Horned Melon · Cucumis metuliferus

Horned melon (Kiwano)

Nutrition facts per 100 g · edible portion

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Vegan Keto-friendly Gluten-free Dairy-free

Dietary labels are inferred automatically from Horned melon (Kiwano)'s food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.

44 kcal Calories

1.8 g Protein

7.6 g Carbs

1.3 g Fat

Good nutrient density 29/100

How many beneficial nutrients Horned melon (Kiwano) delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.

Caloric ratio

Where the calories in Horned melon (Kiwano) come from — the split across carbs, fat & protein.

44 kcal / serving

62% from carbs

Carbs 62%

7.6 g per serving
Fat 23%

1.3 g per serving
Protein 15%

1.8 g per serving

What Horned melon (Kiwano) is a good source of

Stand-out nutrients per 100 g, by share of your Daily Value.

Magnesium10%

Full nutrition breakdown

Beneficial
Moderate
Limit
Neutral

Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.

Carbohydrates	Amount	% DV
Total Carbohydrate	7.6 g	3%

Fats & Fatty Acids	Amount	% DV
Total Fat	1.3 g	2%
Trans Fat	0.0 g	—

Protein & Amino Acids	Amount	% DV
Protein	1.8 g	4%

Vitamins	Amount	% DV
Vitamin A (RAE)	7.0 mcg	1%
Vitamin C	5.3 mg	6%
Vitamin D	~	—
Vitamin E	~	—
Vitamin K	~	—
Thiamin (B1)	0.0 mg	2%
Riboflavin (B2)	0.0 mg	1%
Niacin (B3)	0.6 mg	4%
Vitamin B6	0.1 mg	4%
Folate (B9)	3.0 mcg	1%
Vitamin B12	~	—
Pantothenic Acid (B5)	0.2 mg	4%

Minerals	Amount	% DV
Calcium	13.0 mg	1%
Iron	1.1 mg	6%
Magnesium	40.0 mg	10%
Phosphorus	37.0 mg	3%
Potassium	123.0 mg	3%
Sodium	2.0 mg	0%
Zinc	0.5 mg	4%
Copper	0.0 mg	2%
Manganese	0.0 mg	2%

Sterols	Amount	% DV
Cholesterol	~	—
Phytosterols	~	—

Other	Amount	% DV
Alcohol	~	—
Caffeine	~	—
Theobromine	~	—
Ash	0.4 g	—

About Horned melon (Kiwano)

The horned melon, better known as kiwano and also called African horned cucumber or jelly melon, is a striking tropical fruit native to Africa in the cucumber and melon family. Its thick, golden-orange rind is studded with soft spikes, and inside sits a vivid lime-green, jelly-like pulp packed with edible seeds. The flavor is mild and refreshing, often described as a mix of cucumber, banana, kiwi, and lime, gently sweet-tart and cooling.

Low in calories and high in water, kiwano offers vitamin C, some magnesium and potassium, and antioxidants. It is usually eaten fresh by scooping the pulp straight from a halved shell, and it is also spooned over yogurt and cereal, blended into smoothies, tossed through fruit salads, or used as a dramatic garnish and edible cup. Look for a firm fruit with a bright, unblemished rind, and let it ripen at room temperature; a whole horned melon keeps for weeks.

Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.