Sweet melon

Fruit

Item Rating: 80/100

1 serving (160 grams) contains 54 calories, 1.3 grams of protein, 0.3 grams of fat, and 13.1 grams of carbohydrates.

Nutrition Information

1 cup (238.8g)

Calories		81.2
% Daily Value*
Total Fat		0.5 g	0%
	Saturated Fat	0.2 g	1%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		38.2 mg	1%
Total Carbohydrates		19.6 g	7%
	Dietary Fiber	2.1 g	7%
	Sugars	18.9 g
protein		1.9 g	3%
Vitamin D		0 mcg	0%
Calcium		21.5 mg	1%
Iron		0.5 mg	2%
Potassium		637.6 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 carbs

Source of Calories

Fat: 4 cal (5.0%)

Protein: 7 cal (8.4%)

Carbs: 78 cal (86.6%)

About Sweet melon

Sweet melon, a member of the Cucurbitaceae family, is a popular summer fruit with origins tracing back to Africa and Southwest Asia, and now widely cultivated globally. Known for its juicy, sweet flesh, it is commonly enjoyed fresh as part of fruit salads, smoothies, or desserts, especially in Mediterranean and Middle Eastern cuisines. Sweet melon is low in calories and rich in water, making it highly hydrating. It contains essential nutrients such as Vitamin C, potassium, and dietary fiber, while also providing small amounts of folate. With its high water content and natural sweetness, sweet melon serves as a healthy snack option for those seeking refreshment or managing calorie intake.

Health Benefits

• Boosts immunity due to its high Vitamin C content (36% of the daily value per cup).
• Promotes hydration thanks to its composition of about 90% water.
• Supports heart health with potassium, which aids in maintaining healthy blood pressure levels.
• Aids digestion through dietary fiber, contributing to regular bowel movements and gut health.
• Provides antioxidant benefits with beta-carotene, supporting skin and eye health.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, low-calorie

Not suitable for: Ketogenic

Selection and Storage

Store whole sweet melons at room temperature until ripe, and refrigerate cut segments in an airtight container for up to 3 days.

Common Questions About Sweet melon Nutrition

Is sweet melon high in protein?

Sweet melon, such as cantaloupe or honeydew, is not high in protein. A 1-cup serving (about 156 grams) contains just 1 gram of protein, making it more of a carbohydrate-rich fruit than a protein source.

Can I eat sweet melon on a low-carb or keto diet?

Sweet melon is moderately high in carbohydrates, with about 14 grams of carbs per cup (156 grams). While it can fit into a low-carb diet in small portions, it is generally not suitable for a strict keto diet due to its natural sugar content.

What are the health benefits of sweet melon?

Sweet melon is an excellent source of vitamins A and C, which support immune health and skin health, respectively. It’s also hydrating, as it is made up of about 90% water, and provides a modest amount of potassium for healthy blood pressure levels.

How much sweet melon should I eat in one serving?

A standard serving size of sweet melon is about 1 cup (156 grams), which contains approximately 60 calories. This portion size is a good balance for most people and helps limit excess natural sugars while still providing ample nutrition.

How does sweet melon compare to watermelon in nutrition?

Sweet melon, like cantaloupe, provides more vitamin A than watermelon, with about 25% of the daily value per cup compared to less than 1% in watermelon. However, watermelon is slightly lower in calories (46 vs. 60 per cup) and higher in lycopene, an antioxidant. Both are hydrating and low-fat options.

Data Sources & Scientific References