Fruit
raw casaba melon.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
casaba melon
SERVING
CALORIES
28
PROTEIN
1.1g
CARBS
6.6g
FAT
0.10g
FIBER
0.90g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories28kcal—
Protein1.1g2%
Carbohydrates6.6g2%
Fiber0.90g3%
Sugar5.7g11%
Total fat0.10g0%
Saturated fat0.03g0%
Trans fat0g—
Cholesterol0mg0%
Water91.8g—
MINERALS
Sodium9.0mg0%
Potassium182mg4%
Calcium11mg1%
Iron0.34mg2%
Magnesium11mg3%
Phosphorus5.0mg0%
Zinc0.07mg1%
Copper0.06mg7%
Manganese0.04mg2%
Selenium0.40µg1%
VITAMINS
Vitamin A0µg0%
Vitamin C21.8mg24%
Vitamin D0µg0%
Vitamin E0.05mg0%
Vitamin K2.5µg2%
Thiamin (B1)0.02mg2%
Riboflavin (B2)0.03mg2%
Niacin (B3)0.23mg1%
Pantothenic acid (B5)0.08mg2%
Vitamin B60.16mg9%
Folate (B9)8.0µg2%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup170g
1 tablespoon10.6g
1 teaspoon3.5g
1 ml0.7g
1 liter708.3g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of hydration due to its high water content (around 90%).
- ✓Rich in Vitamin C, an antioxidant that supports the immune system and skin health.
- ✓Provides potassium, which is essential for maintaining healthy blood pressure and fluid balance.
- ✓Low in calories and fat, making it a healthy choice for weight management.
COOKING TIPS
In the kitchen.
- 1Casaba melon is best enjoyed raw and chilled to bring out its delicate, cucumber-like sweetness. Simply slice and remove the seeds before serving.
- 2Cube or use a melon baller to add to fruit salads, yogurt, or cottage cheese.
- 3Blend into refreshing smoothies, juices, or cold soups like a white gazpacho.
- 4The mild flavor pairs well with lime juice, mint, ginger, and savory items like prosciutto or feta cheese.
STORAGE
Keep it fresh.
- Store a whole, uncut casaba melon at cool room temperature for up to two weeks. You can tell it's ripe when the blossom end is slightly soft and it has a subtle sweet aroma.
- Once cut, wrap the melon tightly in plastic wrap or place it in an airtight container and refrigerate for up to 5 days.
FAQ
Frequently asked questions.
Is casaba melon healthy?
Yes, casaba melon is very healthy. It's an excellent source of hydration due to its high water content, and it's rich in Vitamin C, which supports the immune system. It also provides potassium, essential for blood pressure regulation, all while being low in calories and fat.
What are the main nutritional benefits of casaba melon?
Casaba melon offers significant nutritional benefits, primarily its high water content for hydration and its rich supply of Vitamin C, a powerful antioxidant. It also provides potassium, which is crucial for maintaining healthy fluid balance and blood pressure. Additionally, it's low in calories and fat.
How many calories and carbs are in casaba melon?
Per 100 grams, raw casaba melon contains approximately 28 calories and 6.58 grams of carbohydrates. It has a very low fat content at about 0.1 grams and provides 1.11 grams of protein, making it a light and refreshing fruit.
Is casaba melon good for weight loss?
Yes, casaba melon can be a good choice for weight loss. Its high water content helps you feel full, and it's very low in calories and fat. Substituting higher-calorie snacks with casaba melon can contribute to a calorie deficit.
Is casaba melon suitable for diabetics?
Casaba melon contains natural sugars and carbohydrates, so diabetics should consume it in moderation and monitor their portion sizes. While it has a moderate glycemic index, it's best to consult with a healthcare professional or dietitian for personalized dietary advice.
Is casaba melon keto-friendly?
Due to its carbohydrate content (6.58g per 100g), casaba melon is generally not considered keto-friendly for strict ketogenic diets. While it's lower in carbs than some fruits, even small portions can quickly add up and exceed daily carb limits for ketosis.
How do you prepare and eat casaba melon?
To prepare casaba melon, simply wash it, cut it in half, and scoop out the seeds. You can then slice it into wedges or cubes and enjoy it raw. It's delicious on its own, in fruit salads, or blended into smoothies.
What does casaba melon taste like?
Casaba melon has a mild, subtly sweet flavor with a slightly tangy finish, often described as a cross between honeydew and cantaloupe, but less intensely sweet. Its flesh is creamy white to pale yellow and has a firm, juicy texture.
How do you select a ripe casaba melon?
Look for a casaba melon that feels heavy for its size and has a smooth, slightly wrinkled rind that is uniformly yellow. The stem end should yield slightly to gentle pressure, and a ripe melon will often have a faint, sweet aroma.
How should casaba melon be stored?
Whole, unripe casaba melons can be stored at room temperature for several days until they ripen. Once ripe or cut, store casaba melon in an airtight container in the refrigerator, where it will last for about 3-5 days. Freezing is not recommended as it can alter the texture.
