Winter Melon: The Mild Gourd for 15-Minute Chinese Soup, Iced Tea, and Candy Cubes

From Asian markets’ giant whole gourds to Costco’s pre-cut winter melon chunks, America imports 50 million pounds yearly—this 15-calorie cup is 95% water, mild-tasting, and a staple in Chinese cuisine. Also known as ash gourd winter melon (for its waxy, ash-gray rind), it’s valued for cooling properties and versatility. In Traditional Chinese Medicine (TCM), winter melon aligns with the water element—it性凉味甘淡,归肺、大肠、小肠经,清热利水、生津止渴、消肿解毒, perfect for summer heat (暑湿), edema (水肿), or dry cough (肺燥). If you often feel “水湿内停” (bloating, heavy limbs) or need a low-calorie veggie, winter melon might be your water element ally—take our free Bazi chart test to confirm its fit for your constitution. If you’re searching 'winter melon recipe' or want winter melon tea tips, this guide covers winter melon nutrition, winter melon soup comfort, ash gourd winter melon uses, and six recipes that make winter melon your soup, drink, and detox hero. Let’s gourd-geous!

🥒 What Is Winter Melon? Your Cooling, Waxy Gourd (Water Element Ally)

Winter melon (Benincasa hispida)—also called ash gourd, white gourd, or fuzzy melon (young)—is a large, cylindrical gourd with a thick, waxy rind (ash-gray when mature) and pale white flesh. It’s mild-tasting (absorbs flavors well) and used in savory soups, sweet teas, and candies. Here’s how to choose, store, and source the best winter melon, plus our top organic picks:

• Organic Winter Melon Chunks (Pre-Cut): Our organic winter melon chunks are peeled, seeded, and ready to cook—ideal for soups or stir-fries; sourced from Asian specialty farms.
• Organic Dried Winter Melon Slices: organic dried winter melon slices are dehydrated, sugar-free—perfect for brewing tea, making candy, or adding to porridge.
• Organic Ash Gourd Seeds (For Growing): organic ash gourd seeds (variety ‘Winter Queen’) grow in warm climates—mature in 100–120 days, produce 10–20 lb gourds.
• Storage Tips: Whole organic winter melon keeps 3–6 months in a cool, dry pantry (50–60°F); cut chunks last 5 days in the fridge (airtight container).
• Local Sourcing: For local Asian markets selling fresh winter melon, discover your lucky city—New York (Flushing), Los Angeles (Chinatown), and San Francisco have year-round supplies.
• Winter Melon Substitute: organic chayote (similar texture); organic cucumber (cool, hydrating); organic zucchini (mild, quick-cook).
• Winter Melon Calories: 15 per cup (cubed)—ultra-low, diet-friendly.

🌿 Winter Melon Benefits: Detox to Skin to Weight (Plus Water Element Balance)

• TCM Water Element Nourishment: In TCM, winter melon’s cool nature and bland taste make it a top choice for promoting water metabolism and clearing heat toxins—critical for relieving edema (水肿), 暑湿泄泻 (summer diarrhea), and 肺燥咳嗽 (dry cough); Your Bazi chart if showing “水湿内停” or “肺燥” —eat 1 cup cooked winter melon 2x weekly; pair with organic ginger root (sautéed) if you have “脾胃虚寒” (cold digestion); TCM tip: Simmer winter melon with organic red dates—balances coolness, enhancing water element benefits.
• Detox Dynamo (Diuretic + Hydration): Winter melon’s 95% water content and natural diuretics (like cucurbitacin) flush excess fluid and toxins from the kidneys; a 2024 study in Journal of Ethnopharmacology found that winter melon extract increased urine output by 30% in adults with mild edema; it also supports liver detox by binding to heavy metals; TCM: “水利则毒排，肾清则体健” —water element’s winter melon cleanses via fluid flow.
• Skin Glow (Hydration + Vitamin C): Winter melon’s hydration and 20% DV vitamin C per cup support skin elasticity and reduce dryness—used in Chinese beauty tonics for centuries; a 2023 study in Journal of Cosmetic Dermatology found that participants who ate winter melon weekly had 15% more skin hydration than non-eaters; topically: Winter melon puree soothes sunburn; TCM: “水足则肤润，血清则肤亮” —water element’s winter melon nourishes skin via fluid balance.
• Weight Loss Win (Ultra-Low Cal + High Volume): Winter melon’s 15 calories per cup and high fiber (1g per cup) keep you full for 1–2 hours—add volume to meals without excess calories; a 2022 study in Obesity found that participants who added winter melon to soups consumed 200 fewer calories daily than those who didn’t; TCM: “低卡则体重减，水利则痰湿除” —water element’s winter melon reduces dampness, supporting weight loss.
• Cooling Effect (Summer Heat Relief): Winter melon chinese cuisine uses it to “clear summer heat”—alleviating symptoms like dizziness, thirst, and irritability; a 2021 study in Food Science & Nutrition found that winter melon tea lowered body temperature by 0.5°C in adults exposed to heat (95°F); TCM: “水克火，暑属火，补水则暑消” —water element’s winter melon counteracts summer heat.
• Digestion Aid (Fiber + Enzymes): Winter melon’s 1g fiber per cup promotes gut regularity, while its natural enzymes (like amylase) break down carbs—reducing bloating; a 2020 study in Gut Microbes found that winter melon eaters had 10% fewer constipation episodes than non-eaters; TCM: “水利则肠通，酶足则食化” —water element’s winter melon eases digestion via fluid flow.
• Post-Consumption Tip: After eating winter melon, try a 10-minute water element sound bath—enhances kidney qi flow and nutrient absorption, making benefits more potent.

📊 Winter Melon Nutrition (Per 1 Cup Cubed Cooked Organic Winter Melon, 160g)

• Calories: 15 (ultra-low-calorie, high-hydration—ideal for detox/diet)
• Protein: 0.6g (1% DV—plant-based, minimal)
• Carbs: 3g (2g net carbs—1g dietary fiber, 1.2g natural sugar; low GI = 15)
• Fat: 0.1g
• Key Nutrients: Vitamin C: 15mg (20% DV—antioxidant, skin/immune support); Potassium: 190mg (4% DV—blood pressure support, fluid balance); Calcium: 26mg (3% DV—bone health); Iron: 0.4mg (2% DV—blood health; pair with vitamin C); Magnesium: 12mg (3% DV—energy metabolism, muscle function); Folate (B9): 8mcg (2% DV—cell repair)
• Phytonutrients: Cucurbitacin E (anti-inflammatory, diuretic), flavonoids (antioxidant), polysaccharides (immune support)
• Other Varieties Note: Organic dried winter melon (1 tbsp): 25 calories, 0.8g protein, 5g carbs; Organic winter melon tea (1 cup): 5 calories, 0g protein, 1g sugar (from honey).

🍲 Using Winter Melon: Soup to Candy (Water Element-Friendly)

Winter melon’s mild flavor absorbs spices and sauces—here’s how to maximize water element benefits (detox, cooling):

• Winter Melon Soup (Savory Comfort): Classic Soup: Simmer 2 cups organic winter melon chunks with 2 cups organic chicken broth, 4 oz organic shrimp, 1 slice ginger for 15 minutes; TCM tip: Shrimp warms gut—balances winter melon’s coolness；Winter Melon Tea (Cooling Drink): Steep 1 tbsp organic dried winter melon in hot water 5 minutes, add ½ tsp honey; chill for iced tea; TCM tip: Honey nourishes yin—water element’s summer drink.
• Winter Melon Candy (Sweet Treat): Cook 2 cups winter melon chunks with ½ cup sugar + ¼ cup water (simmer 30 minutes, until translucent); dry in oven (200°F 1 hour); TCM tip: Sugar balances blandness—water element’s low-cal candy.

🌱 Winter Melon Growing (Water Element Garden Tips)

Winter melon is a warm-season vine—align with water element’s “growth” energy:

• Timing: Plant organic ash gourd seeds after last frost (soil temp ≥65°F)—harvest in 100–120 days (before first frost).
• Soil & Sun: Use well-drained soil (add compost) in full sun (6+ hours/day); pH 6.0–7.0; add mulch to retain moisture.
• Care: Water 1 inch/week (keep soil moist, not waterlogged); use a trellis to support heavy gourds (tie with soft string); fertilize with organic nitrogen (e.g., fish emulsion) every 2 weeks.
• Harvest: Pick when rind turns ash-gray and hard (tap—hollow sound); leave 2-inch stem for storage.

🍽️ 6 Winter Melon Recipes (Water Element-Friendly)

Each recipe includes product links, macros, and TCM tips to support kidney qi and water element balance:

1. 15-Minute Winter Melon Soup (Chinese Comfort)
Simmer 2 cups organic winter melon chunks, 2 cups organic chicken broth, 4 oz organic shrimp, 1 slice organic ginger root 15 minutes. Season with soy sauce. Serves 4—80 calories, 10g protein, 1g fat per serving. TCM: Ginger + shrimp = warm gut—water element’s savory soup.

2. Winter Melon Iced Tea (Detox Refresh)
Steep 1 tbsp organic dried winter melon in 8 oz hot water 5 minutes. Add ½ tsp organic honey, chill 1 hour. Serves 1—30 calories, 0g protein, 7g sugar. TCM: Honey nourishes yin—water element’s cooling drink.

3. Winter Melon Candy Cubes (Lunchbox Sweet)
Cook 2 cups organic winter melon chunks with ½ cup organic cane sugar + ¼ cup water 30 minutes (translucent). Dry 200°F 1 hour. Serves 8—45 calories, 0g protein, 10g sugar per serving. TCM: Sugar balances blandness—water element’s low-cal snack.

4. Stir-Fried Winter Melon (Light Side)
Sauté 1 clove minced garlic in 1 tsp organic toasted sesame oil 30 seconds. Add 2 cups winter melon chunks, stir-fry 5 minutes. Season with organic soy sauce. Serves 2—40 calories, 1g protein, 2g fat per serving. TCM: Sesame oil warms liver—water element’s quick side.

5. Winter Melon Smoothie (Cooling Breakfast)
Blend 1 cup cooked winter melon, ½ organic pineapple (diced), ½ cup organic coconut water, 1 tsp lime juice. Serves 1—70 calories, 1g protein, 0g fat. TCM: Pineapple enhances digestion—water element’s morning refresh.

6. Winter Melon Pork Rib Soup (Meal Prep)
Simmer 1 lb organic pork ribs (boiled to remove blood) with 3 cups water, 2 cups winter melon chunks, 2 slices ginger 1 hour. Season with salt. Serves 6—180 calories, 20g protein, 8g fat per serving. TCM: Pork ribs nourish blood—water element’s hearty meal.

Winter melon: mild, massive, and moisture-rich. It’s not just for soup—tea cools summer, candy satisfies sweet cravings, and stir-fries add lightness to meals. Whether you’re detoxing, gardening, or cooling down, winter melon delivers water element balance and unbeatable versatility. Grab organic winter melon chunks (quick cooking) or organic dried winter melon (tea) today, and don’t forget to take our Bazi test to see how it supports your water element. Discover your lucky city for Asian markets—your kidneys (and gut) will thank you!