Melon Nutrition Facts

Calories, fat, protein, and carbohydrate values for Melon.


There are 60 calories in Melon.


Nutrition Facts
Serving Size:


cup, balls (177 grams)

Amount Per Serving
Calories from Fat 3
Calories 60

% Daily Value*

Total Fat 0.3 grams

Saturated Fat 0.1 grams

Trans Fat 0 grams
Polyunsaturated Fat 0.1 grams
Monounsaturated Fat 0 grams

Cholesterol 0 milligrams

Sodium 28 milligrams

Potassium 473 milligrams

Total Carbohydrates 14 grams

Dietary Fiber 1.6 grams

Sugars 14 grams
Protein 1.5 grams

Vitamin A


Vitamin C





Percent Daily Values are based on a 2000 calorie diet.

Food / Beverages > Produce > Melons > Honeydews (Fresh)

How long would it take to burn off 60 KCal?
Walking (3mph) 16 minutes
Running (6mph) 6 minutes
Bicycling (10mph) 8 minutes
Values estimated based on person weighing 140 lbs.

Additional Information

The tempting melon: A refreshing and nutritious fruit
Melons are a delicious and refreshing fruit enjoyed by many around the world. With their juicy flesh and natural sweetness, melons offer a range of flavors and textures that make them a popular choice during the summer season. In addition to their delicious flavor, melons also bring numerous health benefits to the table. In this expert article, we will explore the features, benefits, and drawbacks of melons and why they are a fantastic addition to a balanced diet.

Characteristics of melons

Melons come in several varieties, including watermelon, cantaloupe, honeydew, and more. While each type of melon has its own unique characteristics, they share some common traits that make them stand out from other fruits.
1. Hydration powerhouse: Melons are about 90% water, making them an excellent choice for staying hydrated, especially during the hot summer months. Their high water content helps quench thirst and replenish fluids in the body.
2. Low in calories: If you are watching your calorie intake, melons are a great choice. They are generally low in calories, with an average serving of cantaloupe containing about 60 calories. This makes them a guilt-free addition to your meals or snacks.
3. Rich in vitamins and minerals: Melons are packed with essential vitamins and minerals that contribute to overall health. They are particularly rich in vitamin A and vitamin C, which play an important role in supporting immune function, promoting healthy skin, and protecting against oxidative stress. In addition, melons provide potassium, an electrolyte that helps maintain proper fluid balance and supports heart health.
4. Fiber: Melons contain fiber, which aids in digestion and promotes a healthy digestive system. Fiber also helps regulate blood sugar levels, promote satiety, and support weight management.

Melon Benefits

Incorporating melons into your diet can provide a number of benefits that contribute to your overall well-being. Here are some key benefits of eating melons:
1. Hydration support: As mentioned above, melons are an excellent source of hydration due to their high water content. Staying well hydrated is essential for maintaining bodily functions, supporting optimal organ function, and promoting healthy skin.
2. Antioxidant protection: Melons, especially those rich in vitamin C, act as powerful antioxidants in the body. Antioxidants help neutralize harmful free radicals, which are unstable molecules that can cause cellular damage and contribute to chronic diseases.
3. Eye health: The high vitamin A content in cantaloupe is beneficial for eye health. Vitamin A plays a critical role in maintaining good vision, promoting healthy retinas, and reducing the risk of age-related macular degeneration.
4. Weight management: Low in calories and high in water, melons can be a valuable ally in weight management. They provide a feeling of fullness and satisfaction without adding excessive calories, making them a smart choice for those trying to lose or maintain weight.

Disadvantages of melons

While melons offer many benefits, it is important to be aware of some potential drawbacks:
1. High sugar content: Some melons, such as watermelon, have a relatively high sugar content compared to other fruits. While these sugars are naturally occurring, individuals with diabetes or those on a low-sugar diet should consume melons in moderation and be mindful of their overall carbohydrate intake.
2. Allergies and Sensitivities: Although rare, some people may be allergic or sensitive to cantaloupe. Symptoms may range from mild itching or swelling of the mouth to more severe reactions. If you experience any adverse reactions after eating melons, it is advisable to consult a healthcare professional.


Melons are a tasty and nutritious addition to any diet. High in water, low in calories, and rich in vitamins and minerals, they offer a number of health benefits. From promoting hydration and supporting eye health to providing antioxidant protection and helping with weight management, melons are a versatile fruit that can be enjoyed in many ways. However, it’s important to be aware of sugar content and potential allergies or sensitivities. So the next time you’re looking for a refreshing and healthy treat, reach for a juicy melon and enjoy both the taste and the health benefits.

Questions and Answers

Are melons a good choice for hydration?
Yes, melons are an excellent choice for hydration due to their high water content. They can help replenish fluids in the body and keep you hydrated, especially during hot weather or physical activity.
Can melons help with weight management?
Yes, melons can be beneficial for weight management. They are low in calories and high in water and fiber, which can contribute to a feeling of fullness and help control appetite. Incorporating melons into a balanced diet can support weight loss or maintenance goals.
Are melons suitable for individuals with diabetes?
While melons are generally considered a healthy fruit choice, some varieties, such as watermelon, have a higher sugar content compared to other fruits. Individuals with diabetes should consume melons in moderation and be mindful of their overall carbohydrate intake. It is advisable to consult with a healthcare professional or a registered dietitian for personalized guidance.
Can melons benefit eye health?
Yes, melons can contribute to good eye health. They are rich in vitamin A, which is essential for maintaining healthy vision and supporting the health of the retinas. Regular consumption of melons can help reduce the risk of age-related macular degeneration and other eye-related conditions.
Are there any known allergies or sensitivities associated with melons?
While allergies to melons are relatively rare, some individuals may have allergic reactions or sensitivities to melons. Symptoms can vary from mild oral itching or swelling to more severe reactions. If you experience any adverse reactions after consuming melons, it is recommended to seek medical advice and consult with an allergist or healthcare professional.