The question of how many calories are in one whole melon is impossible to answer with a single number. The term “melon” encompasses many fruits, each with a different nutritional profile, density, water content, and size. As such, the calorie count can range from a few hundred for a small cantaloupe to well over a thousand for a large watermelon. Understanding the caloric content requires examining each type individually.
Watermelon Calories
Watermelon is renowned for its high water content, making it relatively low in calories per gram. However, its large size means that an entire melon can contribute a significant number of calories.
Calorie Breakdown for Watermelon
- Per 100 grams: A 100-gram serving of raw watermelon contains approximately 30 calories.
- Whole Melon: A large watermelon, for example, a 15-inch long by 7.5-inch diameter variety, can weigh over 4.5 kilograms and contain around 1,360 calories.
- Per Slice: A typical slice or wedge, representing about 1/16th of a melon, contains roughly 86 calories.
Watermelon is also rich in the antioxidant lycopene, which is linked to a decreased risk of certain cancers and heart disease. Its high water and potassium content also make it great for hydration and maintaining healthy blood pressure.
Cantaloupe Calories
Cantaloupe is generally smaller than watermelon, resulting in a lower overall calorie count for the whole fruit. The calorie total is directly proportional to its size.
Calorie Breakdown for Cantaloupe
- Per 100 grams: Cantaloupe contains about 34 calories per 100 grams.
- Whole Melon (Medium): A medium-sized cantaloupe (about 5 inches in diameter) weighs around 552 grams and has approximately 188 calories.
- Whole Melon (Large): A large cantaloupe (around 6.5 inches in diameter) weighs about 814 grams and contains roughly 277 calories.
Cantaloupe is an excellent source of vitamins A and C, and contains significant amounts of beta-carotene, which is crucial for eye health and immune function.
Honeydew Melon Calories
Honeydew is another popular melon that offers a different calorie count depending on its size. Like its cousins, its high water content makes it a hydrating, nutrient-dense fruit.
Calorie Breakdown for Honeydew
- Per 100 grams: Honeydew contains around 36 calories per 100 grams.
- Whole Melon (Medium): A medium honeydew melon (about 5.25 inches in diameter) contains approximately 360 calories.
- Whole Melon (Large): A larger honeydew melon, which can be 6 to 7 inches in diameter, can contain up to 461 calories.
Honeydew is a good source of potassium and vitamin C, and it contains fiber and vitamin B6. For a more detailed look at the health benefits of honeydew melon, check out this guide from Healthline: 10 Surprising Benefits of Honeydew Melon.
Factors Affecting a Melon's Calorie Count
Beyond the variety, several factors can influence the total calorie content of a whole melon:
- Size and Weight: The most significant factor. A heavier melon, regardless of its type, will almost always have a higher calorie count.
- Water Content: The ratio of water to sugar affects the calories per gram. Watermelon, for instance, has a very high water content, which lowers its calorie density compared to other fruits.
- Ripeness: As a melon ripens, its sugars can become more concentrated. While this typically doesn't cause a massive difference in the overall calorie count of the whole fruit, it can make it taste sweeter.
- Growing Conditions: Environmental factors, including soil quality and sun exposure, can influence the fruit's sugar content and, consequently, its total calories.
Whole Melon Calorie Comparison
To put these figures into perspective, here is a quick comparison of calories in different whole melons based on average sizes reported by nutrition databases.
| Melon Type | Average Diameter | Approx. Weight (g) | Estimated Whole Melon Calories |
|---|---|---|---|
| Watermelon | 15" long, 7.5" dia | 4518g | ~1,360 kcal |
| Honeydew (Large) | 6"-7" dia | ~2000g | ~461 kcal |
| Honeydew (Medium) | 5.25" dia | ~1500g | ~360 kcal |
| Cantaloupe (Large) | 6.5" dia | 814g | ~277 kcal |
| Cantaloupe (Medium) | 5" dia | 552g | ~188 kcal |
Conclusion
While the phrase “one whole melon” is too general for a single calorie answer, a breakdown by type provides a much clearer picture. The lowest calorie whole melon of the common varieties is a medium cantaloupe, at just under 200 calories, while the highest is a large watermelon, exceeding 1,300 calories. Regardless of the type, melons are a hydrating, nutrient-packed fruit that can be enjoyed as part of a healthy diet, provided portion sizes are considered, especially for those mindful of their total daily caloric intake.
