Contents
The high water content in fruits such as melon and watermelon makes them versatile helpers to keep the body in good shape in the summer.
In addition to the fact that melon helps to stabilize the water balance, it contains vitamins and microelements necessary for the human body. At the same time, the fruit has a sweet taste and a small amount of calories per 100 grams of pulp.
How many calories in 100 grams of melon
Sweet-tasting melon, although it contains quite a lot of carbohydrates, is still considered a low-calorie and even dietary food product.
The number of calories in a melon can vary depending on the variety. The variety “Torpedo” contains 37 calories per 100 grams, while “Agasi” and “Kolkhoz Woman” are less high-calorie – about 28-30 calories. This is only 5% of a person’s daily intake. Do not forget about the ripeness of the melon: the riper it is, the sweeter and more high-calorie.
Much depends on the type of fruit. For example, in dried form or canned, the calorie content of melon can reach 350 kilocalories per 100 grams.
| Average calorie content of fresh pulp | 35 kcal |
| Water | 90,15 g |
Melon seeds are also distinguished by a high content of fats and proteins. 100 grams contains 555 calories. They have the same vitamins as in the melon itself, only in smaller quantities: B9 and B6, C, A and PP (1).
The chemical composition of melon
The chemical composition of fruits largely depends on the soil and climatic conditions of cultivation, the correctness and timeliness of the application of the irrigation regime, collection, organization of the storage regime (2).
Vitamins in 100 g of melon
The main part of the melon is water – about 90%. In addition to it, the fruit contains mono- and disaccharides, trace elements and vitamins. A significant part of the composition is B vitamins, which positively affect the functioning of the nervous system. Most vitamin B5 – 5 milligrams per 100 g of pulp. This is 4,5% of the daily requirement.
In addition to this group, the melon contains vitamin A, C and E (7% of the daily value, 29% of the daily value and 1% of the daily value, respectively). They help with problems with the condition of the skin, hair and nails, stabilize the immune system, and participate in the processes of normalizing the general condition of the body.
| Vitamin | Quantity | Percentage of Daily Value |
| A | 67 μg | 7% |
| B1 | 0,04 mg | 2,8% |
| B2 | 0,04 mg | 2% |
| B6 | 0,07 mg | 4% |
| B9 | 21 μg | 5% |
| E | 0,1 mg | 1% |
| К | 2,5 μg | 2% |
| RR | 0,5 mg | 5% |
| C | 20 mg | 29% |
Minerals in 100 g of melon
Zinc, iron, magnesium, fluorine, copper, cobalt – this is an incomplete list of trace elements that melon is rich in. These and other substances have a positive effect on the functioning of the intestines, normalize the stool. And iron in the composition is necessary for those who are anemic and have a low level of hemoglobin in the blood.
| Mineral | Quantity | Percentage of Daily Value |
| Hardware | 1 mg | 6% |
| Sodium | 32 mg | 2% |
| Phosphorus | 15 mg | 1% |
| Magnesium | 12 mg | 3% |
| potassium | 267 mg | 11% |
| Copper | 0,04 mg | 4% |
| Zinc | 0,18 mg | 4% |
Useful substances are contained not only in the pulp of the melon, but also in its seeds. They also have a diuretic and anti-inflammatory effect, improve the functioning of the cardiovascular system. And in dried form, they are an excellent addition to the main diet.
Nutritional value of melon
100 grams of the product contains 35 kilocalories. This is quite small, but at the same time, the melon is saturated with trace elements. Melon contains pectin, which reduces the amount of cholesterol in the body and improves intestinal motility (3).
The glycemic index is also important. This indicator reflects the effect of food on blood sugar levels. In melon, it averages 65. Sweeter varieties have an index of 70, those with less fructose – 60-62.
BJU table
As in many fruits and berries, the carbohydrate content in the melon is many times higher than the content of proteins and fats. That is why this fruit should be carefully introduced into the diet of people suffering from carbohydrate metabolism disorders, diabetics, and those with diseases of the gastrointestinal tract.
| Element | Quantity | Percentage of Daily Value |
| Proteins | 0,6 g | 0,8% |
| Fats | 0,3 g | 0,5% |
| Carbohydrates | 7,4 g | 3,4% |
Proteins in 100 g of melon
| Proteins | Quantity | Percentage of Daily Value |
| Essential Amino Acids | 0,18 g | 1% |
| Replaceable amino acids | 0,12 g | 3% |
Fats in 100 g of melon
| Fats | Quantity | Percentage of Daily Value |
| Unsaturated fats | 0,005 g | 0,1% |
| Monounsaturated Fat | 0 g | 0% |
| Polyunsaturated fats | 0,08 g | 0,2% |
Carbohydrates in 100 g of melon
| Carbohydrates | Quantity | Percentage of Daily Value |
| Alimentary fiber | 0,9 g | 5% |
| Glucose | 1,54 g | 16% |
| fructose | 1,87 g | 4,7% |
Expert Opinion
Irina Kozlachkova, certified nutritionist, member of the public association “Nutritionists of Our Country”:
– The calorie content of a melon is on average 35 kcal per 100 g. This fruit contains few calories and can be an alternative to sweets. The melon contains dietary fiber that normalizes intestinal motility, it practically does not contain fats and cholesterol.
Melon contains potassium, magnesium, iron, antioxidants, vitamin B6, folic acid, but especially a lot of vitamin C. It protects our immunity and helps fight viral diseases. In 100 g of this fruit, about 20 mg of vitamin C is a third of the daily requirement.
Popular questions and answers
Popular questions are answered by Irina Kozlachkova, a certified nutritionist, a member of the public association “Nutritsiologists of Our Country”.
Can I eat melon while on a diet?
Can you get better from melon?
It will be quite possible to fit a melon into your diet so that it does not create that same calorie surplus.
Can you eat melon at night?
Sources of
- D.T. Ruzmetova, G.U. Abdullayeva. Properties of your seed. Urgench State University. URL: https://cyberleninka.ru/article/n/svoystva-dynnyh-semyan/viewer
- E.B. Medvedkov, A.M. Admaeva, B.E. Erenova, L.K. Baibolova, Yu.G., Pronina. The chemical composition of melon fruits of mid-ripening varieties. Almaty Technological University, Republic of Kazakhstan, Almaty. URL: https://cyberleninka.ru/article/n/himicheskiy-sostav-plodov-dyni-srednespelyh-sortov-kaza hstana/viewer
- T.G. Koleboshina, N.G. Baibakova, E.A. Varivoda, G.S. Egorova. Comparative evaluation of new varieties and hybrid populations of melon. Volgograd State Agrarian University, Volgograd. URL: https://cyberleninka.ru/article/n/sravnitelnaya-otsenka-nov yh-sortov-i-gibridnyh-populyat siy-dyni/viewer