Horned melon (kiwano) nutrition facts
Per 1 cup ยท 233 g
of a 2,000 cal day
- Protein4.1g15% of calories
- Carbs18g62% of calories
- Fat2.9g23% of calories
- โ Low fat
- โ Low saturated fat
- โ Sodium free
- โ Cholesterol free
At a glance
One serving of Horned melon (kiwano) (1 cup, 233 g) has 103 calories, with 4.1 g of protein, 18 g of carbohydrates and 2.9 g of fat. Most of its energy comes from carbs (62% of calories). It is high in iron (33% DV) and magnesium (22% DV).
High in
20%+ of the daily value
- Iron33%
- Magnesium22%
Good source of
10โ19% of the daily value
- Vitamin C14%
- Vitamin B611%
- Phosphorus12%
- Zinc10%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 cup (233 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 16 ฮผg | 2% |
| Vitamin C | 12 mg | 14% |
| Thiamine | 0.1 mg | 5% |
| Riboflavin (B2) | 0 mg | 3% |
| Niacin | 1 mg | 8% |
| Vitamin B6 | 0.1 mg | 11% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 30 mg | 3% |
| Iron | 3 mg | 33% |
| Potassium | 287 mg | 6% |
| Magnesium | 93 mg | 22% |
| Phosphorus | 86 mg | 12% |
| Zinc | 1 mg | 10% |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Burning 103 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 19minWalking (3.5 mph)
- 12minCycling (moderate)
- 9minRunning (6 mph)
- 14minSwimming laps
Common questions
How many calories are in Horned melon (kiwano)?
One serving of Horned melon (kiwano) (1 cup) has 103 calories, which works out to 44 calories per 100 g. That is about 5.1% of a 2,000-calorie day.
Is Horned melon (kiwano) high in protein?
Not especially. It has 4.1 g of protein per serving, and protein supplies 15% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Horned melon (kiwano) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 18 g of net carbs and 62% of its calories come from carbohydrates, while most keto plans cap net carbs at 20โ50 g per day.
How much sodium is in Horned melon (kiwano)?
4.7 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
