Imported year-round; harvest season varies by country of originHorned Melon (Kiwano) Nutrition Facts, Vitamins and Benefits
Horned Melon (Kiwano) (Cucumis metuliferus) is included in the Topraktan Bilgiler fruit library. Per 100 g it provides approximately 44 kcal and includes 40 mg magnesium, 1.1 mg iron, 123 mg potassium. Values can vary with variety, ripeness, growing conditions and preparation.
Horned Melon (Kiwano) benefits and place in a balanced diet
- A 100 g portion provides approximately 44 kcal; portion size and preparation affect total energy intake.
- Its approximately 89 g of water per 100 g contributes to total fluid intake.
- About 5.3 mg of vitamin C per 100 g contributes to normal immune function, collagen formation and the absorption of iron from plant foods.
- About 0.063 mg of vitamin B6 per 100 g contributes to normal protein and glycogen metabolism, nervous-system function and red blood-cell formation.
- About 0.025 mg of vitamin B1 per 100 g contributes to normal energy metabolism and nervous-system function.
- About 0.565 mg of vitamin B3 (niacin) per 100 g contributes to normal energy metabolism, nervous-system function and the maintenance of normal skin.
- About 13 mg of calcium per 100 g contributes to the maintenance of normal bones and teeth, muscle function and nerve transmission.
- About 123 mg of potassium per 100 g contributes to normal muscle and nervous-system function and the maintenance of normal blood pressure.
- About 40 mg of magnesium per 100 g contributes to normal energy metabolism and muscle and nervous-system function.
- About 1.1 mg of iron per 100 g contributes to normal red-blood-cell and haemoglobin formation and oxygen transport. Absorption of plant iron varies with the meal.
- No single food prevents or treats disease. The nutritional value of horned melon (kiwano) depends on portion size, variety, ripeness and the overall eating pattern.
Horned Melon (Kiwano) nutrition facts
The table covers calories, macronutrients, vitamins, minerals, fatty acids and amino acids where a measured value is available. Values are shown per 100 g and for a 209 g reference serving.
| Nutrient | Per 100 g | 209 g serving |
|---|---|---|
| Core values and macronutrients | ||
| Energy | 44 kcal | 92 kcal |
| Water | 89 g | 186 g |
| Protein | 1.8 g | 3.7 g |
| Total fat | 1.3 g | 2.6 g |
| Carbohydrate | 7.6 g | 15.8 g |
| Ash | 0.44 g | 0.92 g |
| Minerals | ||
| Calcium | 13 mg | 27.2 mg |
| Iron | 1.1 mg | 2.4 mg |
| Magnesium | 40 mg | 83.6 mg |
| Phosphorus | 37 mg | 77.3 mg |
| Potassium | 123 mg | 257.1 mg |
| Sodium | 2 mg | 4.2 mg |
| Zinc | 0.48 mg | 1 mg |
| Copper | 0.02 mg | 0.042 mg |
| Manganese | 0.039 mg | 0.082 mg |
| Vitamins and vitamin-like compounds | ||
| Vitamin C | 5.3 mg | 11.1 mg |
| Vitamin B1 (Thiamin) | 0.025 mg | 0.052 mg |
| Vitamin B2 (Riboflavin) | 0.015 mg | 0.031 mg |
| Vitamin B3 (Niacin) | 0.565 mg | 1.2 mg |
| Vitamin B5 (Pantothenic acid) | 0.183 mg | 0.382 mg |
| Vitamin B6 | 0.063 mg | 0.132 mg |
| Vitamin B9 (Folate) | 3 µg | 6.3 µg |
| Folic acid | 0 µg | 0 µg |
| Food folate | 3 µg | 6.3 µg |
| Folate, DFE | 3 µg DFE | 6.3 µg DFE |
| Vitamin A | 7 µg RAE | 14.6 µg RAE |
| Beta-carotene | 88 µg | 183.9 µg |
| Fatty-acid details | ||
| Trans fat | 0 g | 0 g |
How many calories are in Horned Melon (Kiwano)?
100 g (about 3.5 oz) provides approximately 44 kcal. A 209 g reference serving provides approximately 92 kcal. Values vary with variety, ripeness and preparation.
How to use Horned Melon (Kiwano) in the kitchen
Horned Melon (Kiwano) can be eaten on its own when appropriate, added to breakfast bowls, salads or desserts, or used in sauces and drinks. Preparation changes the edible portion and may alter nutrient values.
Related fruits
Direct USDA records are used where available; closest-profile entries are explicitly labelled and remain approximate. Blank fields mean that the source did not report a value. General information only; not medical advice. Primary composition reference: USDA FoodData Central.