Horned Melon (Kiwano) – Nutritional Information & Benefits
Horned melon, also known as kiwano, is a unique and vibrant fruit that hails from the horned melon family. Its striking appearance, with spiky orange skin and a bright green, jelly-like interior, makes it an eye-catching addition to any dish. Beyond its exotic look, horned melon offers a refreshing, mildly tangy flavor, often compared to a cross between a cucumber and a zucchini. It is not only a feast for the eyes but also provides a variety of health benefits, making it a great addition to your diet.
Nutritional Information per 100g of Horned Melon (Kiwano)
| Nutrient | Amount |
|---|---|
| Energy | 44.0 kcal |
| Protein | 1.78 g |
| Total Fat | 1.26 g |
| Saturated Fat | 0.0 g |
| Carbohydrates | 7.56 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 13.0 mg |
| Iron | 1.13 mg |
| Magnesium | 40.0 mg |
| Phosphorus | 37.0 mg |
| Potassium | 123.0 mg |
| Sodium | 2.0 mg |
| Zinc | 0.48 mg |
| Copper | 0.02 mcg |
| Manganese | 0.039 mg |
| Selenium | 0.0 mcg |
| Vitamin C | 5.3 mg |
| Thiamine (Vitamin B1) | 0.025 mg |
| Riboflavin (Vitamin B2) | 0.015 mg |
| Niacin (Vitamin B3) | 0.565 mg |
| Vitamin B6 | 0.063 mg |
| Folate | 3.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 7.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits of Horned Melon (Kiwano)
Horned melon is a low-calorie fruit, making it an excellent option for those who are looking to maintain or lose weight. Despite its low calorie content, it packs in an array of essential nutrients that contribute to a balanced diet.
Rich in Potassium & Magnesium
With 123 mg of potassium and 40 mg of magnesium per 100g, horned melon supports heart health and helps in regulating blood pressure. Potassium is crucial for maintaining proper muscle function and nerve transmission, while magnesium plays a vital role in muscle relaxation and energy production.
Vitamin C Boost
Horned melon provides 5.3 mg of Vitamin C per 100g, contributing to your daily antioxidant needs. Vitamin C is essential for boosting immunity, maintaining healthy skin, and preventing cell damage caused by free radicals.
Source of Iron
With 1.13 mg of iron per 100g, kiwano supports the production of red blood cells and promotes healthy circulation. Iron is also essential for energy production, making it important for maintaining stamina throughout the day.
Low in Fat, High in Protein
With just 1.26 grams of total fat and 1.78 grams of protein, this melon is a great option for those following low-fat or plant-based diets. It provides a good amount of protein, which is essential for muscle repair and growth, without adding excessive fat.
Allergen Information
Horned melon (kiwano) is considered safe for most individuals and is not typically associated with common allergens. However, if you have sensitivities or allergies to melons, cucumbers, or related fruits, it is advisable to consult a healthcare professional before consuming it.
Dietary Preferences
- Vegan-friendly: Horned melon is entirely plant-based, making it suitable for vegans and vegetarians.
- Gluten-free: It is naturally gluten-free and can be safely consumed by those with gluten intolerance or celiac disease.
- Low in Calories: Ideal for those following a calorie-controlled or weight management diet.
- Low in Sugar: With no sugar content per 100g, this fruit is also a great option for those monitoring their sugar intake.
Usage and Tips
Horned melon is incredibly versatile in the kitchen and can be enjoyed in various ways. Its bright green, jelly-like flesh is the main edible part, and it can be scooped directly out of the peel. The seeds are also edible and add a crunchy texture, making it a great addition to salads, smoothies, or as a topping for yogurt.
For a refreshing snack, try adding the pulp to fruit salads, or mix it into a chilled smoothie for a tropical twist. Alternatively, you can use it as a garnish for cocktails or as an interesting topping for desserts like sorbet or panna cotta.
Conclusion
Whether you’re looking for a nutrient-packed snack or a unique ingredient to elevate your culinary creations, horned melon is an exotic fruit worth exploring. With its low calorie and fat content, combined with essential vitamins and minerals, it makes a healthy and versatile addition to your diet. Try adding this beautiful fruit to your meals and enjoy its refreshing, mildly sweet flavor that pairs well with a variety of dishes.
