Horned melon (Kiwano)
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 5.3 MG | 6% | |
| Thiamin | 0.0 MG | 2% | |
| Riboflavin | 0.0 MG | 1% | |
| Niacin | 0.6 MG | 4% | |
| Pantothenic acid | 0.2 MG | 4% | |
| Vitamin B-6 | 0.1 MG | 4% | |
| Folate, total | 3 UG | 1% | |
| Vitamin A, RAE | 7 UG | 1% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 13 MG | 1% | |
| Iron, Fe | 1.1 MG | 6% | |
| Magnesium, Mg | 40 MG | 10% | |
| Phosphorus, P | 37 MG | 3% | |
| Potassium, K | 123 MG | 3% | |
| Sodium, Na | 2 MG | 0% | |
| Zinc, Zn | 0.5 MG | 4% | |
| Copper, Cu | 0.0 MG | 2% | |
| Manganese, Mn | 0.0 MG | 2% |
Nutrition Highlights
- Very low in calories (44 kcal per 100g), suitable for weight management.
- Very low in fat (1.3g per 100g).
About Horned melon (Kiwano)
This intriguing fruit, known for its spiky exterior and vibrant, jelly-like interior, offers a surprising nutritional profile. The horned melon, also called kiwano, is a good source of several important vitamins and minerals, including vitamin C, magnesium, and potassium. While its calorie count is relatively low, its hydrating properties make it a refreshing choice. The fruit is primarily composed of water and carbohydrates, with a small amount of protein and fat. Keep in mind that it doesn't offer a significant amount of dietary fiber.
When incorporating this fruit into your diet, you'll find it incredibly versatile. The taste is mild, often compared to a blend of cucumber, banana, and lime, making it a pleasant addition to both sweet and savory dishes. The pulp can be enjoyed fresh, scooped out and eaten as is, or added to fruit salads and smoothies. It can also be used to add a touch of color and texture to salsas, or even blended into refreshing drinks. Its unique appearance also makes it a striking garnish for plates.
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