Calories in Melon: Per 100 g, Per Serving & Nutrition Facts
34 kcal per 100 g · Nutri-Score A
Serving (slice, 250 g) — 85 kcal · P/F/C 0.8/0.2/7.5 g
sugar: medium saturated fat: low salt: low fiber: low
Melon is about 90% water, so it's low in calories. Orange-fleshed kinds like cantaloupe add beta-carotene; all melons bring vitamin C and potassium.
How many calories in melon: per 100 g and per serving
| Nutrient | Per 100 g | Serving: slice, 250 g |
|---|---|---|
| Calories | 34 kcal | 85 kcal |
| Protein | 0.8 g | 2 g |
| Fat | 0.2 g | 0.5 g |
| incl. saturated | 0 g | 0 g |
| Carbohydrates | 7.5 g | 19 g |
| incl. sugars | 7.3 g | 18 g |
| Fiber | 0.9 g | 2.3 g |
| Salt | 0 g | 0 g |
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little.
protein 9%fat 5%carbs 86%
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Melon: nutrition highlights
It has 2.3 g of fiber per serving — roughly 9% of the 25 g a day most adults fall short of. It's light: 34 kcal per 100 g, so even a big serving barely moves your daily total.
On the open Nutri-Score algorithm, melon gets an A: one of the better picks in its category. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.
What to watch
- No red flags on the traffic light: sugar, salt and saturated fat per 100 g are all within the low-to-medium range.
How much movement is one serving?
One serving (slice, 250 g) is 85 kcal — roughly 28 min of easy walking or 11 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Healthier swaps for Melon
Swaps are picked the same way the app does it: from the same kind of food, with a serving matched to the same calories (±25%), and only when the swap is clearly better — not “salad instead of pizza”.
- Guava — 140 g, 84 kcal: −5.8 g sugar, +5.3 g fibre.
- Blackberries — 240 g, 86 kcal: −6.5 g sugar, +10 g fibre.
- Blackcurrants — 190 g, 84 kcal: +6.9 g fibre.
- Kumquat — 140 g, 84 kcal: −5.1 g sugar, +6.9 g fibre.
Melon vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Cranberries | 28 | 0.5 / 0.2 / 3.7 |
| Lemon | 29 | 0.9 / 0.1 / 6.5 |
| Watermelon | 30 | 0.6 / 0.2 / 7 |
| Strawberries | 32 | 0.7 / 0.3 / 5.7 |
| Melon | 34 | 0.8 / 0.2 / 7.5 |
| Blackberries | 36 | 1.4 / 0.5 / 5.5 |
| Peaches | 39 | 0.9 / 0.3 / 8.5 |
FAQ
How many calories are in 100 g of melon?
100 g of melon has 34 calories, with 0.8 g protein, 0.2 g fat and 7.5 g carbohydrates (0.9 g fiber).
How many calories are in a serving of melon?
A serving (slice, 250 g) has 85 calories: 2 g protein, 0.5 g fat and 19 g carbs.
What are the macros of melon?
Per 100 g: 0.8 g protein, 7.5 g carbs and 0.2 g fat. By calories that's about 9% protein, 86% carbs and 5% fat.
How long do you have to walk to burn a serving of melon?
About 28 min of easy walking or 11 min of cycling for a 70 kg (154 lb) person — that's the 85 calories in one serving (slice, 250 g).