Fruit

Melon

Health
ScoreA

Melon is a low-calorie, water-rich fruit (92% water) providing excellent hydration, vitamin A, potassium, and bioactive compounds that support cardiovascular and metabolic health.

Track Melon in Formulate — free

Log it, see it roll into your daily nutrient coverage, and build a scored stack.

Open app →

Why Melon scores 86

Nutrient density32

Protein quality7

Fiber content6

Healthy fats5

Bioactive compounds12

Glycemic impact9

Top nutrients

% Daily Value per 1 medium (140 g)

Vitamin C 17%Copper 13%Vitamin B6 7.0%Niacin 6.0%Thiamin 5.7%

Nutrition

per_100g

Calories

0.8g

Protein

8.2g

Carbs

0.2g

Fat

0.8g

Fiber

Health benefits

Improved cardiovascular function and blood pressure regulation

moderate evidence

High potassium content supports sodium-potassium balance and vascular function; citrulline enhances nitric oxide production, promoting vasodilation and endothelial health

Enhanced hydration and electrolyte balance

strong evidence

92% water content combined with potassium, magnesium, and sodium creates optimal osmotic conditions for cellular hydration and fluid retention

Reduced oxidative stress and inflammation

moderate evidence

Beta-carotene and vitamin C act as antioxidants, neutralizing free radicals and supporting immune function; carotenoids accumulate in tissues for sustained protection

Support for vision health and eye protection

moderate evidence

High vitamin A (beta-carotene) content protects retinal cells and supports macular health; accumulates in ocular tissues as lutein equivalent

Improved vascular endothelial function

moderate evidence

Citrulline converts to arginine via the intestinal-renal axis, increasing systemic nitric oxide levels and improving arterial flexibility and blood flow

Pairs well with

·Pair with lime or lemon juice because citric acid enhances beta-carotene bioavailability and adds antimicrobial compounds
·Combine with cottage cheese or Greek yogurt because protein slows gastric emptying and stabilizes blood sugar response, preventing energy crashes
·Eat with black pepper or turmeric because piperine and curcumin enhance carotenoid absorption by 2-3 fold through increased intestinal permeability
·Pair with prosciutto or cured meats because the umami compounds enhance flavor perception while salt in meats amplifies the natural electrolyte profile

Practical tips

·Best timing: midday
·Select melons with a creamy yellow or tan underside and aromatic fragrance at the stem end; these indicate peak ripeness and maximum carotenoid concentration
·Store whole melons at room temperature to preserve carotenoid density; refrigerate only after cutting to prevent nutrient degradation from cold exposure
·Consume melon with skin-on portions when possible (near the rind) as carotenoid concentration increases toward outer layers
·Eat melons as a standalone snack or between meals rather than at the end of large meals to optimize hydration benefits and reduce digestive competition