Fruits · IFCT 2017
Muskmelon: nutrition per 100 g
Per 100 g, orange-fleshed muskmelon gives just 23 kcal, 93.0 g water, 771 micrograms of beta-carotene and 22.8 mg vitamin C, according to IFCT 2017. It is one of the lightest fruits in the tables, 43rd of 44 for energy, while its beta-carotene ranks 4th of 41 fruits. A big bowl costs very little energy and helps cover the day's fluid on a hot afternoon.
About muskmelon
Muskmelon, kharbooja in Hindi, Marathi, Odia and Telugu, kharbujo in Gujarati, kharamuja in Bengali, kherbuz in Kashmiri and mulam pazham in Tamil and Malayalam, is the fragrant summer melon of north India. It has traditionally been grown on the sandy riverbeds of the Yamuna and Ganga as the water drops in spring, and in Punjab, Rajasthan and Uttar Pradesh. Lucknow's sweet varieties are famous, and roadside piles appear from late spring until the monsoon.
IFCT 2017 analysed two types. Orange-fleshed melon, the netted kind most sold in cities, is the reference here at 23 kcal per 100 g. Yellow-fleshed melon is slightly heavier at 28 kcal and 5.4 g carbohydrate, with similar vitamin C, 21.3 mg. The dried, peeled seeds, magaz, are sold separately and ground into thandai and rich Mughlai gravies.
What muskmelon brings to a meal
- 01
Beta-carotene from the orange flesh
At 771 micrograms per 100 g, orange muskmelon ranks 4th of 41 fruits and 31st of 160 foods for beta-carotene, which the body turns into vitamin A.
- 02
Mostly water, very light
With 93.0 g water and only 23 kcal per 100 g, muskmelon is among the lightest fruits in the tables. It is a sensible choice when you want something sweet and cooling without much energy.
- 03
Useful vitamin C
100 g gives 22.8 mg vitamin C, about 28 per cent of a man's and 35 per cent of a woman's daily requirement, 20th of 44 fruits.
- 04
Folate and potassium
Muskmelon carries 22 micrograms of folate, 12th among fruits, and 206 mg potassium per 100 g, both helpful in a hot season of heavy sweating.
Muskmelon nutrition facts per 100 g
Every value IFCT 2017 reports for the edible portion, with the share of an adult's daily need that 100 g covers where ICMR-NIN sets a requirement.
| Nutrient | Per 100 g | Adult man | Adult woman |
|---|---|---|---|
| Energy and macronutrients | |||
| Energy | 23 kcal | 1% | 1% |
| Protein | 0.4 g | 1% | 1% |
| Carbohydrate (available) | 4.2 g | ||
| Dietary fibre | 1.5 g | ||
| Free sugars | 3 g | ||
| Total fat | 0.3 g | ||
| Water | 93 g | ||
| Fats | |||
| Saturated fat | 0.09 g | ||
| Monounsaturated fat | 0.03 g | ||
| Polyunsaturated fat | 0.16 g | ||
| Omega-3 (alpha-linolenic acid) | 61 mg | ||
| Cholesterol | 0 mg | ||
| Minerals | |||
| Calcium | 10 mg | 1% | 1% |
| Iron | 0.18 mg | 1% | 1% |
| Zinc | 0.09 mg | 1% | 1% |
| Magnesium | 12 mg | 3% | 3% |
| Phosphorus | 17 mg | ||
| Potassium | 206 mg | ||
| Sodium | 15 mg | ||
| Copper | 0.03 mg | ||
| Selenium | 0.9 µg | ||
| Vitamins | |||
| Vitamin C | 22.8 mg | 29% | 35% |
| Beta-carotene | 771 µg | ||
| Thiamine (B1) | 0.01 mg | 1% | 1% |
| Riboflavin (B2) | 0.01 mg | 0% | 0% |
| Niacin (B3) | 0.41 mg | 2% | 3% |
| Vitamin B6 | 0.05 mg | 2% | 3% |
| Folate (B9) | 22 µg | 7% | 10% |
| Vitamin E (alpha-tocopherol) | 0.01 mg | ||
| Vitamin K1 | 5.7 µg | ||
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad. Daily-need shares use the ICMR-NIN 2020 recommended dietary allowances for a 65 kg man and a 55 kg woman doing sedentary work (ICMR-NIN brief note). Nutrients IFCT did not analyse for this food are left out rather than shown as zero.
Cite this page
NNWA Nutrition and Wellness Academy. Muskmelon: nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/fruits/muskmelon/
Where muskmelon sits among Indian foods
Ranked per 100 g against the other 43 fruits and every food in the tables.
| Nutrient | Per 100 g | In fruits | Among all foods |
|---|---|---|---|
| Beta-carotene | 771 µg | 4th of 41 | 31st of 160 |
| Vitamin C | 22.8 mg | 20th of 44 | 57th of 130 |
| Omega-3 (alpha-linolenic acid) | 61 mg | 14th of 42 | 99th of 202 |
| Folate (B9) | 22 µg | 12th of 44 | 129th of 197 |
| Dietary fibre | 1.5 g | 37th of 43 | 174th of 182 |
Every form of muskmelon in IFCT 2017
The tables analyse these separately. The figures above are for the row marked first.
| Form | Energy | Protein | Fibre | Iron | Calcium |
|---|---|---|---|---|---|
| Musk melon, orange flesh (shown above) | 23 kcal | 0.4 g | 1.5 g | 0.18 mg | 10 mg |
| Yellow flesh | 28 kcal | 0.5 g | 1.5 g | 0.21 mg | 9 mg |
How muskmelon is eaten
- Chilled cubes eaten plain or with a pinch of black salt and roasted cumin.
- Kharbooja sherbet: the flesh blended with cold water, a little sugar and lime, then strained.
- Muskmelon milkshake, made with chilled milk and served at once before it turns bitter.
- Magaz, the dried seeds, ground with almonds and fennel into thandai for Holi.
- Cubed into a summer fruit chaat with watermelon, mint and chaat masala.
Before you plan around it
Melons grow on the ground, and bacteria on the netted rind can be carried into the flesh by the knife, so scrub the whole fruit under running water before cutting. Cut melon spoils fast in Indian heat; refrigerate it and finish it within a day, and avoid pre-cut melon left out at stalls. Milk and melon shakes curdle and turn bitter if they stand. People with kidney disease should note the 206 mg potassium per 100 g if eating it by the bowl.
Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.
What people ask about muskmelon
Is muskmelon good for weight loss?
It is one of the lightest fruits, at 23 kcal and 93.0 g water per 100 g, so a bowl fills the stomach for very little energy. It does not burn fat on its own, but it is a good swap for sweets and sugary drinks.
Can people with diabetes eat muskmelon?
Orange muskmelon has only 4.2 g carbohydrate and 3.0 g sugars per 100 g, so a modest bowl fits most meal plans. It is low in fibre, so eat it with or after a meal rather than in large amounts alone. Check portions with your doctor or dietitian.
What is the difference between muskmelon and cantaloupe?
Cantaloupe is a type of muskmelon with netted skin and orange flesh, the same kind IFCT 2017 uses as the reference here. Yellow-fleshed muskmelon is a slightly sweeter relative, at 28 kcal per 100 g.
What are magaz seeds?
Magaz are the dried, peeled seeds of muskmelon and related melons, sold in dry fruit shops. They are ground into thandai and used to thicken korma and other Mughlai gravies. Their nutrition differs from the fruit's flesh, which is what this page covers.
Related foods and tables
Watermelon
Nutrition per 100 g, from IFCT 2017.
Papaya
Nutrition per 100 g, from IFCT 2017.
Cucumber
Nutrition per 100 g, from IFCT 2017.
Mango
Nutrition per 100 g, from IFCT 2017.
Litchi
Nutrition per 100 g, from IFCT 2017.
Beta-carotene content of Indian foods
Every food in the tables, ranked by beta-carotene per 100 g.
Vitamin C content of Indian foods
Every food in the tables, ranked by vitamin c per 100 g.
Omega-3 (ALA) content of Indian foods
Every food in the tables, ranked by omega-3 (ala) per 100 g.
All fruits
44 foods in this group, compared.
Learn to use this data
Certification in Nutrition
Reading food composition tables and turning them into meal plans is taught in this NNWA course.