Melons

Q: How many calories in melon, medium (about 5" dia) of melons?

About 188 calories, with roughly 4.6g of protein. melon, medium (about 5" dia) weighs about 552g. Use the slider above for any other portion.

Grab-and-go fuel that has not been engineered into a snack.

cal per 100 g

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= 19.5 oz

Calories

188

Protein

4.6g

Carbs

45g

Fat

Protein 9% Carbs 87% Fat 5%

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Melons is 8g of sugar, wrapped in 0.9g of fiber per 100g. That's what makes it not soda.

The fiber slows absorption; the sugar is not "free sugar" the way added sugar is. Whole fruit and juice are different foods nutritionally, even at the same sugar number.

Reverse calculator

Work backwards from your target.

To hit grams of protein, eat:

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For calories, eat:

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Burn it off

What per 100 g costs.

Minutes for a 155 lb (70 kg) adult to burn 34 cal. Adjust down for lighter, up for heavier.

Walking

min · 3.5 mph

Cycling

min · easy pace

Jogging

min · 5 mph

Swimming

min · freestyle

Estimates from the Compendium of Physical Activities. Real burn depends on weight, intensity, and fitness.

The chef's caveat

Ripeness matters

A greener melons has more starch and less sugar; a spotty one is the reverse. Total calories barely move, but if you are tracking blood sugar or fiber-vs-sugar ratio, ripeness is a real variable — not a rounding error.

Full nutrient panel · per 100 g

What else is in there.

From USDA FoodData Central (SR Legacy). %DV against the FDA 2,000-calorie reference.

Fiber0.9 g3%

Sugar7.86 g—

Saturated fat0.051 g0%

Cholesterol0 mg0%

Sodium16 mg1%

Potassium267 mg6%

Calcium9 mg1%

Iron0.21 mg1%

Magnesium12 mg3%

Zinc0.18 mg2%

Vitamin C36.7 mg41%

Vitamin E0.05 mg0%

Vitamin A169 mcg19%

Vitamin D0 mcg0%

Vitamin B60.072 mg4%

Vitamin B120 mcg0%

Folate21 mcg5%

Niacin0.734 mg5%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

per 100 g, as-served. Same portion, honest comparison.

Strawberry

Almost identical calories.

Cal32 Protein0.7 g Fat0.3 g

Watermelon

Almost identical calories.

Cal30 Protein0.6 g Fat0.1 g

Pear

Almost identical calories.

Cal42 Protein0.5 g Fat0.2 g

Common questions

The stuff people actually ask.

How many calories in melon, medium (about 5" dia) of melons?

About 188 calories, with roughly 4.6g of protein. melon, medium (about 5" dia) weighs about 552g. Use the slider above for any other portion.

Does a ripe melons have more calories?

Barely. As fruit ripens, starch converts to sugar — same calories, different molecule. What changes: sweeter taste, faster blood-sugar rise, softer texture. Total calories move maybe 3–5%.

Is melons actually healthy, or is that marketing?

By the numbers on this page: fiber, vitamin C, potassium; sugar comes with its brake pedal (fiber).

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