The Wonderful Winter Melon

Nutritional Value Cultivation Delicious Recipes

Nutritional Value and Health Benefits of Winter Melon

Winter Melon

Nutritional Composition (per 100g)

  • Calories: 13 kcal - very low calorie vegetable
  • Protein: 0.4g - contains some plant protein
  • Carbohydrates: 3g - mainly dietary fiber
  • Fat: 0.2g - virtually fat-free
  • Vitamin C: 13mg - about 14% of daily needs
  • Minerals: Good source of potassium, calcium and magnesium

Health Benefits

  • 🍈 High water content (96%) helps with hydration
  • 🍈 Low calorie makes it great for weight management
  • 🍈 Contains antioxidants that may help reduce inflammation
  • 🍈 Traditional Chinese medicine uses it to "cool" the body
  • 🍈 High fiber content supports digestive health
Tip: Winter melon is naturally low in sodium, making it excellent for those watching their salt intake.

Winter Melon Cultivation Process

1

Planting

  • Plant seeds in warm soil after last frost
  • Needs full sun and well-drained soil
  • Space plants 3-5 feet apart
2

Growth

  • Vines can grow up to 20 feet long
  • Requires consistent watering
  • Fruits develop in 60-85 days
3

Harvesting

  • Harvest when skin turns waxy and hard
  • Cut from vine with sharp knife
  • Can weigh 10-50 pounds when mature
4

Storage

  • Can be stored whole for months
  • Once cut, wrap tightly and refrigerate
  • Dries well for long-term preservation
5

Processing

  • Peeled and seeds removed before cooking
  • Often candied or made into preserves
  • Used in both savory and sweet dishes
Summary: Planting → Growth → Harvesting → Storage → Processing.

Winter Melon Farming

See how winter melon is grown and harvested in traditional farms

Winter Melon Recipe Video Tutorials

Follow along with these videos to easily create delicious winter melon dishes and drinks.

Winter Melon Soup
Stuffed Winter Melon
Winter Melon Tea
Candied Winter Melon