Melons Nutrition Facts


100 grams of Melons contain 8.16 grams of carbohydrates, 0.9 grams of fiber, 0.84 grams of protein, 16 milligrams of sodium, and 90.15 grams of water

100 grams of Melons contain 34 calories, the 2% of your total daily needs.

Melons have 0 milligrams of Cholesterol and 0.19 grams of fat.

It also contains some important vitamins you can see below: Vitamin C (36.7 mg), Vitamin A (3,382 IU) or Vitamin B-9 (21 mg).

Nutrients in Melons

Energy

34 kcal

100 grams of Melons have the 2% of your total daily calorie needs: 34 calories.

Carbohydrates

8.16 gr

An average adults needs 300 grams of carbohydrates per day. 100 grams of Melons have 8.16 gr of carbohydrates, the 3% of your total daily needs.

Sugars

7.86 mg

100 grams of Melons contain 7.86 grams of sugars.

Dietary fiber

0.9 g

An average adults needs 25 grams of fiber per day. 100 grams of Melons have 0.9 gr of dietary fiber, the 4% of your total daily needs.

Sodium

16 mg

An average adults needs 2,400 mg.of sodium per day. 100 grams of Melons have 16 mg of salt, the 1% of your total daily needs.

Water

90.15 g

100 grams of Melons contain 90.15 grams of water, the 90.2% of the total weight.

Protein

0.84 g

An average adults needs 50 grams of protein per day. 100 grams of Melons have 0.84 gr of protein, the 2% of your total daily needs.
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How many vitamins in Melons

Vitamins can be either water-soluble (C and the B vitamins) or fat-soluble (A, D, E and K). Water-soluble vitamins circulate in the bloodstream and do not get stored as long time. Conversely Fat-soluble vitamins can be stored in the body for several years, so it takes longer to develop deficiency.

The essential vitamins present in Melons are: Vitamin C (36.7 mg), Vitamin A (3,382 IU) and Vitamin B-9 (21 mg).

Vitamin A

3,382 IU

Preformed vitamin A, also called Retinol, is found in animal products and has multiple functions: maintain healthy immune function, normal vision, Cell growth, Gene transcription and protein formation, Skin health, etc. 100 grams of Melons contains 3,382 IU of Vitamin A, that’s the 113% of the daily recommended value for an adult.

Vitamin C

36.7 mg

Vitamin C is an essential nutrient required by the body. A deficiency in vitamin B12 can result in a host of illnesses like Crohn's disease -condition that causes inflammation of the wall of the gut- and ulcerative colitis -diarrhoea mixed with blood-. 36.7 milligrams of Vitamin C can be found on every 100 grams of Melons, the 61% of the total daily recommended Vitamin C intake.

Vitamin E

0.05 mg

Vitamin B7, more commonly known as alpha-tocopherol, is a popular antioxidant used to prevent or treat various diseases such as diabetes, cataracts, cancer, and heart disease. This vitamin is the key for strong immunity and healthy skin and eyes. 0.05 milligrams of Vitamin E can be found on every 100 grams of Melons, the 0% of the total daily recommended Vitamin E intake.

Vitamin K

2.5 µg

Low levels of vitamin K can raise the risk of excessive bleeding. For this reason, Vitamin K is perhaps best known for its role in the blood clotting process. It is also absolutely essential to preventing heart disease and building strong bones. In 100 grams of Melons, you can find 2.5 micrograms of Vitamin K. It provides the 3% of the daily recommended value for the average adult.

Vitamin B-1

0.04 mg

Vitamin B1 was the first B vitamin discovered. Some studies have suggested vitamin B1 supplementation to treat Alzheimer's disease, Heart failure and Certain brain disorders common in people with alcoholism. 0.04 milligrams of Vitamin B1 can be found on every 100 grams of Melons, the 3% of the total daily recommended Vitamin B1 intake.

Vitamin B-2

0.01 mg

Vitamin B2 is one of the most widely distributed water-soluble vitamins, meaning the body does not store it. Riboflavin plays an important role in the protection of cell constituents from oxidative damage and reduction of tiredness and fatigue. 0.01 milligrams of Vitamin B2 can be found on every 100 grams of Melons, the 1% of the total daily recommended Vitamin B2 intake.

Vitamin B-3

0.73 mg

Also known as niacin, Vitamin B3 is a water-soluble nutrient that is part of the B vitamin family. It is essential for the metabolism of carbohydrates and fats. It also helps to lower harmful cholesterol while raising good cholesterol. 0.73 milligrams of Vitamin B3 can be found on every 100 grams of Melons, the 4% of the total daily recommended Vitamin B3 intake.

Vitamin B-5

0.1 mg

Health Benefits of Vitamin B5 include cholesterol and triglycerides reduction in the blood, the acceleration of wound healing -especially following surgery- and help with symptoms of rheumatoid arthritis. 0.1 milligrams of Vitamin B5 can be found on every 100 grams of Melons, the 1% of the total daily recommended Vitamin B-5 intake.

Vitamin B-9

21 µg

Folic acid (Vitamin B9), also known as folate, is a vital component for normal development, growth, reproduction, and function of all cells. Folic acid also plays a crucial role in all processes that depend on cell division. In 100 grams of Melons, you can find 21 micrograms of Vitamin B9. It provides the 5% of the daily recommended value for the average adult.
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Minerals in Melons

The body needs many minerals; these are called essential minerals. Essential minerals are sometimes divided up into major minerals (macrominerals) and trace minerals (microminerals). A balanced diet usually provides all of the essential minerals.

The essential minerals present in Melons are: Potassium (267 mg), Sodium (16 mg) and Phosphorus (15 mg).


Calcium

9 mg

This vital mineral is best known to strengthen bones, teeth, the heart, and slash your risk of developing a number of diseases like hypertension or seizures. In 100 grams of Melons, you can find 9 milligrams of calcium. It provides the 1% of the daily recommended value for the average person.

Iron

0.21 mg

Iron is an essential element for almost all living organisms as it participates in a wide variety of highly complex metabolic processes including deoxyribonucleic acid (DNA) synthesis, and oxygen/electron transport. 100 grams of Melons contains 0.21 milligrams of iron, that’s the 1% of the daily recommended value for one person.

Potassium

267 mg

An adequate intake of potassium is important to maintain normal body growth, control the acid-base balance, build proteins, regulate digestive functioning, build muscle, and control the electrical activity of the heart. 267 milligrams of potassium can be found on every 100 grams of Melons, the 6% of the total daily recommended potassium intake.

Magnesium

12 mg

Magnesium is an essential element for energy storage in the body’s cells. This mineral provides energy for almost all metabolic processes, being necessary for more than 300 chemical reactions in the human body. In 100 grams of Melons, you can find 12 milligrams of magnesium. It provides the 3% of the daily recommended value for the average adult.

Phosphorus

15 mg

Next to calcium, phosphorus is the most abundant mineral in the body and an important role in activities for different body parts like the brain, kidney, heart and blood. Health benefits of phosphorous include cellular repair, protein formation, hormonal balance, improved digestion, proper nutrient utilization, and healthy bone formation. 15 milligrams of phosphorus can be found on every 100 grams of Melons, the 2% of the total daily recommended phosphorus intake.

Sodium

16 mg

The optimal sodium intake allows the creation of electrolytes and an essential ion present in the extracellular fluid (ECF). However, high levels of sodium in the body are associated with high blood pressure and hypertension. 100 grams of Melons contains 16 milligrams of sodium, that’s the 1% of the daily recommended value for one person.

Zinc

0.18 mg

Zinc is an really vital mineral for the human body as it helps in regulation of the cells production in the immune system. The health benefits of Zinc include reduction of stress levels, control of diabetes, digestion, proper functioning of immune system, and energy metabolism. 100 grams of Melons contains 0.18 milligrams of zinc, that’s the 1% of the daily recommended value for one person.

Copper

0.04 mg

Copper is an essential trace mineral present in all body tissues. This Mineral regulate various physiologic pathways, such as iron metabolism, connective tissue maturation, neurotransmission and energy production. 0.04 milligrams of copper can be found on every 100 grams of Melons, the 2% of the total daily recommended copper intake.

Fluorine

1 µg

Fluoride is a normal constituent of the human body, involved in the mineralisation of both bones and teeth. Because of its role in the prevention of tooth decay and increase resistance to acidic bacterias attacks. 1 micrograms of fluorine can be found on every 100 grams of Melons, the 0.03% of the total daily recommended fluorine intake.

Manganese

0.04 mg

Manganese mineral is important in the healthy bone structure metabolism and formation -helping to create essential enzymes for building bones- play a key role in the proper functioning of the thyroid gland. 0.04 milligrams of manganese can be found on every 100 grams of Melons, the 2% of the total daily recommended manganese intake.

Selenium

0.4 µg

Selenium is an essential trace mineral that the body needs to stay healthy. Scientists and researchers suggests that Selenium prevent certain cancers such as stomach, colon, bladder, lung, skin, esophagus, and prostate. In 100 grams of Melons, you can find 0.4 micrograms of selenium. It provides the 1% of the daily recommended value for the average adult.
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Calories in Melons

An average adult needs 2,000 calories per day to maintain bodily functions, so you may have the 2% of your total daily needs from 100 grams of Melons (34 calories / 100 grams).

Calories

34 Kcal

In addition to age, the estimated amounts of calories needed to maintain calorie balance for three different levels of physical activity.
An active men aged 18 to 26 years needs between 3,000 and 3,200 calories daily, while moderately active men need 2,000 calories and very active men need between 3,000 and 3,200.

Fats and Cholesterol

Total Fat

0.19 g

100 grams of Melons contain 0.19 grams of total fat, of which 0.05 gr. are saturated.
The estimated daily calories needed for a 133-lb. person to maintain her or his weight are 2000 calories/day. Considering Humans Convert 30% of total calories to grams of fat, the resulting 600 calories are the equivalent to 65 grams of fat.

Cholesterol

0 mg

Limit your average daily cholesterol intake to 300 milligrams per day, or less than 200 mg per day if you are at a high risk of cardiovascular disease.

Saturated Fat

You should limit the total fat intake to between 25 to 35 percent of total calories with only 7 percent coming by way of saturated fats (no more than 15 gr. of saturated fat a day).

Saturated Fat

0.05 g

In 100 grams of Melons you can find the 0% of your total daily needs (0.05 grams of saturated fat).

Monounsaturated fatty acids

0.003 g

Polyunsaturated fatty acids

0.08 g

Data Facts Table of Melons

  per 100gr Daily value
NUTRIENTS
Energy 34 kcal 2 %
Total fat 0.19 g 0 %
Carbohydrates 8.16 gr 3 %
Cholesterol 0 mg 0 %
Sodium 16 mg 1 %
Water 90.15 mg 90.2 %
Protein 0.84 g 2 %
VITAMINS
Vitamin A   3,382 IU 113 %
Vitamin B-6 - -
Vitamin B-12 - -
Vitamin C   36.7 mg 61 %
Vitamin D - -
Vitamin E 0.05 mg 0 %
Vitamin K 2.5 mg 3 %
Vitamin B-1 0.04 µg 3 %
Vitamin B-2 0.01 mg 1 %
Vitamin B-3 0.73 mg 4 %
Vitamin B-5 0.1 mg 1 %
Vitamin B-9 21 mg 5 %
MINERALS
Calcium 9 mg 1 %
Iron 0.21 mg 1 %
Potassium 267 mg 6 %
Phosphorus 15 mg 2 %
Sodium 16 mg 1 %
Zinc 0.18 mg 1 %
Copper 0.04 mg 2 %
Fluorine 1 µg 0.03 %
Manganese 0.04 mg 2 %
Selenium 0.4 µg 1 %