Fruits
Kiwano (Horned Melon), raw Nutrition Facts
Kiwano, also known as horned melon or African cucumber, is an exotic fruit with bright orange skin and spiky horns. The jelly-like green flesh has a mild cucumber-lime flavor and is packed with seeds.
Nutrition Facts
Per 100g serving
Calories44
% Daily Value*
Total Fat
1.3g2%
Saturated Fat
0.4g2%
Trans Fat
0.0g
Polyunsaturated Fat
0.7g
Monounsaturated Fat
0.1g
Cholesterol
-0%
Sodium
2mg0%
Total Carbohydrate
7.6g3%
Dietary Fiber
-0%
Total Sugars
7.6g
Protein
1.8g4%
Vitamin A
18mcg2%
Vitamin C
5.3mg6%
Vitamin D
-0%
Vitamin E
0.1mg1%
Vitamin K
-0%
Vitamin B6
0.1mg4%
Vitamin B12
-0%
Folate
3mcg1%
Calcium
13mg1%
Iron
1.1mg6%
Potassium
123mg3%
Magnesium
40mg10%
Zinc
0.5mg4%
*The % Daily Value (DV) 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.
Health Benefits
- ✓High water content supports hydration
- ✓Contains magnesium for muscle and nerve function
- ✓Low in calories, suitable for weight management
Best For
Exotic fruit saladsSmoothie bowlsGarnish for cocktails
Storage
Store at room temperature until ripe (skin turns orange). Once ripe, refrigerate for up to 1 week.
Serving Sizes
100g44 cal
1 fruit (209g)92 cal
1 cup cubes68 cal
Frequently Asked Questions
What does kiwano taste like?
Kiwano has a mild, refreshing flavor often described as a cross between cucumber, lime, and banana with a jelly-like texture.
How do you eat a kiwano?
Cut the fruit in half and scoop out the green jelly-like flesh with seeds. You can eat it raw, add to smoothies, or use as a garnish.
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