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Melon nutrition: calories, carbs, GI, protein, fiber, fats

Melons, casaba, raw
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Melon

Melon
Glycemic index ⓘ Source:
Check out our full article on Melon glycemic index
https://www.sciencedirect.com/science/article/pii/S0002916522004944
text
Check out our Glycemic index chart page for the full list.
62 (medium)
Glycemic load 6 (low)
Calories  ⓘ Calories for selected serving 28 kcal
Net Carbs  ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 6 grams
Default serving size  ⓘ Serving sizes are mostly taken from FDA's Reference Amounts Customarily Consumed (RACCs) 1 cup, cubes (170 grams)
Acidity (Based on PRAL)  ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. -3.5 (alkaline)
Oxalates  ⓘ https://www.sciencedirect.com/science/article/abs/pii/S0889157513000902 0 mg
TOP 18% Vitamin C ⓘHigher in Vitamin C content than 82% of foods
TOP 46% Sugar ⓘHigher in Sugar content than 54% of foods
TOP 51% Fiber ⓘHigher in Fiber content than 49% of foods
TOP 53% Vitamin B6 ⓘHigher in Vitamin B6 content than 47% of foods
TOP 54% Lutein + zeaxanthin ⓘHigher in Lutein + zeaxanthin content than 46% of foods

Melon calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 28
Calories in 1 cup, cubes 48 170 g
Calories in 1 melon 459 1640 g
Calories in 0.1 fruit 46 164 g

Melon Glycemic index (GI)

Source:
Check out our full article on Melon glycemic index
https://www.sciencedirect.com/science/article/pii/S0002916522004944
text
Check out our Glycemic index chart page for the full list.
62

Melon Glycemic load (GL)

6

Mineral coverage chart

Calcium Calcium Iron Iron Magnesium Magnesium Phosphorus Phosphorus Potassium Potassium Sodium Sodium Zinc Zinc Copper Copper Manganese Manganese Selenium Selenium 3.3% 13% 7.9% 2.1% 16% 1.2% 1.9% 20% 4.6% 2.2%
Calcium: 33mg of 1,000mg 3.3%
Iron: 1mg of 8mg 13%
Magnesium: 33mg of 420mg 7.9%
Phosphorus: 15mg of 700mg 2.1%
Potassium: 546mg of 3,400mg 16%
Sodium: 27mg of 2,300mg 1.2%
Zinc: 0.21mg of 11mg 1.9%
Copper: 0.18mg of 1mg 20%
Manganese: 0.11mg of 2mg 4.6%
Selenium: 1.2µg of 55µg 2.2%

Mineral chart - relative view

182 mg
TOP 63%
0.04 mg
TOP 70%
11 mg
TOP 74%
0.06 mg
TOP 75%
11 mg
TOP 82%
0.34 mg
TOP 83%
9 mg
TOP 86%
0.4 µg
TOP 91%
0.07 mg
TOP 93%
5 mg
TOP 96%

Vitamin coverage chart

Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin C Vit. C Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Folate Folate Vitamin B12 Vit. B12 Choline Choline Vitamin K Vit. K 0% 1% 0% 73% 3.8% 7.2% 4.4% 5% 38% 6% 0% 4.1% 6.3%
Vitamin A: 0IU of 5,000IU 0%
Vitamin E : 0.15mg of 15mg 1%
Vitamin D: 0µg of 10µg 0%
Vitamin C: 65mg of 90mg 73%
Vitamin B1: 0.05mg of 1mg 3.8%
Vitamin B2: 0.09mg of 1mg 7.2%
Vitamin B3: 0.7mg of 16mg 4.4%
Vitamin B5: 0.25mg of 5mg 5%
Vitamin B6: 0.49mg of 1mg 38%
Folate: 24µg of 400µg 6%
Vitamin B12: 0µg of 2µg 0%
Choline: 23mg of 550mg 4.1%
Vitamin K: 7.5µg of 120µg 6.3%

Vitamin chart - relative view

22 mg
TOP 18%
0.16 mg
TOP 53%
2.5 µg
TOP 62%
8 µg
TOP 68%
0.23 mg
TOP 86%
0.03 mg
TOP 87%
7.6 mg
TOP 89%
0.02 mg
TOP 90%
0.08 mg
TOP 90%
0.05 mg
TOP 91%
0 IU
TOP 100%
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%

Macronutrients chart

2% 7% 89%
Protein:
Daily Value: 2%
1.1 g of 50 g
1.1 g (2% of DV )
Fats:
Daily Value: 0%
0.1 g of 65 g
0.1 g (0% of DV )
Carbs:
Daily Value: 2%
6.6 g of 300 g
6.6 g (2% of DV )
Water:
Daily Value: 5%
91.9 g of 2,000 g
91.9 g (5% of DV )
Other:
0.4 g
0.4 g

Fat type information

38% 3% 59%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.04 g

Fiber content ratio for Melon

86% 14%
Sugar: 5.7 g
Fiber: 0.9 g
Other: -0.01 g

All nutrients for Melon per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 28kcal 1% 94% 1.7 times less than OrangeOrange
Protein 1.1g 3% 84% 2.5 times less than BroccoliBroccoli
Fats 0.1g 0% 93% 333.1 times less than CheeseCheese
Vitamin C 22mg 24% 18% 2.4 times less than LemonLemon
Carbs 6.6g 2% 56% 4.3 times less than RiceRice
Net carbs 5.7g N/A 55% 9.5 times less than ChocolateChocolate
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Magnesium 11mg 3% 82% 12.7 times less than AlmondAlmond
Calcium 11mg 1% 74% 11.4 times less than MilkMilk
Potassium 182mg 5% 63% 1.2 times more than CucumberCucumber
Iron 0.34mg 4% 83% 7.6 times less than Beef broiledBeef broiled
Sugar 5.7g N/A 46% 1.6 times less than Coca-ColaCoca-Cola
Fiber 0.9g 4% 51% 2.7 times less than OrangeOrange
Copper 0.06mg 7% 75% 2.4 times less than ShiitakeShiitake
Zinc 0.07mg 1% 93% 90.1 times less than Beef broiledBeef broiled
Phosphorus 5mg 1% 96% 36.4 times less than Chicken meatChicken meat
Sodium 9mg 0% 86% 54.4 times less than White BreadWhite Bread
Vitamin A 0IU 0% 100% N/ACarrot
Vitamin A RAE 0µg 0% 100%
Vitamin E 0.05mg 0% 91% 29.2 times less than KiwifruitKiwifruit
Manganese 0.04mg 2% 70%
Selenium 0.4µg 1% 91%
Vitamin B1 0.02mg 1% 90% 17.7 times less than Pea rawPea raw
Vitamin B2 0.03mg 2% 87% 4.2 times less than AvocadoAvocado
Vitamin B3 0.23mg 1% 86% 41.3 times less than Turkey meatTurkey meat
Vitamin B5 0.08mg 2% 90% 13.5 times less than Sunflower seedSunflower seed
Vitamin B6 0.16mg 13% 53% 1.4 times more than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 2.5µg 2% 62% 40.6 times less than BroccoliBroccoli
Trans Fat 0g N/A 100% N/AMargarine
Folate 8µg 2% 68% 7.6 times less than Brussels sproutBrussels sprout
Choline 7.6mg 1% 89%
Saturated Fat 0.03g 0% 90% 235.8 times less than Beef broiledBeef broiled
Monounsaturated Fat 0g N/A 96% 4899.5 times less than AvocadoAvocado
Polyunsaturated fat 0.04g N/A 92% 1209.6 times less than WalnutWalnut
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 28
% Daily Value*
0.15%
Total Fat 0.1g
0.11%
Saturated Fat 0.03g
0
Trans Fat 0g
0
Cholesterol 0mg
0.39%
Sodium 9mg
2.2%
Total Carbohydrate 6.6g
3.6%
Dietary Fiber 0.9g
Total Sugars 0g
Includes ? g Added Sugars
Protein 1.1g
Vitamin D 0mcg 0

Calcium 11mg 1.1%

Iron 0.34mg 4.3%

Potassium 182mg 5.4%

*
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.

Health checks

ⓘ  Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
Low in Cholesterol
ok
ⓘ  Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans Fats
ok
ⓘ  Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Saturated Fats
ok
ⓘ  Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sodium
ok
ⓘ  While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
Low in Sugars
ok

Melon nutrition infographic

Melon nutrition infographic
Infographic link

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169093/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.