Muskmelon: Calories, Nutrition and Health Benefits
Nature's hydrating powerhouse packed with vitamin C, low calories, and refreshing sweetness for every health goal.
Quick Nutrition Facts
Per 100g (approx. 1 cup cubed)
| Nutrient | Amount |
|---|---|
| Calories | 34 kcal |
| Protein | 0.8g |
| Carbohydrates | 8g |
| Fiber | 0.9g |
| Sugars | 8g |
| Fat | 0.2g |
| Water | 91g |
| Potassium | 267mg |
| Vitamin C | 54.9mg |
| Vitamin B6 | 0.1mg |
| Magnesium | 12.6mg |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Muskmelon delivers 61% of your daily vitamin C needs in just 100g. With 91% water content, it's one of the most hydrating fruits for hot weather and post-workout recovery.
Myth Busters
MYTH #1: Muskmelon Causes Weight Gain
TRUTH: At only 34 calories per 100g, muskmelon is one of the lowest-calorie fruits. The 91% water content promotes fullness without excess calories. It's ideal for weight loss when eaten in reasonable portions (1-2 cups).
MYTH #2: Diabetics Should Avoid Muskmelon
TRUTH: While muskmelon has a moderate glycemic index (64), diabetics can enjoy it in moderation. Limit to 1/2 to 1 cup portions, eat earlier in the day, and pair with protein or nuts to slow sugar absorption.
MYTH #3: Eating Muskmelon at Night Causes Digestive Issues
TRUTH: The high water content may cause frequent urination at night, but it doesn't harm digestion. For better sleep, consume muskmelon 2-3 hours before bedtime rather than right before sleep.
MYTH #4: Muskmelon Has No Protein
TRUTH: While low in protein (0.8g per 100g), muskmelon provides essential amino acids and pairs perfectly with protein-rich foods like Greek yogurt or cottage cheese for balanced nutrition.
MYTH #5: Pregnant Women Can't Eat Muskmelon
TRUTH: Muskmelon is safe and beneficial during pregnancy when properly washed. It provides folate, vitamin C, and hydration. Always wash the rind thoroughly to remove surface bacteria before cutting.
MYTH #6: All Melons Are the Same Nutritionally
TRUTH: Muskmelon (cantaloupe) has significantly more vitamin A and C compared to watermelon. It offers 61% DV vitamin C versus watermelon's 13% DV. Choose based on your nutritional goals.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | Only 34 calories per 100g, 91% water content promotes fullness, low-calorie density. Ideal for 1-2 cups daily. |
| Muscle Gain |  | Low protein (0.8g), but excellent for hydration post-workout. Pair with protein shake or Greek yogurt. |
| Diabetes Management | | Moderate GI (64). Limit to 1/2 to 1 cup portions, consume earlier in day, pair with protein/fat. |
| PCOS Management |  | Low calories, high hydration, moderate sugars. Consume 1 cup daily, preferably morning, avoid evening. |
| Pregnancy Nutrition | | Rich in folate and vitamin C, hydration support, safe when washed properly. 1-2 cups daily. |
| Viral/Flu Recovery | | 61% DV vitamin C boosts immunity, high water content prevents dehydration, easy to digest, electrolytes for recovery. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Muskmelon
Understanding how muskmelon affects your blood glucose helps you make informed decisions about portions and timing.
Typical Glucose Response Curve
*This chart shows typical blood glucose response for general healthy individuals. Individual responses may vary. Not medical advice.*
How to Flatten the Spike
Pairing muskmelon with protein or healthy fat slows glucose absorption and reduces blood sugar peaks:
- 🥜 Almonds or walnuts - Adds healthy fats and protein
- 🥛 Greek yogurt or cottage cheese - Provides protein and probiotics
- 🧀 Cheese cubes - Protein and fat combination
- 🥄 Chia seeds - Fiber and omega-3 fats
This combination extends energy release and prevents sugar crashes, keeping you fuller longer.
Cultural Significance
Muskmelon (cantaloupe) has been cultivated for over 4,000 years, originating in Persia and Africa.
In India:
- Known as "kharbooja," widely consumed during hot summers
- Used in traditional Ayurvedic medicine for cooling properties
- Popular in fruit chaat, salads, and fresh juices
- Grown extensively in Uttar Pradesh, Punjab, and Rajasthan
Global Impact:
- One of the most consumed melons worldwide
- Named "muskmelon" due to its musky sweet aroma
- Rich cultural heritage in Mediterranean and Middle Eastern cuisines
- Sustainable crop requiring moderate water compared to other fruits
Compare & Substitute
Muskmelon vs Similar Fruits (Per 100g)
| Nutrient | 🍈 Muskmelon | 🍉 Watermelon | 🍑 Peach | 🥭 Papaya |
|---|---|---|---|---|
| Calories | 34 kcal | 30 kcal | 39 kcal | 43 kcal |
| Carbs | 8g | 7.6g | 9.5g | 11g |
| Fiber | 0.9g | 0.4g | 1.5g | 1.7g |
| Protein | 0.8g | 0.6g | 0.9g | 0.5g |
| Fat | 0.2g | 0.2g | 0.3g | 0.3g |
| Potassium | 267mg | 112mg | 190mg | 182mg |
| Sugar | 8g | 6.2g | 8.4g | 7.8g |
| Vitamin C | 54.9mg | 8.1mg | 6.6mg | 60.9mg |
| Vitamin A | High | Medium | Medium | Very High |
| Best For | Immunity | Hydration | Digestion | Eye health |
Frequently Asked Questions
Is muskmelon good for weight loss?
Yes, muskmelon is excellent for weight loss. With only 34 calories per 100g and 91% water content, it provides volume and satisfaction without excess calories. The fiber promotes fullness and aids digestion.
Best practices: Consume 1-2 cups daily, preferably morning or mid-day; combine with protein (Greek yogurt, nuts) for balanced meals; avoid adding sugar or salt.
Can diabetics eat muskmelon?
Diabetics can eat muskmelon in moderation. It has a moderate glycemic index (64), which means it can raise blood sugar moderately.
Tips for diabetics:
- Limit to 1/2 to 1 cup per serving (4-8g carbs)
- Consume earlier in the day when insulin sensitivity is higher
- Always pair with protein or healthy fat (nuts, cheese)
- Monitor blood sugar 2 hours after eating
Consult your healthcare provider for personalized advice.
What vitamins are in muskmelon?
Key Vitamins:
- Vitamin C: 54.9mg (61% DV) - Boosts immunity, collagen production, antioxidant protection
- Vitamin A: High content - Supports eye health, skin health, immune function
- Vitamin B6: 0.1mg (6% DV) - Brain function, mood regulation
- Folate: Essential for cell growth, especially important during pregnancy
Muskmelon is particularly rich in vitamins C and A compared to most fruits.
Is muskmelon hydrating?
Yes, muskmelon is highly hydrating with 91% water content. It replenishes fluids and electrolytes (potassium 267mg), making it ideal for:
- Hot summer days
- Post-workout recovery
- Preventing dehydration
- Supporting kidney function
Consume 1-2 cups for optimal hydration benefits without overloading on natural sugars.
When is the best time to eat muskmelon?
Depends on your goal:
- Weight Loss: Morning or mid-morning (enhances metabolism and digestion). Avoid late night.
- Hydration: Post-workout or during hot weather.
- Diabetes: Mid-morning, paired with protein. Not on empty stomach.
- Pregnancy: Morning or afternoon for energy and hydration.
IMPORTANT NOTE
Avoid eating muskmelon late at night to prevent frequent urination during sleep.
Can pregnant women eat muskmelon?
Yes, muskmelon is safe and beneficial during pregnancy when properly prepared. It provides:
- Folate: Essential for fetal development
- Vitamin C: Immune support and iron absorption
- Hydration: Prevents pregnancy-related dehydration
- Fiber: Helps with pregnancy constipation
Safety tips: Always wash the rind thoroughly before cutting to remove surface bacteria; consume 1-2 cups daily; choose fresh, ripe melons; avoid if you notice any mold or off smell.
How much muskmelon should I eat per day?
General Guidelines:
- 1-2 cups daily - Most people (68-136 calories, vitamin C boost)
- 1/2 to 1 cup daily - Diabetes, PCOS, or watching sugar intake
- 2-3 cups daily - Athletes, pregnancy, hot weather (high hydration needs)
Avoid excess: More than 3 cups may provide too much natural sugar and cause digestive discomfort.
Track your meals with NutriScan app to see how muskmelon fits your personal nutrition goals.
Should I eat muskmelon before or after meals?
Best consumed 30-60 minutes before meals or as a standalone snack. Eating muskmelon on an empty stomach aids better nutrient absorption and prevents bloating.
Avoid immediately after heavy meals as the high water content may dilute digestive enzymes and slow digestion, potentially causing discomfort.
