Winter Melon / Wax Gourd (Raw)
Vegetables · Vegetables
Winter melon, also called wax gourd, is low FODMAP at 75 g raw, approximately half a cup, in the Monash app. Fructose becomes moderate at 104 g and high at 140 g. The two names appear together in the source and share this one checked reference.
Serving sizes for winter melon / wax gourd (raw)
Raw winter melon / wax gourd: 75 g green, 104 g amber and 140 g red. These refer to the ingredient before cooking.
Tested serving sizes
| Serving | Amount | Main FODMAP | Rating |
|---|---|---|---|
| 1/2 cup | 75 g | Fructose 0.04 g | |
| 2/3 cup | 104 g | Fructose 0.05 g | |
| 1 cup | 140 g | Fructose 0.15 g |
Breakdown for 0.5 cups
Is winter melon / wax gourd (raw) low FODMAP?
The winter-melon panels show all six groups green at the 75 g serving. Fructose turns amber at 104 g, around two-thirds of a cup, and red at the one-cup reference of 140 g. Lactose, mannitol, sorbitol, GOS and fructans stay green across those portions.
Winter Melon / Wax Gourd (Raw) and IBS: what to know
A bowl of winter-melon soup includes more than the melon, so its total weight is not a direct ingredient measure. Record how much raw winter melon enters the recipe and how the soup is divided. This gives clearer meal information than treating every bowl as the same vegetable serving.
Gut-friendly ways to eat winter melon / wax gourd (raw)
Weigh the prepared raw winter melon before adding it to a soup, braise or other cooked dish. Keep stock, seasonings and any other vegetables separate in your recipe notes. Compare hairy melon for a different named melon or raw luffa for another gourd entry.
Frequently asked questions
Are winter melon and wax gourd separate portions?
They are alternative names in the same inspected food entry. This guide uses one set of serving references for that entry.
Can I use this guide for sweet winter-melon drinks?
The source is the raw vegetable. A sweetened drink or preserved confection has different ingredients and preparation that this check does not assess.
Does a cup of cooked winter melon equal the raw cup?
No conversion was established by this review. Retain the raw weight used in the recipe rather than assuming the cooked volume matches.
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Sources and editorial notes
- Monash University FODMAP Diet App
Monash University FODMAP Diet app entry “Winter melon / Wax gourd, raw” checked directly on 27 September 2026. The portion weights, traffic-light ratings and FODMAP groups discussed here were verified in matching detail panels. Numerical FODMAP concentration estimates elsewhere in the catalogue were not validated by this check.