# Horned melon (Kiwano): calories and nutrition
Canonical: https://nutritionizm.com/food/horned-melon-kiwano/
Last verified: 2026-10-26
Source: USDA FoodData Central (ID: 167791)
License: USDA FoodData Central values are public domain (CC0 1.0); Nutritionizm compilation and plain-language text are licensed under CC BY 4.0 (attribution: link to Canonical URL).

Horned melon (kiwano) gives 44 kcal, 1.78 g protein, 1.26 g fat, 7.56 g carbs, 40 mg magnesium, 1.13 mg iron and 5.3 mg vitamin C per 100 g.

## Nutrient profile (per 100 g)

| Nutrient | Per 100 g | % Daily Value |
| --- | --- | --- |
| Calories | 44 kcal | 2% |
| Total Fat | 1.3 g | 2% |
| Total Carbohydrate | 7.6 g | 3% |
| Protein | 1.8 g | 4% |
| Sodium | 2 mg | 0% |
| Calcium | 13 mg | 1% |
| Folate | 3 µg | 1% |
| Iron | 1.1 mg | 6% |
| Magnesium | 40 mg | 10% |
| Potassium | 123 mg | 3% |
| Vitamin A | 7 µg | 1% |
| Vitamin C | 5.3 mg | 6% |
| Zinc | 0.5 mg | 4% |

## Standard servings

- 1 cup: 233 g
- 1 fruit (4-2/3" long x 2-3/4" dia): 209 g

## What is in it
Horned melon provides 44 kcal, 1.78 g protein, 1.26 g fat and 7.56 g carbohydrates in each 100 g serving. It also contains 2 mg sodium, 13 mg calcium, 1.13 mg iron, 40 mg magnesium, 123 mg potassium, 0.48 mg zinc, 5.3 mg vitamin C, 7 µg vitamin A and 3 µg folate. A typical cup weighs about 233 g and one whole fruit weighs about 209 g.

## What it means for your health
The magnesium in this food may help support muscle and nerve function. Iron may assist with oxygen transport in the blood. Vitamin C may contribute to normal immune function and skin health. The low sodium and low fat content make it a light addition to meals.

## Good to know
Because the fruit is low in calories and fat, it can fit easily into a balanced diet. The potassium level is modest at 123 mg per 100 g. The small amount of folate (3 µg) is not a major source. This is general education, not medical advice.