Calorie Chart / Fruits / Melon
How Many Calories Are in Melon?
Calculation of the nutritional value & Recommended Dietary Intake of melon
For g and a calorie requirement of kcal
| Calories 54 kcal | Proteins 1.1 g | Lipids 0.2 g | Carbohydrates 12 g |
| 3% | 1% | 0% | 4% |
Health benefits of melon
Melon - 100g
Calories 36 kcal
Proteins 0.7 g
Lipids 0.1 g
Carbohydrates 8 g
At only 36 kcal per 100 g, melon is categorized as a low-calorie fruit. Those watching their daily calorie intake can enjoy a generous portion without significantly increasing their total calories, making melon an ally in both weight-loss and weight-maintenance programs.
Despite its light calorie load, melon delivers interesting nutrients: about 25 mg of vitamin C per 100 g for immune support, beta-carotene (pro-vitamin A) for skin and eye health, and nearly 300 mg of potassium that contributes to normal blood-pressure regulation. Its water content exceeds 90%, favoring hydration during hot weather or after sport. Melon also contains lutein and zeaxanthin, antioxidants studied for their role in eye protection, and a small amount of the amino acid L-citrulline, which is suggested to ease post-exercise muscle recovery.
Cultivated since ancient Egypt and prized by the Romans, melon spread through the Mediterranean before conquering French tables in the 15th century. Its refreshing sweetness coupled with low calories has kept it popular ever since.
Tips for incorporating melon into a balanced diet
To keep total calories in check while enhancing flavor, serve thin wedges of melon with a slice of cured ham; the savory-sweet contrast satisfies quickly without piling on calories.
For a balanced lunch bowl, combine diced melon, cherry tomatoes, chopped cucumber, crumbled feta, and a handful of cooked quinoa. You get fiber, protein, and still a moderate calorie count.
Morning smoothie idea: blend melon with plain yogurt and half a banana. Compared with many commercial smoothies that are high in calories, this version provides fewer calories yet a satisfying texture.
If you crave dessert, a chilled melon soup flavored with mint is naturally low in calories and far lighter than options such as ice cream. Freeze leftovers in ice-pop molds for a refreshing snack that lets you monitor calories even on the go.
Frequently Asked Questions
- How many calories are in melon?
- There are 36 kcal per 100 g.
- Is melon considered low-calorie or high-calorie?
- With fewer than 40 kcal per 100 g, melon is definitely a low-calorie fruit.
- How do melon calories compare with watermelon calories?
- Both fruits are light; watermelon averages about 30 kcal per 100 g, while melon provides 36 kcal, so the difference in calories is minimal.
- Does cooking melon (grilling, roasting) change its calories?
- The calorie content of the flesh itself remains the same, but added sugar, oil, or syrup can raise total calories markedly. Grill plain slices to keep calories low.
- Is melon a good snack for athletes counting their calories?
- Yes. The combination of hydration, potassium, and low calories makes melon ideal after training; pair it with a protein source such as chicken breast if you need muscle recovery.
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Information provided by Calorie Menu may contain inaccuracies or errors. It cannot, under any circumstances, substitute medical advice or medication.
