USDA Survey

Winter melon, cooked

According to USDA FoodData Central (FDC ID 2710004, data refreshed July 2026), nutrition facts per 100g, sourced verbatim.

36
Caloriesvery low density
0.4g
Proteinlow · 1% DV
3.0g
Carbslow · 1% DV
2.7g
Fatlow · 4% DV
36 calories per 100g

Winter melon, cooked contains 36 calories per 100g according to USDA FoodData Central. It has 0.4g of protein, 2.7g of fat, and 3.0g of carbohydrates per 100g. Data is sourced verbatim from the USDA Survey database, refreshed July 2026.

  • More protein than 5% of USDA whole foods

The verdict

Winter melon, cooked is a low-calorie food at just 36 kcal per 100g.

0.4g
protein per 100g
Top 95%
protein vs USDA whole foods
36
calories per 100g
1.0g
fiber per 100g

Percentile computed against the 7,880 USDA SR Legacy and Foundation whole foods with a protein value, not branded or processed items.

FDA labeling rules →

Winter melon, cooked contains 36 calories per 100g, according to the USDA FoodData Central database. It provides 0.4g of protein, 2.7g of fat, and 3.0g of carbohydrates per 100g. Dietary fiber: 1.0g. Below you will find a complete nutrient breakdown including vitamins, minerals, and daily value percentages based on a 2,000 calorie diet. Values are normalized to a 100g serving per the USDA FoodData Central standardization. Source: USDA laboratory analysis and manufacturer-reported label data for food products sold in the United States.

🥩 Low Carb ❤️ Low Fat 🪶 Very Low Calorie

Where this data comes from

USDA FoodData Central is the United States government's authoritative reference for food composition, maintained by the Agricultural Research Service and updated as new laboratory analyses and manufacturer submissions are processed. Winter melon, cooked is catalogued there as FDC ID 2710004, a usda survey entry. Every figure on this page comes from USDA laboratory analysis under the FDC USDA Survey program, standardized to 100 g so it can be compared fairly against any other food in the database. Values are shown on the USDA per-100 g basis.

By the per-100g standardization, Winter melon, cooked reads as low carb, low fat, very low calorie within common dietary frameworks. Compare it against 6 nutritionally similar items in Nearby Foods below.

Nutritional Value at a Glance

Winter melon, cooked balances protein, fat, and carbohydrates without any single macro dominating.

At 4% of the Daily Value for fiber, it contributes moderately to daily fiber intake.

Allergen indicators

No FDA Big 9 major-allergen indicator was detected in the product name and brand text scan (milk, eggs, fish, crustacean shellfish, tree nuts, peanuts, wheat, soybeans, sesame). Absence-of-flag does NOT mean allergen-free. The USDA FoodData Central release does not always include a full ingredient list, always verify with the FDA-mandated ingredient and allergen statement printed on the physical package before consumption.

Nutrition Facts Serving size 100g Amount per serving Calories 36 % Daily Value* Total Fat 3g 4% Saturated Fat 0.7g 3% Trans Fat 0g Cholesterol 2mg 1% Sodium 225mg 10% Total Carbohydrate 3g 1% Dietary Fiber 1g 4% Total Sugars 1g Includes 0g Added Sugars 0% Protein 0g Vitamin D 0mcg 0% Calcium 18mg 1% Iron 0mg 2% Potassium 5mg 0% * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Values per 100g

Macro Breakdown

36
Calories per 100g

36 kcal = 2% of FDA 2,000 kcal Daily Value

0%100%2of 2,000 kcal
36 kcal = 2% of FDA 2,000 kcal Daily Value
P: 0.4gF: 2.7gC: 3.0g
0.4g
Protein
1% DV
2.7g
Total Fat
4% DV
3.0g
Carbs
1% DV
1.0g
Fiber
4% DV
1.1g
Sugar
no FDA DV
225mg
Sodium
10% DV

Values shown per 100g, the USDA FoodData Central standardization. Serving size for this entry is not declared in the USDA release.

Where Winter melon, cooked ranks on protein

Its 0.4g of protein per 100g placed against every USDA reference (whole) food, the 7,880 SR Legacy and Foundation items with a protein value.

Protein per 100g - Winter melon, cooked vs every USDA reference food

USDA reference (whole) foods with a protein value

0 5th percentile higher than 5% of 7,880 USDA reference foods

0–5: 2,829 USDA reference foods (36%). This entry sits in this band. 5–10: 1,170 USDA reference foods (15%). Above this entry. 10–15: 863 USDA reference foods (11%). Above this entry. 15–20: 783 USDA reference foods (10%). Above this entry. 20–25: 1,085 USDA reference foods (14%). Above this entry. 25–30: 826 USDA reference foods (10%). Above this entry. 30–35: 230 USDA reference foods (3%). Above this entry. 35–40: 32 USDA reference foods (0%). Above this entry. 40–45: 9 USDA reference foods (0%). Above this entry. 45–50: 11 USDA reference foods (0%). Above this entry. 50–55: 9 USDA reference foods (0%). Above this entry. 55–60: 33 USDA reference foods (0%). Above this entry. This food 0 60 every USDA reference food, bucketed by value

Each bar is a band; taller bars hold more USDA reference foods. The dashed line + filled bar mark this entry. Hover or tap any bar for its full count, share, and where it sits relative to this entry.

Source USDA FoodData Central, SR Legacy & Foundation · July 2026

Full Nutrient Breakdown

Every nutrient USDA reports for this food, per 100 g, with each value's share of the FDA Daily Value shown as a bar.

Macronutrients

Nutrient Amount % DV
Carbohydrate, by difference 3.0 G
1%
Energy 36 KCAL
Fiber, total dietary 1.0 G
4%
Protein 0.40 G
1%
Total Sugars 1.1 G
Total lipid (fat) 2.7 G
4%
Alcohol, ethyl 0.00 G
Caffeine 0 MG
Theobromine 0 MG
Water 93.3 G

Vitamins

Nutrient Amount % DV
Choline, total 5 MG
Folate, DFE 4.0 UG
Folate, food 4.0 UG
Folate, total 4.0 UG
Folic acid 0.0 UG
Niacin 0 MG
Riboflavin 0 MG
Thiamin 0 MG
Vitamin B-12 0.0 UG
Vitamin B-12, added 0.0 UG
Vitamin B-6 0 MG
Vitamin C, total ascorbic acid 10 MG
Vitamin E, added 0 MG
Vitamin K (phylloquinone) 4.8 UG

Minerals

Nutrient Amount % DV
Calcium, Ca 18 MG
1%
Iron, Fe 0 MG
2%
Potassium, K 5 MG
0%
Sodium, Na 225 MG
10%
Carotene, alpha 0.0 UG
Carotene, beta 5.0 UG
Copper, Cu 0 MG
Cryptoxanthin, beta 0.0 UG
Lycopene 0.0 UG
Magnesium, Mg 10 MG
Phosphorus, P 17 MG
Retinol 11.0 UG
Selenium, Se 0.2 UG
Vitamin A, RAE 11.0 UG
Vitamin D (D2 + D3) 0.0 UG
Vitamin E (alpha-tocopherol) 0 MG
Zinc, Zn 1 MG

Lipids

Nutrient Amount % DV
Cholesterol 2 MG
1%
Fatty acids, total saturated 0.68 G
3%
Fatty acids, total monounsaturated 0.94 G
Fatty acids, total polyunsaturated 0.81 G
MUFA 16:1 0.01 G
MUFA 18:1 0.91 G
MUFA 20:1 0.01 G
MUFA 22:1 0.00 G
PUFA 18:2 0.73 G
PUFA 18:3 0.08 G
PUFA 18:4 0.00 G
PUFA 20:4 0.00 G
PUFA 20:5 n-3 (EPA) 0.00 G
PUFA 22:5 n-3 (DPA) 0.00 G
PUFA 22:6 n-3 (DHA) 0.00 G
SFA 10:0 0.02 G
SFA 12:0 0.02 G
SFA 14:0 0.06 G
SFA 16:0 0.38 G
SFA 18:0 0.14 G
SFA 4:0 0.02 G
SFA 6:0 0.01 G
SFA 8:0 0.01 G

Other

Nutrient Amount % DV
Lutein + zeaxanthin 191.0 UG

Key takeaways

  • Winter melon, cooked delivers 0.4g of protein per 100g, more than 5% of USDA whole foods. See the protein ranking
  • It carries 36 calories per 100g.
  • Based on its per-100g profile, it fits low carb, low fat, very low calorie patterns.

Nearby Foods

Foods in the same category with similar calorie content, useful for swaps, substitutions, and side-by-side comparison.

Rutabaga, raw

Survey
37 cal
P: 1.1gF: 0.2gC: 8.6g

Asparagus, frozen, cooked with butter or margarine

Survey
37 cal
P: 2.9gF: 2.6gC: 1.9g

Flowers or blossoms of sesbania, squash, or lily, cooked

Survey
37 cal
P: 1.1gF: 2.6gC: 3.2g

Okra, fresh, cooked, no added fat

Survey
35 cal
P: 2.1gF: 0.2gC: 8.0g

Summer squash, yellow or green, canned, cooked, fat added, NS as to fat type

Survey
35 cal
P: 0.6gF: 2.6gC: 2.9g

Peppers and onions, cooked, no added fat

Survey
37 cal
P: 1.1gF: 0.1gC: 8.4g

→ Compare Winter melon, cooked side-by-side with Rutabaga and Asparagus

Frequently Asked Questions

How many calories are in Winter melon, cooked? ▼
Winter melon, cooked contains 36 calories per 100g. It has 0.4g of protein, 2.7g of fat, and 3.0g of carbohydrates.
What are the macros in Winter melon, cooked? ▼
Per 100g, Winter melon, cooked has 0.4g protein (4% of calories), 2.7g fat, and 3.0g carbs. Fiber: 1.0g. Sugar: 1.1g.
How much sodium is in Winter melon, cooked? ▼
Winter melon, cooked contains 225mg of sodium per 100g, which is 10% of the recommended daily limit (2,300mg).
Is Winter melon, cooked high in fiber? ▼
Winter melon, cooked contains 1.0g of dietary fiber per 100g, which is 4% of the daily recommended value (28g).
Is Winter melon, cooked keto-friendly? ▼
With only 3.0g of carbs per 100g, Winter melon, cooked can fit into a ketogenic diet. Carbs provide 33% of its total calories.
Is Winter melon, cooked good for a diet? ▼
Winter melon, cooked has 36 calories per 100g. This is relatively low in calories. Fat content: 2.7g.
How does Winter melon, cooked compare to other foods? ▼
Winter melon, cooked provides 36 calories and 0.4g protein per 100g. That is 90 calories per gram of protein. Use our compare tool to see how it stacks up against similar foods in the same category.

Nutrition Guides

Learn how to interpret and use nutrition data effectively

How to Read Nutrition Labels
Understanding Daily Values (%DV)
Comparing Foods for Better Nutrition
Hidden Sugars in Common Foods
How to Compare Foods for Healthier Choices

Primary source data

📂
USDA FoodData Central
Federal nutrient database, every nutrient figure here
🌱
FDA Food Labeling & Nutrition
Regulatory definitions for labels and serving sizes
💉
NIH Office of Dietary Supplements
Federal vitamin and supplement fact sheets
⚠️
USDA FSIS Recalls
Federal meat, poultry, and egg recall alerts
📣
FDA Food Recalls
Federal alerts for FDA-regulated food products
📋
Dietary Guidelines for Americans
USDA + HHS joint nutrition guidance

Data Sources & Methodology

Data from USDA FoodData Central, April 2026 release. See our methodology.

Source: USDA FoodData Central (FDC ID 2710004) — USDA Survey database. Verify with USDA →

Source: FDA 2,000-calorie Daily Value reference — %DV computed against the USDA per-100g standardization basis.

Disclaimer: This information is for reference only and should not replace professional dietary advice. Nutrient content may vary by brand, preparation method, and seasonal factors.

All federal data sources used on this page

Every figure on GetFoodFacts is rendered directly from official USDA FoodData Central records, no number is typed in by an editor. See our editorial standards & corrections policy, the methodology behind these numbers, or report a data error. Data current as of July 2026.