metaboliq
Muskmelon nutrition, per serving and per 100 g
| Nutrient | Per serving | Per 100 g |
|---|---|---|
| Energy | 42 kcal | 28 kcal |
| Protein | 0.8 g | 0.5 g |
| Carbohydrate (available) | 8.1 g | 5.4 g |
| Dietary fibre | 2.2 g | 1.5 g |
| Fat | 0.4 g | 0.3 g |
Serving: 1 cup cubes, about 150 g. IFCT 2017 food code E046, "Musk melon, yellow flesh (Cucumis melon)", the mean of 6 regions sampled. IFCT does not report glycaemic index, so this page prints none.
The verdict on muskmelon
Whole fruit
One counted fruit in place of a sweet or a packet snack.
- 1.9 g of protein for every 100 kcal.
- One serving gives 0.8 g of the roughly 58 g of protein a day ICMR-NIN's RDA sets for a 70 kg adult.
- 2.2 g of fibre in a serving.
How muskmelon fits a plan that loses fat and keeps muscle
IFCT 2017 lists yellow muskmelon at 28 kcal per 100 g, among the lowest of any fruit. Low calories per bite means a large, satisfying portion, which is what makes a calorie deficit feel easy rather than hungry.
Use muskmelon as an evening snack or a summer dessert. On its own it carries little protein, so on a muscle-keeping plan it sits best beside a katori of curd or after a protein-rich meal.
Muskmelon in an Indian kitchen
A ripe kharbuja smells sweet at the stem end and gives slightly when pressed. Wash the outside before cutting, since the knife carries anything on the rind into the fruit. A cup of cubes on its own, or with a spoon of curd and mint, is a cooling summer snack. Muskmelon seeds, dried and peeled, are used in Indian sweets and thandai. Muskmelon milkshake with sugar is a dessert drink.
Pair it, or swap it
Muskmelon with curd and a few mint leaves, or cubes in a fruit chaat with roasted chana, add protein to a light snack.
Worth knowing
Muskmelon milkshakes add sugar and milk. Cut melon spoils quickly in heat; keep it chilled and eat it the same day.
Muskmelon against similar foods
| Food | Energy | Protein | Fibre |
|---|---|---|---|
| Muskmelon | 28 kcal | 0.5 g | 1.5 g |
| Muskmelon, orange flesh | 23 kcal | 0.4 g | 1.5 g |
| Watermelon | 20 kcal | 0.6 g | 0.7 g |
| Papaya | 24 kcal | 0.4 g | 2.8 g |