Casaba Melon (Raw) – Nutritional Information
Casaba melons are a refreshing and nutritious fruit, ideal for adding a natural sweetness and hydrating benefits to your meals. Known for their smooth, pale yellow rind and sweet, juicy flesh, casaba melons offer a range of health benefits while being low in calories. Here’s a breakdown of the key nutritional components per 100g serving:
Nutritional Breakdown:
| Nutrient | Amount |
|---|---|
| Energy | 28 kcal |
| Protein | 1.11 g |
| Total Fat | 0.1 g |
| Saturated Fat | 0.025 g |
| Carbohydrates | 6.58 g |
| Dietary Fiber | 0.9 g |
| Sugars | 5.69 g |
| Calcium | 11 mg |
| Iron | 0.34 mg |
| Magnesium | 11 mg |
| Phosphorus | 5 mg |
| Potassium | 182 mg |
| Sodium | 9 mg |
| Zinc | 0.07 mg |
| Copper | 0.06 mcg |
| Manganese | 0.035 mg |
| Selenium | 0.4 mcg |
| Vitamin C | 21.8 mg |
| Thiamine (B1) | 0.015 mg |
| Riboflavin (B2) | 0.031 mg |
| Niacin (B3) | 0.232 mg |
| Vitamin B6 | 0.163 mg |
| Folate | 8 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.05 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits:
Casaba melons are an excellent source of hydration, as they contain a high water content. This makes them a perfect fruit to enjoy on a hot day or after a workout. They are also packed with vitamin C, an antioxidant that supports the immune system and skin health. Additionally, the melon’s potassium content helps maintain a healthy heart and optimal muscle function.
Though casaba melons are naturally sweet, they are low in calories, making them an ideal choice for those seeking to manage their calorie intake. The fruit’s fiber content also supports digestive health and helps maintain a balanced blood sugar level.
Dietary Considerations:
Casaba melon is a versatile and healthy addition to various dietary plans, including:
- Low-calorie diets: Due to its low calorie and high water content, it serves as a refreshing snack or dessert option.
- Vegan and vegetarian diets: Naturally plant-based, it fits well within these dietary preferences.
- Gluten-free: Casaba melons are naturally free of gluten and suitable for those with gluten sensitivities or celiac disease.
- Keto-friendly: While relatively low in carbs compared to other fruits, the moderate carb content may not be ideal for strict keto diets, but it can be enjoyed in moderation.
Allergen Information:
Casaba melons are not known to contain common allergens. However, as with any food, it’s important to be mindful of potential individual sensitivities.
Culinary Tips:
Enjoy casaba melon raw by cutting it into wedges or cubes. It pairs beautifully with other fruits in a refreshing salad, or you can use it to add a sweet touch to salsas and smoothies. For a savory twist, try it alongside prosciutto or other cured meats for a balanced appetizer.
Incorporating casaba melon into your meals not only adds a burst of natural sweetness but also provides a wide range of nutrients that contribute to overall health. Whether you’re looking to hydrate, boost your immune system, or simply enjoy a delicious snack, casaba melon is a perfect choice.
