Calories in Winter melon, cooked
Generic food Cooked Vegetables
Winter melon, cooked contains 36 kcal per 100 g. A typical serving of 1 cup (175 g) provides about 63 kcal.
Roughly 65% of its calories come from fat, with 31% from carbohydrates and 4% from protein (estimated with general energy factors).
That is less energy than the typical item in other vegetables and combinations on FoodFactly, where the median is 46 kcal per 100 g across 135 foods.
100 g provides 11% of the Daily Value for Vitamin C.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 36 kcal | |
| Total fat C | 2.7 g | 4% |
| Saturated fat C | 0.68 g | 3% |
| Cholesterol C | 2 mg | 0.7% |
| Sodium C | 225 mg | 10% |
| Total carbohydrates C | 3 g | 1% |
| Dietary fiber C | 1 g | 4% |
| Total sugars C | 1.2 g | |
| Protein C | 0.4 g | 0.8% |
| Vitamin A C | 11 µg | 1% |
| Vitamin C C | 10.2 mg | 11% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 0.46 mg | 3% |
| Vitamin K C | 4.8 µg | 4% |
| Thiamin (B1) C | 0.033 mg | 3% |
| Riboflavin (B2) C | 0.001 mg | 0.1% |
| Niacin (B3) C | 0.37 mg | 2% |
| Vitamin B6 C | 0.047 mg | 3% |
| Folate (B9) C | 4 µg | 1% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 5 mg | 0.9% |
| Calcium C | 18 mg | 1% |
| Iron C | 0.37 mg | 2% |
| Magnesium C | 10 mg | 2% |
| Phosphorus C | 17 mg | 1% |
| Potassium C | 5 mg | 0.1% |
| Zinc C | 0.57 mg | 5% |
| Copper C | 0.021 mg | 2% |
| Selenium C | 0.2 µg | 0.4% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 4%
- Carbohydrates 31%
- Fat 65%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein0.4 gin the lowest quarter of other vegetables and combinations (median 2 g)
- Fiber1 gin the lowest quarter of other vegetables and combinations (median 2.2 g)
- Sugars1.2 gin the lowest quarter of other vegetables and combinations (median 2.4 g)
- Fat2.7 gabove the median for other vegetables and combinations (median 2.7 g)
- Saturated fat0.68 gbelow the median for other vegetables and combinations (median 0.69 g)
- Sodium225 mgin the top quarter of other vegetables and combinations (median 138 mg)
- Protein per 100 kcal1.1 gprotein density, useful for comparing foods with different calorie levels
- Water93.3 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.94 g |
|---|---|
| Polyunsaturated fat C | 0.82 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 0.73 g |
| SFA 4:0 C | 0.018 g |
| SFA 6:0 C | 0.013 g |
| SFA 8:0 C | 0.007 g |
| SFA 10:0 C | 0.017 g |
| SFA 12:0 C | 0.02 g |
| SFA 14:0 C | 0.064 g |
| SFA 16:0 C | 0.38 g |
| SFA 18:0 C | 0.14 g |
| MUFA 18:1 C | 0.91 g |
| PUFA 18:3 C | 0.081 g |
| PUFA 20:4 C | 0.001 g |
| MUFA 16:1 C | 0.014 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.012 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 5 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 191 µg |
| Retinol C | 11 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 93.3 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 4 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Summer squash, yellow or green, canned, cooked, fat added, NS as to fat type Cooked | 35 | 0.6 g | 2.9 g | 2.6 g |
| Cabbage, Chinese, cooked, fat added Cooked | 37 | 1.5 g | 2.2 g | 2.9 g |
| Cucumber, cooked Cooked | 45 | 0.72 g | 3.4 g | 3.2 g |
| Celery, cooked Cooked | 42 | 0.52 g | 3.5 g | 2.9 g |
| Greens, canned, cooked Cooked | 41 | 1.3 g | 2.7 g | 2.8 g |
| Flowers or blossoms of sesbania, squash, or lily, cooked Cooked | 37 | 1.1 g | 3.2 g | 2.6 g |
| Lettuce, cooked Cooked | 49 | 1.1 g | 4.2 g | 3.1 g |
| Summer squash, yellow or green, frozen, cooked, fat added, NS as to fat type Cooked | 43 | 1.2 g | 4.4 g | 2.7 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cooked winter melon?
100 g of cooked winter melon has 36 kcal. 1 cup (175 g): about 63 kcal.
How much protein is in cooked winter melon?
Cooked winter melon contains 0.4 g of protein per 100 g (0.8% of the 50 g Daily Value), or 0.7 g in 1 cup (175 g). About 4% of its calories come from protein. Compared with other other vegetables and combinations, that is in the lowest quarter (median 2 g).
How many carbs are in cooked winter melon?
Cooked winter melon has 3 g of total carbohydrates per 100 g, including 1 g of fiber and 1.2 g of sugars.
How much fat is in cooked winter melon?
Cooked winter melon contains 2.7 g of fat per 100 g, of which 0.68 g is saturated (3% of the Daily Value).
What vitamins and minerals does cooked winter melon contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin C (11% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked winter melon?
100 g contains 225 mg of sodium, 10% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2710004. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.