Kiwano Melon: The Surprising Answer to Which Melon is High in Magnesium

January 10, 2026 •

3 min read

Magnesium is vital for over 300 biochemical reactions in the body, including muscle and nerve function. When asking which melon is high in magnesium, many assume common varieties are the best, but the exotic kiwano melon offers a surprisingly rich source of this key mineral.

Quick Summary

This analysis compares the magnesium content of popular melons, revealing that the kiwano melon is the highest source. It details nutritional information for kiwano, cantaloupe, honeydew, and watermelon to guide your dietary choices.

Key Points

Kiwano is King: Per 100g, kiwano melon provides significantly more magnesium than other common melons like cantaloupe, watermelon, and honeydew.
Magnesium's Benefits: This essential mineral supports muscle and nerve function, regulates blood pressure, and contributes to healthy bones.
Comparison Matters: While all melons contain magnesium, comparing them by weight reveals substantial differences, with kiwano being the clear frontrunner.
Nutrient-Dense Choice: The kiwano melon is not only high in magnesium but also offers other vital nutrients such as Vitamin C, Vitamin A, and iron.
A Balanced Perspective: It's important to consume a variety of magnesium-rich foods, including leafy greens, nuts, and legumes, for overall health, not just rely on melons.

Understanding the Magnesium Content in Melons

Magnesium is an essential mineral that plays a crucial role in maintaining overall health, including energy creation, nerve function, blood pressure regulation, and bone health. While many people are aware of magnesium-rich foods like leafy greens and nuts, fruits like melon also contribute to daily intake. However, not all melons are created equal when it comes to their mineral profile. Comparing the magnesium levels of different melon varieties can help you make an informed choice for boosting your nutrient consumption.

The Clear Winner: Kiwano Melon

The kiwano melon, also known as the horned melon or African horned cucumber, stands out for its high magnesium content. This exotic fruit features a gelatinous, lime-green interior and a spiky orange exterior. According to nutritional data, a single kiwano melon (approximately 209 grams) provides about 83.6 mg of magnesium. This translates to roughly 40 mg per 100 grams, making it a powerful source of this mineral among its melon relatives. In addition to magnesium, kiwano melon also contains other valuable nutrients such as Vitamin C, Vitamin A, iron, and potassium, all while being relatively low in calories.

Comparing Magnesium in Common Melons

While kiwano melon leads the pack, other familiar melons like cantaloupe, honeydew, and watermelon also offer magnesium, though in smaller quantities. The nutrient density varies, so it's helpful to compare their contributions based on a standardized serving size.

Cantaloupe

A popular and sweet melon, cantaloupe is a good source of vitamins A and C but provides a more modest amount of magnesium. A cup of diced cantaloupe (approx. 160g) contains about 19.2 mg of magnesium, which is around 12 mg per 100 grams. A medium whole cantaloupe has approximately 66.24 mg of magnesium.

Watermelon

Known for its high water content and hydrating properties, watermelon is another source of magnesium and potassium. A cup of diced watermelon (approx. 152g) provides about 15.2 mg of magnesium, or approximately 10 mg per 100 grams. It's a refreshing way to supplement your intake but not as potent as kiwano.

Honeydew Melon

Honeydew melon is similar to watermelon in its magnesium levels, providing approximately 17 mg per 1-cup serving (approx. 170g), which equates to about 10 mg per 100 grams. It is also a source of potassium and Vitamin C.

Comparative Analysis: Melon Magnesium Content (per 100g)


Melon Type	Magnesium Content (mg) per 100g	Key Nutrients (besides Mg)
Kiwano Melon	~40 mg	Vitamin C, Vitamin A, Iron
Cantaloupe	~12 mg	Vitamin A, Vitamin C, Potassium
Honeydew	~10 mg	Vitamin C, Potassium, Folate
Watermelon	~10 mg	Vitamin A, Vitamin C, Potassium

Other Sources of Magnesium in Melons

Interestingly, the seeds of melons can also be a significant source of magnesium. Sprouted and shelled watermelon seeds, for instance, are particularly high in both magnesium and protein. This highlights the importance of using the entire fruit when possible, for example, by roasting the seeds as a crunchy, nutrient-dense snack.

The Importance of a Balanced Diet

While identifying which melon is high in magnesium can help guide your food choices, it is important to remember that relying on a single food for a mineral is not ideal. A balanced and varied diet is the best way to ensure you meet all your nutritional needs. Incorporating a variety of fruits, vegetables, and other foods is crucial for maintaining good health.

For more detailed information on magnesium's role in the body and its various dietary sources, consider exploring reliable resources such as the National Institutes of Health website. This resource offers comprehensive data on magnesium's functions, dietary sources, and health implications.

Conclusion

For those specifically targeting a high magnesium fruit, the kiwano melon is the standout choice among common and exotic melon varieties. Its rich mineral content, combined with other essential vitamins, makes it a nutrient-dense addition to any diet. However, cantaloupe, watermelon, and honeydew also contribute to your daily magnesium intake, and the seeds of melons like watermelon offer an extra boost. By understanding the nutritional differences, you can strategically include a variety of melons in your diet to support your overall health and wellness.

Frequently Asked Questions

Among the most common melons, cantaloupe generally contains slightly more magnesium per 100g than watermelon or honeydew. Kiwano melon, though less common, contains significantly more magnesium by weight.

Yes, sprouted and shelled watermelon seeds are a good source of magnesium and are often overlooked. They also provide a significant amount of protein.

Bitter melon is recognized as a source of magnesium, among other nutrients. However, specific magnesium content per 100g is not explicitly detailed in the provided search results for a direct comparison.

Yes, watermelon can be beneficial for muscle cramps, especially those related to dehydration and electrolyte imbalance. It contains both magnesium and potassium, two minerals important for muscle function.

The magnesium found in whole foods like melons is generally well-absorbed by the body. This is a preferable source compared to some supplements which can have lower bioavailability.

Other excellent food sources of magnesium include leafy greens (like spinach), nuts (especially almonds and cashews), seeds (such as pumpkin and chia), legumes (like black beans and edamame), and whole grains.

The Recommended Dietary Allowance (RDA) for adult males typically ranges from 400-420 mg per day, while for adult females it is 310-320 mg per day. These recommendations can vary slightly with age.