Fruits / Tropical Fruits
Melon
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 68% |
| Calories | 23kcal / 2530kcal (0.91%) low |
Macronutrients
Protein | 0.5 g/ 71g (0.7%) | ||||||
Total Fat | 0.3 g/ 42g (0.71%) low | ||||||
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Total Carbs | 4.8 g/ 348g (1%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.03 mg/ 1mg (2%) |
Vit B2 | 0.02 mg/ 1mg (1%) |
Vit B3 | 0.6 mg NE/ 16mg NE (3%) |
Vit C | 28 mg/ 70mg (40%) high |
Minerals
Calcium | 21 mg/ 750mg (2%) |
Phosphorus | 20 mg/ 700mg (2%) |
Iron | 0.5 mg/ 12mg (4%) |
Sodium | 11 mg/ 1500mg (0.73%) very low |
What is this food?
Melon (like watermelon or cantaloupe). It’s a watery, sweet fruit commonly eaten as a snack or dessert.
Why it matters to health
Melon is low in calories and has dietary fiber (0.6 g per 100 g) to help keep your digestion moving and support fuller meals. It also has natural sugars (4 g), so it’s a good option when you want something sweet without heavy calories. The sodium is very low (11 mg), which is helpful for everyday heart-friendly eating. Since it has a small amount of fat (0.3 g) and no cholesterol, it fits well into a balanced plate.
Healthier tips
- Pair melon with protein or healthy fats for better staying power—e.g., add a handful of nuts, or have it with plain yogurt.
- For snacks, aim for about 1–2 cups depending on your hunger (roughly 150–250 g), especially if you already had rice or bread in your meals.
- Choose fresh melon over sweetened drinks or syrupy fruit mixes to keep added sugar lower.
- If you’re watching blood sugar, enjoy melon but keep portions consistent across the day (don’t replace whole meals with fruit alone).
Common Filipino dishes
Fresh fruit salad, watermelon with bagoong (salted-sweet pairing), fruit cups with yogurt, melon juice (unsweetened), ginataang melon (with coconut milk)
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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