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Melon: Fiber Breakdown, Calories, and Daily Value

Tender, watery, low-calorie melon. We break down fiber, blood sugar, and gut-friendly serving tips.

🍈

🌿 1 serving diced (~150 g / 5.3 oz)

Fruits

🌿 Dietary Fiber

1 serving diced (~150 g / 5.3 oz) 1.35 g

Soluble

0.8 g (59%)

Insoluble

0.55 g (41%)

Per 100g: 0.9 g

🎯 Daily Norm

% of DV of 30g / day (1 serving)

🔥 Calories & Energy

1 serving diced (~150 g / 5.3 oz) 51.0 kcal

Per 100g: 34.0 kcal

Nutrient density: 34 kcal per 100 g and about 51 kcal per 150 g serving (~5.3 oz).

⚡ Glycemic Index (GI)

1 serving diced (~150 g / 5.3 oz) 65 (Moderately high)

Per 100g: 65

GI is about 65: sugars absorb quickly, but because melon is mostly water and portions are small, glycemic load stays low (~4.9 at 120 g).

💡 Popular Melon Types and Varieties

Fiber stays low, but variety matters for taste and FODMAP tolerance

🍈 Cantaloupe (orange): Usually easier to tolerate and considered low-FODMAP in portions up to 120–150 g (~4.2–5.3 oz); rich in beta-carotene.

🍯 Honeydew: Sweet and fragrant, but if your gut is sensitive to excess fructose, keep portions to around 90 g (~3.2 oz) for optimal comfort.

🌾 Galia (muskmelon): Dense, aromatic flesh; fiber is similar to other melons, but it can feel heavier if you eat too much.

✨ Choose ripe, fresh melon, and if your gut is sensitive, start with a small portion of cantaloupe.

⚡ Quick Fiber Calculator (Melon)

One click, no registration

1 port

🟢 You ate 1.35 g of fiber — that is 5% of your daily norm (30 g)!

How Fiber and Nutrients in Melon Support Daily Wellness

How melon fits into weight management

Melon is about 90% water and low in calories, so it can make a snack feel light. But fiber is modest, and sugars absorb quickly: without protein or fat, fullness may be short.

Satiety Score

★ ★ ☆ ☆ ☆ 2.8 / 5.0

Light fullness: water and volume, but modest fiber

Caloric Density 51 kcal

Low calorie density

Effects on digestion and gut movement

Ripe melon has a near-neutral pH (6.0–6.7) and delicate flesh, making it gentle and soothing even for stomachs prone to acid discomfort. However, eating melon immediately after a heavy, fatty meal slows stomach emptying and may trigger fermentation or bloating. It is best enjoyed on an empty stomach or between meals.

Stomach «Softness» Scale

Irritating 8 / 10 (usually comfortable if you don’t overeat) Ideal

GI Stimulation Score 🌿 Gentle transit without acid irritation Neutral, watery flesh doesn’t irritate the stomach lining, but portion size still matters.

Microbiome fermentation and glycemic buffer

🩸 Feeding gut bacteria
Melon has modest fiber, but some gentle soluble fiber and fructose can reach the colon and provide light food for gut bacteria.

🛡️ Butyrate production
With an active microbiome, a little butyrate may form from these fibers, but melon is not a main source of short-chain fatty acids.

🌿 Glycemic buffer
Melon’s GI is moderately high (~65), but a small portion keeps glycemic load low: about 4.9 at 120 g (~4.2 oz) and about 8 at 150 g (~5.3 oz).

Prebiotic value

Fiber 1.35 g FODMAP: cantaloupe up to 120–150 g

Feeds friendly bacteria

Glycemic buffer 🛡️ High GI, but low load at a moderate portion No risk of sharp sugar drop

Culinary Physics

Raw vs Thermal Processing

How fiber properties and bioavailability change in Melon

🥗 Raw form

Fresh flesh (maximum benefit)

Intact structure: Undamaged plant cells encourage chewing and add light volume.
Vitamin complex: Orange varieties are rich in beta-carotene, plus vitamin C and antioxidants.
Fast emptying: On an empty stomach, melon typically leaves the stomach in about 20–30 minutes.

🔥 Thermal processing

After cooking

Softer flesh: Heat makes melon even more tender and reduces mechanical gut workload.
Better nutrient access: Short heating with a little fat may improve beta-carotene absorption.
Easier to digest: Good if raw melon feels too watery, though some vitamin C is lost.

Culinary Constructor & Alternatives

Best Food Combinations with Melon

Ready-made balanced combinations from the catalog

🥗 Fiber Plate Constructor

Smart Snack

Summer melon and mint platter

🍈

Melon Ingredient

+1.35 g

🍓

Strawberries Ingredient

+3.0 g

🟢 Total in plate: 4.3 g of fiber (14% of norm)

💡 Quick prep: Eat melon as its own snack between meals so its sugars are digested as lightly as possible.

🏆 Similar High-Fiber Options

Compare the amount of fiber in other products:

🍏 Apple 2.4 g / 100g 🍑 Apricot 2.5 g / 100g 🥑 Avocado 6.7 g / 100g 🍌 Banana 2.6 g / 100g