Melon: calories and nutrition facts
100 g of melon has 34 kcal. 1 cup, cubes (160 g): 54 kcal.
Melon is in the family Fruits. Per 100 g it provides 0.84 g protein, 8.2 g carbohydrates (0.9 g fiber) and 0.19 g fat: about 87% of its calories come from carbohydrates.
What melon provides most
- High in vitamin C: 36.7 mg per 100 g, 41 % of the Daily Value.
- Source of vitamin A: 169 µg per 100 g, 19 % of the Daily Value.
Melon per serving
The serving is 1 cup, cubes, 160 g, from USDA's household measure.
| Nutrient | 100 g | 1 cup, cubes |
|---|---|---|
| Calories | 34 kcal | 54 kcal |
| Protein | 0.84 g | 1.3 g |
| Carbohydrates | 8.2 g | 13.1 g |
| Fiber | 0.9 g | 1.4 g |
| Sugars | 7.9 g | 12.6 g |
| Fat | 0.19 g | 0.3 g |
| Sodium | 16 mg | 25.6 mg |
Melon nutrition facts (per 100 g)
Macronutrients
| Nutrient | Amount | % DV |
|---|---|---|
| Energy | 34 kcal | — |
| Protein | 0.84 g | 2 % |
| Total fat | 0.19 g | 0 % |
| Saturated fat | 0.05 g | 0 % |
| Monounsaturated fat | 0 g | — |
| Polyunsaturated fat | 0.08 g | — |
| Cholesterol | 0 mg | 0 % |
| Carbohydrates | 8.2 g | 3 % |
| Dietary fiber | 0.9 g | 3 % |
| Total sugars | 7.9 g | — |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 169 µg | 19 % |
| Vitamin C | 36.7 mg | 41 % |
| Vitamin D | 0 µg | 0 % |
| Vitamin E | 0.05 mg | 0 % |
| Vitamin K | 2.5 µg | 2 % |
| B1 · Thiamin | 0.04 mg | 3 % |
| B2 · Riboflavin | 0.02 mg | 1 % |
| B3 · Niacin | 0.73 mg | 5 % |
| B6 | 0.07 mg | 4 % |
| B9 · Folate | 21 µg | 5 % |
| B12 | 0 µg | 0 % |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 9 mg | 1 % |
| Iron | 0.21 mg | 1 % |
| Magnesium | 12 mg | 3 % |
| Phosphorus | 15 mg | 1 % |
| Potassium | 267 mg | 6 % |
| Sodium | 16 mg | 1 % |
| Zinc | 0.18 mg | 2 % |
| Selenium | 0.4 µg | 1 % |
Fatty acids & more
| Nutrient | Amount | % DV |
|---|---|---|
| Omega-3 · ALA | 0.05 g | — |
| Omega-3 · EPA | 0 g | — |
| Omega-3 · DHA | 0 g | — |
% DV: FDA Daily Values (2020), 2,000-calorie adult diet; «—» where none is set. Not a personal recommendation.
Compared with other fruits
Of 18 foods in this family on Micela, melon ranks 14th for calories per 100 g. See the full table.
| # | Food | kcal / 100 g | Protein |
|---|---|---|---|
| 1 | 🥑 Avocado | 160 | 2 g |
| 2 | 🍌 Banana | 89 | 1.1 g |
| 3 | 🍇 Grape | 69 | 0.72 g |
| 4 | 🍒 Cherry | 63 | 1.1 g |
| 5 | 🥝 Kiwi | 61 | 1.1 g |
| 6 | 🥭 Mango | 60 | 0.82 g |
| 7 | 🍏 Green apple | 58 | 0.44 g |
| 8 | 🍐 Pear | 57 | 0.36 g |
| 9 | 🫐 Blueberry | 57 | 0.74 g |
| 10 | 🍎 Apple | 52 | 0.26 g |
| 11 | 🍍 Pineapple | 50 | 0.54 g |
| 12 | 🍊 Orange | 47 | 0.94 g |
| 13 | 🍑 Peach | 39 | 0.91 g |
| 14 | 🍈 Melon | 34 | 0.84 g |
| 15 | 🍓 Strawberry | 32 | 0.67 g |
| 16 | 🍉 Watermelon | 30 | 0.61 g |
| 17 | 🍋🟩 Lime | 30 | 0.7 g |
| 18 | 🍋 Lemon | 29 | 1.1 g |
Where it comes from
Central and South Asia, between India and Persia.
Approximate origin, under review.
Frequently asked questions
How many calories does melon have?
100 g of melon has 34 kcal. 1 cup, cubes (160 g) has 54 kcal.
How much protein does melon have?
0.84 g per 100 g; 1.3 g in 1 cup, cubes.
How many carbs does melon have?
8.2 g of carbohydrates per 100 g, of which 0.9 g is fiber and 7.9 g sugars.
What vitamins and minerals does melon have?
The ones it provides most per 100 g, by Daily Value: vitamin C, 41 %; vitamin A, 19 %.
Where does melon come from?
Central and South Asia, between India and Persia. This is an approximate origin, under review.
Source
USDA National Nutrient Database for Standard Reference, Release 28 (2015) · NDB 9181 · Melons, cantaloupe, raw · Melons, cantaloupe, raw
One serving (1 cup, cubes) is about 3% of a 2,000-calorie diet. Work out how many calories you need · How we calculate these numbers