Mel

Fruit

Item Rating: 68/100

1 serving (100 grams) contains 60 calories, 0.5 grams of protein, 0.2 grams of fat, and 15.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		142.9
% Daily Value*
Total Fat		0.5 g	0%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		23.8 mg	1%
Total Carbohydrates		35.7 g	12%
	Dietary Fiber	2.4 g	8%
	Sugars	33.3 g
protein		1.2 g	2%
Vitamin D		0 mcg	0%
Calcium		23.8 mg	1%
Iron		0.7 mg	3%
Potassium		642.9 mg	13%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 4 cal (3.0%)

Protein: 4 cal (3.2%)

Carbs: 142 cal (93.9%)

About Mel

Mel, commonly referred to as cantaloupe or rockmelon, is a nutrient-rich fruit originating from South Asia and Africa, now widely enjoyed across various cuisines for its sweet, juicy flavor. Its vibrant orange flesh is packed with vitamins and minerals, making it an excellent addition to a balanced diet. A 100g serving provides around 60 calories, primarily sourced from natural carbohydrates. Mel contributes essential nutrients like vitamin C, fiber, and a small amount of calcium and iron, all supporting overall health. With negligible fat and low protein content, it is ideal for hydrating snacks or light desserts. Frequently consumed fresh, it is also diced into fruit salads or blended into smoothies for its refreshing taste and high hydration profile, courtesy of its water-rich content.

Health Benefits

• Boosts immunity due to a high content of vitamin C (36 mg per 100g), which supports white blood cell function.
• Promotes digestion with dietary fiber (1g per 100g) aiding gut health and preventing constipation.
• Supports skin health as vitamin C is vital for collagen synthesis, maintaining skin elasticity.

Dietary Considerations

Allergens: None known

Suitable for: Vegetarian, vegan, gluten-free diets

Not suitable for: Low-carb diets, diabetic diets (excessive consumption)

Selection and Storage

Store whole melons at room temperature until ripe; refrigerate after cutting and consume within 2-3 days for optimal freshness.

Common Questions About Mel Nutrition

Is melon high in protein?

Melon is not a significant source of protein, containing only about 0.5 grams of protein per 100 grams. It is primarily composed of water and carbohydrates, making it a hydrating and low-calorie fruit option.

Can I eat melon on a keto diet?

Melon is not ideal for a strict keto diet as it contains 15 grams of carbohydrates and 14 grams of sugar per 100 grams. While it is low in calories, the natural sugars and carbs may exceed daily limits for those on a ketogenic diet.

What are the health benefits of eating melon?

Melons are a nutritious fruit rich in vitamins like vitamin C, which supports immune health, and they are low in calories at just 60 calories per 100 grams. They are also hydrating due to their high water content, making them a great choice for maintaining hydration and aiding digestion.

How much melon should I eat per serving?

A typical serving size of melon is about 1 cup, roughly equivalent to 150 grams. This portion provides around 90 calories, 0.75 grams of protein, and 22.5 grams of carbohydrates. Moderation is key to balancing its natural sugars with your overall dietary goals.

How does melon compare to other fruits like watermelon?

Compared to watermelon, melon generally has a slightly higher calorie and sugar content per 100 grams, but both are similar in their hydrating properties and low-fat levels. Watermelon has slightly more water content (around 92%) than most melons, making it even more hydrating.

Data Sources & Scientific References