scored 76/100
Horned melon (kiwano) is a low-calorie, water-rich fruit with a mild cucumber-like flavor and distinctive spiky exterior. It provides modest amounts of potassium and magnesium with minimal fiber, making it useful for hydration-focused dietary patterns.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 76.
Native to Africa, horned melon has gained popularity as a novelty fruit in Western markets. With 88% water content and only 44 calories per 100g, it serves primarily as a hydrating, low-calorie food option rather than a nutrient-dense staple. The fruit's potassium content (123mg per 100g) supports cardiovascular function and fluid balance, while magnesium (40mg per 100g) contributes to muscle relaxation and metabolic processes. Though fiber content is negligible, horned melon's high water volume with minimal sugars (7.56g carbs) makes it valuable for those managing blood glucose levels or practicing caloric restriction for longevity. Its iron content (1.13mg per 100g) is notable for a fruit and may support oxygen transport, particularly when consumed with vitamin C-rich foods. The fruit's unique nutrient profile makes it useful as a hydration aid during warm months or post-exercise recovery, though it should complement rather than replace more nutrient-dense fruits in a longevity-focused diet. Its low caloric density aligns with research supporting increased consumption of low-energy-density foods for sustained weight management.
High water content (88%) combined with 123mg potassium per 100g supports cellular hydration and blood pressure regulation without excess sodium
Potassium acts as a vasodilator, counteracting sodium's effects and reducing arterial stiffness; magnesium supports endothelial function and heart rhythm stability
Despite 7.56g carbs per 100g, the high water-to-carb ratio results in low glycemic load, minimizing blood glucose spikes and supporting insulin sensitivity
Modest iron content (1.13mg per 100g) combined with small amounts of vitamin C aids non-heme iron absorption when paired with iron-rich foods
Horned melon's low calorie and sugar content make it suitable throughout the day; particularly valuable post-workout for hydration or as a mid-afternoon low-calorie snack to maintain satiety without spiking blood glucose
Fasting-compatible
Can be consumed during fasting windows due to negligible caloric and carbohydrate density, though post-workout timing provides practical hydration benefits
Per 100 g of the default form. Bars show how much higher or lower horned melon (kiwano) is than the average across 95 peer foods in this category. Green means a favorable direction; amber means the opposite.
Horned Melon (Kiwano) is classified as a fruit. Horned melon (kiwano) is a low-calorie, water-rich fruit with a mild cucumber-like flavor and distinctive spiky exterior.
Horned Melon (Kiwano) scores 76/100 in Formulate, making it a solid choice. Its strongest contributions come from Vitamin B6, Magnesium, Iron. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 140 g serving provides about 2.5 g of protein (~5% of the 50 g daily value).
Not really. A 140 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
In a 140 g serving, horned melon (kiwano) is highest in Vitamin B6 (~15% DV), Magnesium (~13% DV).
Not really. A 140 g serving has about 10.6 g of net carbs (10.6 g total minus 0 g fiber).
Best any time of day. Horned melon's low calorie and sugar content make it suitable throughout the day; particularly valuable post-workout for hydration or as a mid-afternoon low-calorie snack to maintain satiety without spiking blood glucose
A typical serving is around 140 g (~62 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating horned melon (kiwano) alongside several other fruit sources.
Horned Melon (Kiwano) pairs nicely with: Pair with spinach or kale because both provide vitamin C and folate that enhance non-heme iron absorption from horned melon's iron content; Combine with citrus fruits (lemon, lime) because the vitamin C boosts iron bioavailability and adds tartness that complements the melon's subtle flavor; Mix with legumes in salads because horned melon's high water and potassium support mineral balance when consuming protein-rich plant foods; Serve with seeds (pumpkin or sunflower) because fat-soluble nutrient absorption is enhanced and adds missing fiber and healthy fats.
Encyclopedia entries that supply the same signature nutrients horned melon (kiwano) contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients horned melon (kiwano)contributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.