Melon: Calories and Nutrition Analyse



How many calories in melon?

Melon - calories, kcal

Nutrition Facts

Melon
Serving size:
medium size melon (900 g)  change
medium size melon (900 g) (900g)slice (25g)cup (160g)half cup (80g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories
306

% Daily Value

Total Fat 1.71g
2%

Saturated Fat 0g
0%

Cholesterol 0mg
0%

Sodium 9mg
0%

Total Carbohydrates 77.4g
28%

Dietary Fiber 8.1g
29%

Protein 7.56g
15%

Vitaminium C 330.3mg
367%

Calcium 81mg
6%

Iron 1.89mg
11%

Potassium 2403mg
51%

Glycemic Index: 60

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Source of calories in melon
87% CARBS
9% PROTEIN
4% FAT

100g of melons contain about 34 calories (kcal).
Calories per: ounce | one melon | slice | cup | half cup

To show you what does it mean, a medium size melon (900 g) contain about 306 calories.

This is about 15% of the daily caloric intake for an average adult with medium weight and activity level (assuming a 2000 kcal daily intake).

Scroll down for details and nutrition tables.

To visualize how much 306 kcal actually is, keep in mind that the calorie content of melon is similar to that of, for example:

  • 5.5 apples
  • 3.5 glasses of Coca Cola (220 ml glass)
  • 3 slices of cheese
  • 2.5 slices of bread
  • 2.5 glasses of milk
  • 16 cubes of sugar

Take a quick look at the tables below for detailed information about melon nutrition.

medium size melon (900 g) has 306 kcal. For burning these calories you have to:
Bike44 min.Bike
Horse ride56 min.Horse ride
Play tennis30 min.Tennis
Run31 min.Run
Swim36 min.Swim
Calories in Melon Compared with Others in Fruits Category

100g of Melon

Nutrition

  • Calories34
  • Carbs Total8.6 g
  • Dietary fiber0.9 g
  • Fat0.19 g
  • Saturated fat0 g
  • Protein0.84 g

Vitamins

  • Vit A3382 IU
  • Vit B1 (Thiamine)0.017 mg
  • Vit B2 (riboflavin)0.026 mg
  • Vit B3 (Niacin)0.734 mg
  • Vit B50.105 mg
  • Vit B60.072 mg
  • Vit B9 (Folic acid)21 mcg
  • Vit C36.7 mg
  • Vit E0.05 mg
  • Vit K2.5 mg

Minerals

  • Potassium267 mg
  • Magnessium12 mg
  • Calcium9 mg
  • Sodium1 mg
  • Iron0.21 mg
  • Zink0.18 mg
  • Beta karoten2020 mg
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When it comes to refreshing and nutritious fruits, melons are often a top choice for those looking to enjoy a sweet treat without compromising on health. Packed with vitamins, minerals, and hydration, melons offer a plethora of nutritional benefits that cater to a wide array of dietary needs. Let's dive into the juicy details of melon calories, melon nutrition, including the protein in melon, fat in melon, and carbs in melon, to understand why this fruit is a must-have in your diet.

Calories and Macronutrients

One of the most appealing aspects of melon is its low calorie content. With only 34 calories per 100 grams, it's an excellent choice for anyone looking to manage their weight without feeling deprived. But don't let the low calorie count fool you; melons are rich in essential nutrients that fuel your body.

The carbs in melon amount to about 8.6 grams per 100 grams, providing a quick source of energy. Of these carbohydrates, 0.9 grams come from dietary fiber, which aids in digestion and promotes a feeling of fullness, helping to curb overeating.

When it comes to fat in melon, there's virtually none to speak of, with a mere 0.19 grams per 100 grams, making it an ideal choice for low-fat diets. Additionally, melons contain no saturated fats, further emphasizing their role in a heart-healthy diet.

Although not a high-protein food, melons do offer a modest 0.84 grams of protein per 100 grams. While it won't meet all your protein needs, it's a nice bonus on top of the other nutritional benefits.

Vitamins and Minerals Galore

Melons are a powerhouse of vitamins and minerals. They are an excellent source of vitamin A, with 3382 IU per 100 grams, essential for eye health and immune function. The vitamin C content is also noteworthy at 36.7 mg, which is more than half of the daily recommended intake, supporting skin health and antioxidant protection.

Other notable vitamins include vitamin B3 (niacin), vitamin B6, and vitamin B9 (folate), contributing to energy metabolism, brain function, and cell growth, respectively. Minerals such as potassium, magnesium, and calcium are present in melons, aiding in muscle function, bone health, and cardiovascular health.

The Role of Melon in a Healthy Diet

With its high water content, low calorie count, and rich nutrient profile, melon is a fantastic addition to a healthy diet. Whether you're looking to lose weight, maintain a balanced diet, or simply enjoy a delicious and nutritious snack, melon fits the bill. Its natural sweetness can satisfy sugar cravings without the guilt, making it a healthier alternative to processed snacks and desserts.

Moreover, the glycemic index (GI) of melon is 60, which is considered moderate. This means that while melons can raise blood sugar levels, they do so more gradually compared to high-GI foods. It's something to keep in mind for those monitoring their blood sugar levels, though the fiber content does help mitigate rapid spikes.

In conclusion, melons are not only a delightful treat but also a nutrient-dense fruit that can support various aspects of health. From providing essential vitamins and minerals to aiding in weight management and hydration, melons are a versatile and beneficial addition to any diet. So next time you're looking for a nutritious snack, consider reaching for a slice of melon.

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How many calories are there in 1, 2, 3, or 5 servings of melons?

  • Medium size melon (900 g)306 kcal
  • Slice of melon (25g)9 kcal
  • Cup of melon (160g)54 kcal
  • Half cup of melon (80g)27 kcal
  • Ounce (oz) of melons10 kcal
  • Half of medium size servings of melon153 kcal
  • Small size serving of melon (720g)244.8 kcal
  • Big size melon (1170g)397.8 kcal
  • Two medium size servings of melons612 kcal
  • Three medium size servings of melons918 kcal
  • Four medium size servings of melons1224 kcal
  • Five medium size servings of melons1530 kcal
Melon - caloies, wieght
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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