Winter melon, cooked: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Cooked winter melon, a large, mild-flavored gourd with a subtle sweetness and a tender, almost translucent texture, often used in soups and stews in Asian cuisine.
Per 100g reference serving, Winter melon, cooked provides 36 kcal of energy, 0.4g protein (4% of calories), 2.95g total carbohydrates (31% of calories, including 1g dietary fiber and 1.15g sugars), and 2.74g total fat (65% of calories).
Vitamins Profile in Winter melon, cooked (Per 100g)
Track how Winter melon, cooked contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 10.2 mg | 11.3% DV |
| Vitamin A (RAE) | 11 µg | 1.2% DV |
| Vitamin E (Alpha-Tocopherol) | 0.46 mg | 3.1% DV |
| Vitamin K (Phylloquinone) | 4.8 µg | 4% DV |
| Vitamin B1 (Thiamin) | 0.033 mg | 2.8% DV |
| Vitamin B2 (Riboflavin) | 0.001 mg | 0.1% DV |
| Vitamin B3 (Niacin) | 0.372 mg | 2.3% DV |
| Vitamin B6 (Pyridoxine) | 0.047 mg | 2.8% DV |
| Total Folate (Vitamin B9) | 4 µg | 1% DV |
| Folate (Dietary Folate Equivalents) | 4 µg | 1% DV |
| Natural Food Folate | 4 µg | 1% DV |
| Choline | 5 mg | 0.9% DV |
| Preformed Retinol | 11 µg | 1.2% DV |
| Beta-Carotene | 5 µg | 0.1% DV |
| Lutein + Zeaxanthin | 191 µg | 1.9% DV |
Minerals & Electrolytes in Winter melon, cooked (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 0.37 mg | 2.1% DV |
| Calcium (Ca) | 18 mg | 1.4% DV |
| Magnesium (Mg) | 10 mg | 2.4% DV |
| Potassium (K) | 5 mg | 0.1% DV |
| Zinc (Zn) | 0.57 mg | 5.2% DV |
| Selenium (Se) | 0.2 µg | 0.4% DV |
| Phosphorus (P) | 17 mg | 1.4% DV |
| Copper (Cu) | 0.021 mg | 2.3% DV |
| Sodium (Na) | 225 mg | 9.8% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.081 g | 5.1% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.734 g | 5.2% DV |
| Monounsaturated Fat (MUFA) | 0.939 g | 3.1% DV |
| Polyunsaturated Fat (PUFA) | 0.815 g | 4.1% DV |
| Saturated Fat (SFA) | 0.682 g | 3.4% DV |
| Dietary Cholesterol | 2 mg | 0.7% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Winter melon, cooked contains 36 calories (kcal), 0.4g of protein, 2.95g of carbohydrates (1g fiber, 1.15g total sugars), and 2.74g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Winter melon, cooked has an estimated food pH of 6.5 and a Potential Renal Acid Load (PRAL) score of 0.226 mEq/100g, classifying it as Neutral PRAL Balance.
Allergen tags for Winter melon, cooked: None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 6+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Winter melon, cooked by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.