Group · Fruit
Melon
The melon is one of the star fruits of summer, recognisable by its orange, juicy, fragrant flesh. A member of the gourd family, it comes in several varieties such as the Charentais melon, Galia, Canary and green melon. With only 59.8 kcal per 100 g, it is a particularly light fruit, rich in water and naturally thirst-quenching. Its nutrition facts make it a great ally in a balanced diet: few carbohydrates (14.8 g), very little fat and a generous water content. Sweet and refreshing, melon is enjoyed as a starter or a dessert, and appeals to food lovers who are watching their weight.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 60 kcal |
| Kilojoules | 253 kJ |
| Protein | 1,2 g |
| Carbohydrate | 14,8 g |
| Fat | 0,2 g |
| Fibre | 1,3 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Vitamin A208 µg26 %
- Potassium380 mg19 %
- Vitamin C8,14 mg10 %
- Copper0,06 mg6 %
- Magnesium16 mg4 %
- Vitamin B60,06 mg4 %
- Vitamin B30,6 mg4 %
- Vitamin B50,15 mg3 %
- Vitamin B9dietary folate equivalents58,9 µg
See the other 6 nutrients
- Phosphorus17 mg2 %
- Manganese0,04 mg2 %
- Zinc0,18 mg2 %
- Iron0,21 mg2 %
- Calcium11 mg1 %
- Total omega-30,03 g1 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
The melon is ideally eaten fully ripe, when it gives off a strong scent around the stalk and feels slightly soft under your fingers. A standard portion is a quarter or a half slice, around 150 to 200 g. Thanks to its low energy density, it is an excellent fruit for slimming or a balanced diet, as long as you eat it whole rather than as juice, which concentrates the sugars.
- As a starter: with a little cured ham, in a gazpacho or in a salad with mint and feta.
- As a dessert: plain, in melon balls, or paired with other fruits such as watermelon and peach for a colourful salad.
- As a snack: in frozen cubes, perfect for hot days.
In terms of nutrition facts, melon is more than 90% water, which explains its low calorie content. It provides beta-carotene (responsible for its lovely orange colour), vitamin C, potassium and small amounts of fibre. Its glycaemic index is moderate to high depending on ripeness, but the actual portion eaten stays reasonable in carbohydrates. It is a summer fruit, with peak quality from June to September.
For active people, melon is an excellent source of hydration and easily absorbed carbohydrates. Before exercise, a portion provides energy without weighing on digestion. After training, it helps with rehydration and replenishing potassium, useful against losses through sweat. For a more complete, higher-protein snack, pair it with a plain yoghurt or fromage blanc to extend fullness and support muscle recovery.
To store it, keep a whole melon at room temperature until ripe, then put it in the fridge, ideally wrapped so that its scent does not taint other foods. Once cut, eat it within 48 hours.
When it comes to weight control, melon remains a sensible choice: its richness in water gives a filling effect for very few calories. Just avoid routinely pairing it with sweet preparations or large amounts of cured meats. To explore other tasty, light fruits, browse the fruit family or compare intakes using the food calorie table.
If you have diabetes: the glycaemic index of melon and watermelon is high, but the portion changes everything. The grams to remember are in our guide to melon and diabetes.