Melon nutrition, glycemic index, calories, and serving size
Melon Glycemic index (GI)
First of all, we would like to mention that melons have many types of species, depending on which the glycemic index changes.
In the study of The International Tables of Glycemic Index, the cultivar of melon researched was cantaloupe, otherwise known as rockmelon. According to this research the GI of a raw cantaloupe from Australia is 65±9 or 70, depending on the concentration of sugar.
Another large research, conducted by an Australian scientist, studied the species of melon called honeydew. The result of the GI was 62 (2).
In the end we would like to mention an old Iranian research from 1998 including Persian melons. The GI of a Persian melon was found to be much lower, in the range of 44±22 (3).
We have chosen the average glycemic index of a melon to be that of a cantaloupe, as it is the most common one, among the researched melons. According to that number melons fall under the classification of low to high glycemic index foods.
Another species of melon, bitter melon, scientifically called Momordica charantia, is famous for its antidiabetic qualities. One study has tried proving this statement but found that there wasn’t enough evidence, due to the lack of well-designed clinical trials with a sufficient sample size and that the topic needs further research (4).
Important nutritional characteristics for Melon
Check out similar food or compare with current
NEW NUTRITION FACTS LABEL
Serving Size ______________
Melon nutrition infographic
Mineral coverage chart
Mineral chart - relative view
Vitamin coverage chart
Vitamin chart - relative view
Fat type information
Fiber content ratio for Melon
All nutrients for Melon per 100g
|Nutrient||DV%||In TOP % of foods||Value||Comparison|
|Protein||3%||84%||1.11g||2.5 times less than Broccoli|
|Fats||0%||93%||0.1g||333.1 times less than Cheese|
|Carbs||2%||56%||6.58g||4.3 times less than Rice|
|Calories||1%||94%||28kcal||1.7 times less than Orange|
|Sugar||0%||46%||5.69g||1.6 times less than Coca-Cola|
|Fiber||4%||51%||0.9g||2.7 times less than Orange|
|Calcium||1%||74%||11mg||11.4 times less than Milk|
|Iron||4%||83%||0.34mg||7.6 times less than Beef|
|Magnesium||3%||82%||11mg||12.7 times less than Almond|
|Phosphorus||1%||96%||5mg||36.4 times less than Chicken meat|
|Potassium||5%||63%||182mg||1.2 times more than Cucumber|
|Sodium||0%||86%||9mg||54.4 times less than White Bread|
|Zinc||1%||93%||0.07mg||90.1 times less than Beef|
|Copper||7%||75%||0.06mg||2.4 times less than Shiitake|
|Vitamin E||0%||91%||0.05mg||29.2 times less than Kiwifruit|
|Vitamin C||24%||18%||21.8mg||2.4 times less than Lemon|
|Vitamin B1||1%||90%||0.02mg||17.7 times less than Pea|
|Vitamin B2||2%||87%||0.03mg||4.2 times less than Avocado|
|Vitamin B3||1%||86%||0.23mg||41.3 times less than Turkey meat|
|Vitamin B5||2%||90%||0.08mg||13.5 times less than Sunflower seed|
|Vitamin B6||13%||53%||0.16mg||1.4 times more than Oat|
|Folate||2%||68%||8µg||7.6 times less than Brussels sprout|
|Vitamin K||2%||62%||2.5µg||40.6 times less than Broccoli|
|Saturated Fat||0%||90%||0.03g||235.8 times less than Beef|
|Monounsaturated Fat||0%||96%||0g||4899.5 times less than Avocado|
|Polyunsaturated fat||0%||92%||0.04g||1209.6 times less than Walnut|
The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.