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
|
Glycemic index ⓘ
Source: Check out our full article on Melon glycemic index https://www.sciencedirect.com/science/article/pii/S0002916522004944text
Check out our Glycemic index chart page for the full list.
|
62 (medium) |
| Glycemic load | 6 (low) |
| Insulin index ⓘ II for honeydew melon https://www.researchgate.net/publication/26770180 | 127 |
| Calories ⓘ Calories per 100-gram serving | 28 |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 5.68 grams |
| Serving Size ⓘ Serving sizes are 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) |
Vitamin C ⓘHigher in Vitamin C content than 82% of foods
Sugar ⓘHigher in Sugar content than 54% of foods
Fiber ⓘHigher in Fiber content than 49% of foods
Vitamin B6 ⓘHigher in Vitamin B6 content than 47% of foods
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/S0002916522004944text
Check out our Glycemic index chart page for the full list.
Melon Glycemic load (GL)
Mineral coverage chart
Calcium:
11 mg of 1,000 mg
1%
Iron:
0.34 mg of 8 mg
4%
Magnesium:
11 mg of 420 mg
3%
Phosphorus:
5 mg of 700 mg
1%
Potassium:
182 mg of 3,400 mg
5%
Sodium:
9 mg of 2,300 mg
0%
Zinc:
0.07 mg of 11 mg
1%
Copper:
0.06 mg of 1 mg
7%
Manganese:
0.035 mg of 2 mg
2%
Selenium:
0.4 µg of 55 µg
1%
Choline:
7.6 mg of 550 mg
1%
Mineral chart - relative view
Potassium
182 mg
TOP 63%
Manganese
0.035 mg
TOP 70%
Calcium
11 mg
TOP 74%
Copper
0.06 mg
TOP 75%
Magnesium
11 mg
TOP 82%
Iron
0.34 mg
TOP 83%
Sodium
9 mg
TOP 86%
Choline
7.6 mg
TOP 89%
Selenium
0.4 µg
TOP 91%
Zinc
0.07 mg
TOP 93%
Phosphorus
5 mg
TOP 96%
Vitamin coverage chart
Vitamin A:
0 IU of 5,000 IU
0%
Vitamin E :
0.05 mg of 15 mg
0%
Vitamin D:
0 µg of 10 µg
0%
Vitamin C:
21.8 mg of 90 mg
24%
Vitamin B1:
0.015 mg of 1 mg
1%
Vitamin B2:
0.031 mg of 1 mg
2%
Vitamin B3:
0.232 mg of 16 mg
1%
Vitamin B5:
0.084 mg of 5 mg
2%
Vitamin B6:
0.163 mg of 1 mg
13%
Folate:
8 µg of 400 µg
2%
Vitamin B12:
0 µg of 2 µg
0%
Vitamin K:
2.5 µg of 120 µg
2%
Vitamin chart - relative view
Vitamin C
21.8 mg
TOP 18%
Vitamin B6
0.163 mg
TOP 53%
Vitamin K
2.5 µg
TOP 62%
Folate
8 µg
TOP 68%
Vitamin B3
0.232 mg
TOP 86%
Vitamin B2
0.031 mg
TOP 87%
Vitamin B1
0.015 mg
TOP 90%
Vitamin B5
0.084 mg
TOP 90%
Vitamin E
0.05 mg
TOP 91%
Vitamin A
0 IU
TOP 100%
Vitamin B12
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 2%
1.11 g of 50 g
2%
Fats:
Daily Value: 0%
0.1 g of 65 g
0%
Carbs:
Daily Value: 2%
6.58 g of 300 g
2%
Water:
Daily Value: 5%
91.85 g of 2,000 g
5%
Other:
0.36 g
Fat type information
Saturated Fat:
0.025 g
Monounsaturated Fat:
0.002 g
Polyunsaturated fat:
0.039 g
Fiber content ratio for Melon
Sugar:
5.69 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 Orange
|
| Protein | 1.11g | 3% | 84% |
2.5 times less than Broccoli
|
| Fats | 0.1g | 0% | 93% |
333.1 times less than Cheddar Cheese
|
| Vitamin C | 21.8mg | 24% | 18% |
2.4 times less than Lemon
|
| Net carbs | 5.68g | N/A | 55% |
9.5 times less than Chocolate
|
| Carbs | 6.58g | 2% | 56% |
4.3 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Iron | 0.34mg | 4% | 83% |
7.6 times less than Beef
|
| Calcium | 11mg | 1% | 74% |
11.4 times less than Milk
|
| Potassium | 182mg | 5% | 63% |
1.2 times more than Cucumber
|
| Magnesium | 11mg | 3% | 82% |
12.7 times less than Almond
|
| Sugar | 5.69g | N/A | 46% |
1.6 times less than Coca-Cola
|
| Fiber | 0.9g | 4% | 51% |
2.7 times less than Orange
|
| Copper | 0.06mg | 7% | 75% |
2.4 times less than Shiitake
|
| Zinc | 0.07mg | 1% | 93% |
90.1 times less than Beef
|
| Phosphorus | 5mg | 1% | 96% |
36.4 times less than Chicken meat
|
| Sodium | 9mg | 0% | 86% |
54.4 times less than White Bread
|
| Vitamin A | 0IU | 0% | 100% |
N/A
|
| Vitamin A RAE | 0µg | 0% | 100% | |
| Vitamin E | 0.05mg | 0% | 91% |
29.2 times less than Kiwifruit
|
| Selenium | 0.4µg | 1% | 91% | |
| Manganese | 0.04mg | 2% | 70% | |
| Vitamin B1 | 0.02mg | 1% | 90% |
17.7 times less than Pea raw
|
| Vitamin B2 | 0.03mg | 2% | 87% |
4.2 times less than Avocado
|
| Vitamin B3 | 0.23mg | 1% | 86% |
41.3 times less than Turkey meat
|
| Vitamin B5 | 0.08mg | 2% | 90% |
13.5 times less than Sunflower seed
|
| Vitamin B6 | 0.16mg | 13% | 53% |
1.4 times more than Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 2.5µg | 2% | 62% |
40.6 times less than Broccoli
|
| Folate | 8µg | 2% | 68% |
7.6 times less than Brussels sprout
|
| Trans Fat | 0g | N/A | 100% |
N/A
|
| Saturated Fat | 0.03g | 0% | 90% |
235.8 times less than Beef
|
| Monounsaturated Fat | 0g | N/A | 96% |
4899.5 times less than Avocado
|
| Polyunsaturated fat | 0.04g | N/A | 92% |
1209.6 times less than Walnut
|
| Omega-3 - EPA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DHA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DPA | 0g | N/A | 100% |
N/A
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 28
% Daily Value*
0%
Total Fat
0g
0%
Saturated Fat 0g
0%
Cholesterol 0mg
0%
Sodium 9mg
2%
Total Carbohydrate
7g
4%
Dietary Fiber
1g
Total Sugars g
Includes ? g Added Sugars
Protein
1g
Vitamin D
0mcg
0%
Calcium
11mg
1%
Iron
0mg
0%
Potassium
182mg
5%
*
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
Low in Cholesterol
ⓘ
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
No Trans Fats
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ⓘ
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 Sugars
ⓘ
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
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.