scored 86/100
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.
10.3 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
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 86.
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.
High potassium content supports sodium-potassium balance and vascular function; citrulline enhances nitric oxide production, promoting vasodilation and endothelial health
92% water content combined with potassium, magnesium, and sodium creates optimal osmotic conditions for cellular hydration and fluid retention
Beta-carotene and vitamin C act as antioxidants, neutralizing free radicals and supporting immune function; carotenoids accumulate in tissues for sustained protection
High vitamin A (beta-carotene) content protects retinal cells and supports macular health; accumulates in ocular tissues as lutein equivalent
Citrulline converts to arginine via the intestinal-renal axis, increasing systemic nitric oxide levels and improving arterial flexibility and blood flow
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
Fasting-compatible
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
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.
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.
Melon scores 86/100 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.
Not particularly. A 140 g serving provides about 1.1 g of protein (~2% of the 50 g daily value).
Not really. A 140 g serving provides about 1.1 g of fiber (~4% of the 28 g daily value).
In a 140 g serving, melon is highest in Vitamin C (~17% DV), Copper (~13% DV).
Not really. A 140 g serving has about 10.3 g of net carbs (11.4 g total minus 1.1 g fiber).
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
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.
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.
Encyclopedia entries that supply the same signature nutrients melon contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
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.