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Melon Salad⏱ 20 min total
Recipes

Melon Salad

Per 1 serving · 323 g · 4 ingredients

Calories
151
8%
of a 2,000 cal day
  • Protein
    2.1g
    5% of calories
  • Carbs
    39g
    92% of calories
  • Fat
    0.5g
    3% of calories
Portion
  • ✓ Low fat
  • ✓ Low saturated fat
  • ✓ Low sodium
  • ✓ Cholesterol free

At a glance

One serving of Melon Salad (323 g) has 151 calories, with 2.1 g of protein, 39 g of carbohydrates and 0.5 g of fat. Most of its energy comes from carbs (92% of calories). It is high in Vitamin C (96% DV), Vitamin B6 (22% DV) and copper (29% DV).

Per 100 g
47cal
very low energy density
Protein per 100 cal
1.4g
Net carbs
35g
carbs minus fiber
Fiber
3.2g
33 g sugar

High in

20%+ of the daily value

  • Vitamin C96%
  • Vitamin B622%
  • Copper29%
  • Manganese39%

Good source of

10–19% of the daily value

  • Dietary fiber12%
  • Vitamin A16%
  • Vitamin K13%
  • Thiamine16%
  • Folate (B9)12%
  • Iron10%

Watch

20%+ of the daily value

Nothing notable

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 20 min
  1. 1

    Peel and seed the melons, then chop into cubes. Cut the pineapple into bite-size chunks. Leave grapes whole or halve them if large.

  2. 2

    Add all fruit to a large bowl and gently toss to mix. Serve immediately or chill until cold.

Vitamins & minerals

Amounts for 1 serving (323 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A143 μg
16%
Vitamin C87 mg
96%
Vitamin D0 μg
0%
Vitamin E0.2 mg
2%
Vitamin K16 μg
13%
Thiamine0.2 mg
16%
Riboflavin (B2)0.1 mg
7%
Niacin1 mg
9%
Vitamin B60.3 mg
22%
Folate (B9)49 μg
12%
Vitamin B120 μg
0%
Pantothenic acid0.4 mg
8%
Choline21 mg
4%

Minerals

NutrientAmount% Daily Value
Calcium31 mg
3%
Iron1 mg
10%
Potassium642 mg
14%
Magnesium33 mg
8%
Phosphorus43 mg
6%
Zinc0.4 mg
3%
Copper0.3 mg
29%
Manganese1 mg
39%
Selenium1 μg
2%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine0.2 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene14 μg—
Arginine0.1 g—
Aspartic acid0.3 g—
Beta carotene1,700 μg—
Caffeine0 mg—
Cystine0 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride7 μg—
Fructose12 g—
Galactose0 g—
Glucose10 g—
Glutamic acid0.4 g—
Glycine0.1 g—
Histidine0 g—
Hydroxyproline0 g—
Isoleucine0 g—
Lactose0 g—
Leucine0.1 g—
Lycopene0 μg—
Lysine0.1 g—
Maltose0 g—
Methionine0 g—
Monounsaturated fats0 g—
Phenylalanine0.1 g—
Polyunsaturated fats0.2 g—
Proline0.1 g—
Retinol0 μg—
Serine0.1 g—
Starch0 g—
Sucrose11 g—
Theobromine0 mg—
Threonine0 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0 g—
Tyrosine0 g—
Valine0.1 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 151 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 29min
    Walking (3.5 mph)
  • 18min
    Cycling (moderate)
  • 13min
    Running (6 mph)
  • 21min
    Swimming laps

Common questions

How many calories are in Melon Salad?

One serving of Melon Salad (1 serving) has 151 calories, which works out to 47 calories per 100 g. That is about 7.6% of a 2,000-calorie day.

Is Melon Salad high in protein?

Not especially. It has 2.1 g of protein per serving, and protein supplies 5% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Melon Salad keto-friendly?

It is hard to fit into a strict keto diet. One serving has 35 g of net carbs and 92% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Melon Salad?

31 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

How much sugar is in Melon Salad?

33 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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