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Melon nutrition, glycemic index, calories, and serving size

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

Melon Glycemic index (GI)

62

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).

Sources.

  1. https://care.diabetesjournals.org/content/diacare/suppl/2008/09/18/dc08-1239.DC1/TableA1_1.pdf
  2. https://academic.oup.com/ajcn/article/93/5/984/4597984
  3. http://pejouhesh.sbmu.ac.ir/browse.php?a_id=2226&sid=1&slc_lang=en
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4027280/
Article author photo Victoria Mazmanyan
Profession: Yerevan State Medical University
Last updated: December 04, 2020

Important nutritional characteristics for Melon

Melon
62 (medium)
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)
Calories
28
82% Vitamin C
54% Sugar
49% Fiber
47% Vitamin B6
46% Lutein + zeaxanthin
Explanation: The given food contains more Vitamin C than 82% of foods. Note that this food itself is richer in Vitamin C than it is in any other nutrient. Similarly, it is relatively rich in Sugar, Fiber, Vitamin B6, and Lutein + zeaxanthin.

Check out similar food or compare with current

Macronutrients chart

2% 7% 92%
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

NEW NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 28
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
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
ok
details
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
ok
details
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
details
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 Sodium
ok
details
Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
details
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

Melon nutrition infographic
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Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 4% 13% 8% 3% 17% 2% 2% 20% 5% 3% 5%
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 Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 73% 4% 8% 5% 6% 38% 6% 0% 7%
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 D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%
Vitamin A
0 IU
TOP 100%

Fat type information

0.025% 0.002% 0.039%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.039 g

Fiber content ratio for Melon

5.69% 0.9%
Sugar: 5.69 g
Fiber: 0.9 g
Other: -0.01 g

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 D 0% 100% 0µg N/A
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 B12 0% 100% 0µg N/A
Vitamin K 2% 62% 2.5µg 40.6 times less than Broccoli
Cholesterol 0% 100% 0mg N/A
Trans Fat 0% 100% 0g N/A
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

References

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.

  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.
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