Melon
Melon is a low-calorie, water-rich fruit (92% water) providing excellent hydration, vitamin A, potassium, and bioactive compounds that support cardiovascular and metabolic health.
Nutrition · per ~140 g serving · ≈ 1 medium piece
- Vitamin C15.3 mg17% DV
- Vitamin B60.12 mg7% DV
- Vitamin A324.8 iu6% DV
- Niacin0.97 mg6% DV
- Thiamin0.07 mg6% DV
- Folate19.6 mcg5% DV
- Vitamin K3.8 mcg3% DV
- Riboflavin0.04 mg3% DV
- Copper0.12 mg13% DV
- Zinc0.62 mg6% DV
- Potassium219.8 mg5% DV
- Magnesium18.2 mg4% DV
- Selenium2.4 mcg4% DV
- Iron0.53 mg3% DV
- Manganese0.06 mg3% DV
- Phosphorus23.8 mg2% DV
- Sodium42.0 mg2% DV
- Calcium12.6 mg<1% DV
- Lutein & Zeaxanthin~8.4 mg
- Beta-carotene~7.0 mg
- Carotenoids~8.4 mg
Score · 82/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Vitamin C12% DV
- Copper9% DV
- Vitamin B65% DV
- Niacin4% DV
- Thiamin4% DV
Overview
Melons, including cantaloupe, honeydew, and other varieties, originated in Persia and Central Asia and have been cultivated for millennia. Their exceptional water content combined with electrolytes makes them uniquely effective for hydration and cellular function. Melons are rich in beta-carotene (vitamin A precursor), which supports vision, immune function, and antioxidant defense. The potassium content (157mg per 100g) aids blood pressure regulation and cardiovascular health—critical for longevity. Melons also contain citrulline, an amino acid that converts to arginine and supports endothelial function and vasodilation. The low caloric density (34 kcal per 100g) with moderate carbohydrate content makes melons ideal for weight management. Cantaloupe specifically offers higher carotenoid concentrations, while honeydew provides additional polyphenols. The fiber content, though modest, contributes to digestive health. Melons' natural sweetness satisfies cravings while providing micronutrients that support longevity pathways including cardiovascular protection, oxidative stress reduction, and metabolic efficiency.
Health Benefits (5)
- Improved cardiovascular function and blood pressure regulationmoderateHigh potassium content supports sodium-potassium balance and vascular function; citrulline enhances nitric oxide production, promoting vasodilation and endothelial health
- Enhanced hydration and electrolyte balancestrong92% water content combined with potassium, magnesium, and sodium creates optimal osmotic conditions for cellular hydration and fluid retention
- Reduced oxidative stress and inflammationmoderateBeta-carotene and vitamin C act as antioxidants, neutralizing free radicals and supporting immune function; carotenoids accumulate in tissues for sustained protection
- Support for vision health and eye protectionmoderateHigh vitamin A (beta-carotene) content protects retinal cells and supports macular health; accumulates in ocular tissues as lutein equivalent
- Improved vascular endothelial functionmoderateCitrulline converts to arginine via the intestinal-renal axis, increasing systemic nitric oxide levels and improving arterial flexibility and blood flow
Food Pairings
- ·Pair with lime or lemon juice because citric acid enhances beta-carotene bioavailability and adds antimicrobial compounds
- ·Combine with cottage cheese or Greek yogurt because protein slows gastric emptying and stabilizes blood sugar response, preventing energy crashes
- ·Eat with black pepper or turmeric because piperine and curcumin enhance carotenoid absorption by 2-3 fold through increased intestinal permeability
- ·Pair with prosciutto or cured meats because the umami compounds enhance flavor perception while salt in meats amplifies the natural electrolyte profile
Practical Tips
- ·Select melons with a creamy yellow or tan underside and aromatic fragrance at the stem end; these indicate peak ripeness and maximum carotenoid concentration
- ·Store whole melons at room temperature to preserve carotenoid density; refrigerate only after cutting to prevent nutrient degradation from cold exposure
- ·Consume melon with skin-on portions when possible (near the rind) as carotenoid concentration increases toward outer layers
- ·Eat melons as a standalone snack or between meals rather than at the end of large meals to optimize hydration benefits and reduce digestive competition
Optimal Timing
Midday consumption provides hydration boost during peak metabolism, and the natural sugars support afternoon energy without sleep disruption; citrulline peaks in circulation 60-90 minutes post-consumption
- · late evening (high water content may disrupt sleep quality in sensitive individuals)
- · immediately before intense exercise (water volume may cause gastrointestinal discomfort)
Melons can be consumed during fasting windows due to low protein and fat; the natural sugars and electrolytes support hydration during extended fasts without significant insulin response
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other fruits
Per 100 g of the default form. Bars show how much higher or lower melon is than the average across 95 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about melon
What is melon?
Melon is classified as a fruit. Melon is a low-calorie, water-rich fruit (92% water) providing excellent hydration, vitamin A, potassium, and bioactive compounds that support cardiovascular and metabolic health.
Is melon healthy?
Melon scores 82/100 in Formulate, making it a great choice. Its strongest contributions come from Vitamin C, Copper, Vitamin B6. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is melon high in protein?
Not particularly. A 140 g serving provides about 1.1 g of protein (~2% of the 50 g daily value).
Is melon high in fiber?
Not really. A 140 g serving provides about 1.1 g of fiber (~4% of the 28 g daily value).
What vitamins and minerals are in melon?
In a 140 g serving, melon is highest in Vitamin C (~17% DV), Copper (~13% DV).
Is melon keto-friendly?
Not really. A 140 g serving has about 10.3 g of net carbs (11.4 g total minus 1.1 g fiber).
When is the best time to eat melon?
Best in the midday. Midday consumption provides hydration boost during peak metabolism, and the natural sugars support afternoon energy without sleep disruption; citrulline peaks in circulation 60-90 minutes post-consumption
How much melon should I eat?
A typical serving is around 140 g (~48 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 melon alongside several other fruit sources.
What pairs well with melon?
Melon pairs nicely with: Pair with lime or lemon juice because citric acid enhances beta-carotene bioavailability and adds antimicrobial compounds; Combine with cottage cheese or Greek yogurt because protein slows gastric emptying and stabilizes blood sugar response, preventing energy crashes; Eat with black pepper or turmeric because piperine and curcumin enhance carotenoid absorption by 2-3 fold through increased intestinal permeability; Pair with prosciutto or cured meats because the umami compounds enhance flavor perception while salt in meats amplifies the natural electrolyte profile.
Supplements that mirror Melon's nutrient profile
Encyclopedia entries that supply the same signature nutrients melon contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Melon
These are the nutrients meloncontributes 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.