some people may experience mild digestive discomfort, such as gas and bloating.

What Is Winter Melon?

Winter melons, botanically known as Benincasa hispida, are ancient fruits that grow on creeping vines belonging to the Cucurbitaceae family. The large fruits are native to Asia and are a medicinal and culinary component favored for their neutral flavor. Winter melons are known by numerous names worldwide. Some experts believe the fine, white coating on the melon, which reminded consumers of snow, is another explanation for the melon’s name. Though they’re botanically a fruit, winter melons are cooked and consumed as vegetables and are prevalently seen in curries stir-fries in many Asian cuisines such as Indian and Chinese.

Taste Of Winter Melon

The seeds, once cooked, have a nutty and neutral taste. Winter melons aren’t generally consumed raw. They have a mild, subtly grassy flavor. When cooked, the meat becomes transparent and softens. It becomes mellow if cooked for extended durations.

Winter melon is nutrient-dense. Learn more about its nutrients from the section below.

Nutritional Value Of Winter Melon

Winter melon is rich in vitamins, minerals, and organic compounds. It is low in sodium and saturated fat. Following are the nutrients present in 100 grams of winter melon (1):

Water96.1 g
Energy13 kcal
Protein0.4 g
Carbohydrates3 g
Fibre2.9 g
Calcium19 mg
Vitamin C13 mg
Vitamin B21.3 mg
Magnesium10 mg

 Its nutrient profile is responsible for the many benefits of winter melons. Let us discuss them in the next section.

Health Benefits Of Winter Melons

1. May Help Manage Type 2 Diabetes

Person with diabetes may benefit from winter melon
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Winter melons are low in calories and are ideal for people aiming for weight loss and those with diabetes.

In studies, winter melons could help reduce blood sugar in those with type 2 diabetes mellitusi  XA group of diabetes caused by high blood glucose, including prediabetes, type 1, and type 2 diabetes.  (2). In addition, vegetables from the Cucurbitaceae family offer beneficial fibers, β-carotene (pro-vitamin A), potassium, and vitamin C. Regularly consuming these can help manage diabetes mellitusi  XA group of diabetes caused by high blood glucose, including prediabetes, type 1, and type 2 diabetes. (3).

Other research also suggests that regular winter melon intake may help reduce blood sugar levels in patients with diabetes mellitusi  XA group of diabetes caused by high blood glucose, including prediabetes, type 1, and type 2 diabetes. (4).

2. May Help Reduce Cancer Risk

Winter melon may reduce the threat of several types of cancers. The biochemical components in this fruit inhibit the action of carcinogensi  XAny agent or substance that has the potential to cause cancer and damage healthy cells in the body. and also keep the malignant cells from spreading. The melon also contains carotenoids that reduce colon cancer risk (5).

In addition, winter melon seed extracts had shown significant antioxidant capacity. They help combat the harmful action of free radicals, which may otherwise elevate cancer risk (6). The seeds of winter melon are also rich in polyunsaturated fatty acids that may reduce cancer risk (7).

3. May Improve Eye Health

Woman with eye problems may benefit from winter melon
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The antioxidants in winter melons help reduce oxidative stressi  XIt occurs when cells are damaged due to an imbalance between antioxidants and free radicals in the body. in the retina. Also, with age, the vitamin C levels in the eye lens may diminish and lead to potential vision issues. Consumption of fresh winter melons may increase vitamin C levels in the lens (8).

However, numerous studies on the potential of vitamin C as a cataract curative have produced mixed results (9).

Winter melons also contain riboflavin, whose deficiency may cause night blindness. Adequate riboflavin intake can help prevent the condition (10).

4. May Promote Skin Health

Woman with hyperpigmentation may benefit from winter melon
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Winter melons are a rich source of vitamin C and antioxidants that improve skin health. Vitamin C can be used topically in dermatology to treat and help changes associated with photoagingi  XThe condition of premature skin aging by damage from harmful UV rays, which can also lead to the risk of skin cancer. . It can also be used for the treatment of hyperpigmentation. This nutrient in winter melons protects the skin from oxidative stressi  XIt occurs when cells are damaged due to an imbalance between antioxidants and free radicals in the body. . Ascorbic acid is the most abundant antioxidant in the skin and is the biologically active form of vitamin C (11). Vitamin C also exhibits skin brightening effects (12).

5. May Promote Heart Health

Woman with heart issues may benefit from winter melon
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The vitamin C in winter melons reduces cardiovascular complaints by fighting free radicals. Antioxidants like vitamin C inhibit LDL oxidation and reduce the risk of cardiovascular disease (13). Vitamin C deficiency is associated with an increased risk of cardiovascular conditions. In addition, vitamin C may slightly improve endothelial function (endothelium is the cellular tissue over the heart and blood vessels) (14).

Apart from the above- mentioned benefits, anecdotal evidence suggests that winter melon juice may help in cooling down the body during summer. However, more research is needed to support this claim.

Pooja, a health and lifestyle blogger, consumed winter melon daily and saw remarkable results. She said, “For me, lack of hydration was causing constant severe headaches and after 3 months of regular consumption, I can see the headaches almost disappeared (i).”

protip_icon Did You Know?
As per the Ayurvedic Book of Medicines, winter melon is used to reduce Pitta (Fire and Water) in the body while controlling Vata (Air and Space) and Rakta dhatu (Blood) disorders.

These are the important benefits of winter melons. However, one must also consider their potential downsides. Learn more in the next section.

Side Effects And Allergic Reactions Of Winter Melons

May Aggravate Cold: Winter melon has a cold potency as per Ayurveda (15). Anecdotal evidence suggests that this may aggravate cold in some individuals. Hence, avoid their intake when you have a cold and consult your doctor.

May Aggravate Gastrointestinal Discomfort: Winter melon is rich in potassium. If consumed in excess, it may aggravate gastrointestinal discomfort and lead to nausea, diarrhea, and abdominal pain (16).

However, these side effects are associated with excess consumption of the melons, and usually subside on their own. Eating them in moderation helps reap the benefits. Know how to eat winter melon from the section below.

How To Eat Winter Melon

Winter melon can be cooked in stews, mists, and stir-fried and coddled dishes. Because the melon itself tastes plain and its texture absorbs flavor well, it’s frequently cooked with pork, funk, and other explosively seasoned constituents. It can be a great addition to salads and smoothies.

protip_icon Did You Know?
Winter melon is a key ingredient in the famous Chinese dessert used in traditional weddings known as ‘wife-cake’ or ‘lou po beng’. It is an ancient pastry from the Southern province of Guangdong.

Selection And Storage

Always choose a winter melon with no bruises. Fresh winter melons are green with firm rinds. For storage, cut the melon, remove the white part containing the seeds, and place it in a vegetable storehouse vessel and store in the refrigerator. You can store it in the refrigerator for up to 4 days.

Winter melon can be cooked in different ways. Learn some tasty recipes from the section below.


1. Chinese Winter Melon Soup

Chinese Winter Melon SoupWhat You Need

  • ½ pound of winter melon
  • 4 dried shiitake mushrooms
  • 2 cups of chicken broth
  • 2 to 3 slices of ginger
  • 1/4 mug of diced cooked ham
  • Salt, to taste
  • Pepper, to taste
  • 1 green onion


  1. Wash the melon thoroughly. Gently remove the skin, seeds, and pulp. Cut the melon into small pieces.
  2. Place the melon in a pot of water and bring it to a boil. Reduce heat until the melon is tender.
  3. Soak the dried shiitake mushrooms in a bowl of cold water for at least 10 minutes.
  4. Squeeze out any redundant water from the mushrooms and set them aside.
  5. To the pot, add the mushrooms, gusto, funk broth, and cooked ham. Add salt and pepper to taste.
  6. Simmer for 20 minutes and serve hot.

2. Ash Gourd Curry

What You Need

  • 200 grams of winter melon
  • 1 medium onion, diced finely
  • 1 green chili, diced finely
  • ½ tablespoon of mustard seeds
  • ½ tablespoon of cumin seeds
  • ½ tablespoon of turmeric
  • 2 shoots of curry leaves
  • ¾ cup of grated coconut
  • ¼  teaspoon of coconut powder


    1. Wash the winter melon and keep it ready with the diced onions and green chili.
    2. In a frying pan, toast the coconut powder for 20 seconds. Add the mustard seeds, and when they pop, add the cumin seeds. When the cumin seeds sizzle, add the onions. Fry the onions until they are transparent.
    3. Add the curry leaves and green chili.
    4. Now add the winter melon.
    5. Add the turmeric and sauté for a second.
    6. Cover with a lid and let the ash gourd steam slowly. Don’t add water as the ash gourd has enough water in it. Cook for 7 to 8  minutes till the winter melon is nearly done.
    7. Mix the coconut well with the veggie.
    8. Switch off the flame after 2 minutes.

3. Winter Melon Tea

What You Need

  • 800 grams of winter melon
  • 220 grams of brown sugar
  • 4-5 cups of water
  • Ice cubes


  1. Peel the winter melon, remove the spongy center with seeds, and cut it into small pieces.
  2. Add the pieces to a bowl and mix them with brown sugar.
  3. Stir well and let it sit for 2 hours.
  4. Then, boil the mixture on low heat for 1 hour, stirring continuously.
  5. Strain it using a cloth strainer and transfer the syrup to a glass jar.
  6. Mix 1 part syrup with 3 parts of water to make tea.
  7. Add ice cubes and serve cold.

Note: You can also mix the syrup with warm water and drink it.

Infographic: 5 Must-Know Benefits Of Winter Melons

Winter melons have a mild taste that is quite similar to cucumber, and their fleshy part is used in various Chinese and Indian delicacies. They are rich in antioxidants and essential nutrients that are highly beneficial for your health and well-being. Check out the infographic below for the top five reasons to start consuming winter melons today.

5 must-know benefits of winter melons (infographic)

Illustration: StyleCraze Design Team

Get the high-quality PDF version of this infographic.

Download Infographic in PDF version


Winter melon is an ancient fruit frequently eaten as a vegetable. If included as a part of the diet, it can help manage diabetes, reduce the risk of cancer, maintain bodily hydration levels and promote eye, skin, and heart health. It can be an easy addition to any dish because of its nutty taste. You can easily add winter melon to soups, salads, and smoothies. However, if consumed in excess, winter melon may aggravate cough and cold and may also cause issues with digestion. Hence, caution is advised. However, moderate consumption can offer benefits.

Frequently Asked Questions

Is winter melon the same as honeydew?

Yes, honeydew is a type of winter melon. It ripens slower than other types of melons. You can slice it and eat it with salt and pepper.

How can you tell when a winter melon is ripe?

If the stem is brown and it has an ashy appearance, these are indicators that the winter melon is ripe.

Are winter melons bitter?

No, winter lemons have a very mild and neutral taste. You can easily incorporate any flavor into the winter melons.

Is winter melon good for detox?

Yes, winter melon is known as a detoxificant. It helps detox the body and eliminate toxins through urine (17).

Is winter melon good for kidneys?

Yes, studies suggest that winter melon may help prevent the growth and formation of kidney stones (18).

Key Takeaways

  • Winter melon consumption may reduce blood sugar levels.
  • It may improve eyesight and protect the eyes from damage due to aging.
  • It helps reduce dark spots and wrinkles on your skin.
  • Winter melon is rich in potassium that, when eaten in excess, causes gastrointestinal discomfort and nausea.
winter melon

Image: Stable Diffusion/StyleCraze Design Team

Quench your thirst and boost your health with the refreshing goodness of ash gourd juice, also known as winter melon juice. Watch this easy recipe video and learn its incredible benefits

Personal Experience: Source


Articles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. Read our editorial policy to learn more.

  1. Winter Melon
  2. Revisiting “Vegetables” to combat modern epidemic of imbalanced glucose homeostasis
  3. Therapeutic Benefits of Commercially Available Gourd Family in Improvement and Sustainability of Human Health
  4. Different Parameters for Drying of Winter Melon
  5. A Literature-Based Update on Benincasa hispida (Thunb.) Cogn.: Traditional Uses, Nutraceutical and Phytopharmacological Profiles
  6. Antioxidant activity of winter melon (Benincasa hispid) seeds using the conventional soxhlet extraction technique
  7. Nutritional composition and oil fatty acids of Indian winter melon Benincasa hispid (Thunb).Seeds
  8. Vitamin C and the Lens: New Insights into Delaying the Onset of Cataract
  9. Vitamin C and the Lens: New Insights into Delaying the Onset of Cataract
  10. Riboflavin (vitamin B-2) and health
  11. Vitamin C in dermatology
  12. Anti‐aging and brightening effects of a topical treatment containing vitamin C, vitamin E, and raspberry leaf cell culture extract: A split‐face, randomized controlled trial
  13. Vitamins E and C in the Prevention of Cardiovascular Disease in Men
  14. Vitamin C and Heart Health: A Review Based on Findings from Epidemiologic Studies
  16. Potassium
  17. Ash gourd and its applications in the food, pharmacological and biomedical industries
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