Muskmelon Health Benefits and Nutritional Information
Discover the amazing health benefits of muskmelon, from hydration to vitamins. Get full nutritional info for this sweet, summer fruit.
Written by Dr. Vasanthasree Nair
Reviewed by Dr. Dhankecha Mayank Dineshbhai MBBS
Last updated on 10th Aug, 2025
Introduction
Muskmelon, also known as Cantaloupe or Kharbuja in Hindi, is a delicious and refreshing fruit widely enjoyed during the summer months. Packed with essential nutrients, this sweet and juicy fruit not only satisfies your taste buds but also offers numerous health benefits. Whether you're looking to boost your immunity, improve digestion, or stay hydrated, muskmelon is a great addition to your diet.
In this article, we’ll explore the nutritional value of muskmelon, its health benefits, and some easy ways to include it in your daily meals.
Nutritional Value of Muskmelon
Muskmelon is low in calories but rich in vitamins, minerals, and antioxidants. Here’s a breakdown of its key nutrients per 100 grams:
Calories: 34 kcal
Carbohydrates: 8.2 g
Fiber: 0.9 g
Protein: 0.8 g
Vitamin A: 3382 IU (68% of daily requirement)
Vitamin C: 36.7 mg (61% of daily requirement)
Potassium: 267 mg
Folate (Vitamin B9): 21 mcg
Betacarotene: 2020 mcg
Water Content: ~90%
This nutrient dense fruit is also a good source of antioxidants like lutein and zeaxanthin, which support eye health.
Top Health Benefits of Muskmelon
Top health benefits of muskmelon include:
1. Boosts Immunity
Muskmelon is rich in Vitamin C, which strengthens the immune system by increasing white blood cell production. Regular consumption helps fight infections and keeps colds and flu at bay.
2. Supports Heart Health
The high potassium content in muskmelon helps regulate blood pressure by balancing sodium levels in the body. Additionally, its fiber content reduces bad cholesterol (LDL), lowering the risk of heart disease.
3. Aids Digestion & Prevents Constipation
Muskmelon contains dietary fiber, which promotes healthy digestion and prevents constipation. Its high water content also keeps the digestive system hydrated and functioning smoothly.
4. Hydrates the Body
With 90% water content, muskmelon is an excellent fruit to prevent dehydration, especially in hot weather. It replenishes lost fluids and electrolytes, keeping you refreshed.
5. Promotes Healthy Skin & Hair
Vitamin A and beta carotene help maintain glowing skin by repairing damaged cells.
Vitamin C boosts collagen production, reducing wrinkles and improving skin elasticity.
The antioxidants protect against sun damage and premature aging.
6. Helps in Weight Management
Low in calories and high in water and fiber, muskmelon keeps you full for longer, reducing unnecessary cravings. It’s a great snack for those aiming for weight loss.
7. Good for Eye Health
The beta carotene in muskmelon converts into Vitamin A, which is essential for good vision. It also contains lutein and zeaxanthin, which protect against age related macular degeneration.
8. Regulates Blood Sugar Levels
Despite being sweet, muskmelon has a low glycemic index (GI), meaning it doesn’t cause sudden spikes in blood sugar. However, diabetic patients should consume it in moderation.
9. Reduces Stress & Anxiety
Muskmelon contains potassium, which helps normalize heartbeat and oxygen flow to the brain, reducing stress and anxiety.
10. Supports Pregnancy Health
Rich in folate (Vitamin B9), muskmelon helps in fetal brain development and prevents neural tube defects in pregnant women.
Consult Top Specialists for Personalised Tips
How to Include Muskmelon in Your Diet?
Here are some simple and tasty ways to enjoy muskmelon:
As a Fresh Fruit: Simply cut into cubes and enjoy as a snack.
Smoothies & Juices: Blend with yogurt or mint for a refreshing drink.
Fruit Salads: Mix with other fruits like watermelon and berries.
Desserts: Add to custards, sorbets, or fruit chaat.
Hydrating Drink: Make muskmelon juice with a pinch of black salt.
Precautions & Side Effects
While muskmelon is highly beneficial, some people should consume it cautiously:
Diabetics: Eat in moderation due to natural sugars.
Kidney Patients: High potassium may not be suitable for those with kidney issues.
Allergies: Rarely, some may experience itching or swelling.
Always wash the outer skin thoroughly before cutting to avoid contamination.
When to Consult a Doctor?
If you experience digestive discomfort, allergic reactions, or have chronic conditions like diabetes or kidney disease, it’s best to consult a doctor before making dietary changes.
Need personalized advice?
You can book a consultation with a nutritionist or dietitian through Apollo 24|7 for expert guidance on including muskmelon in your diet.
Final Thoughts
Muskmelon is a powerhouse of nutrients that supports overall health—from boosting immunity to improving digestion and skin health. Its natural sweetness makes it a guilt free snack, perfect for all age groups.
So, the next time you’re looking for a healthy and hydrating fruit, grab a muskmelon and enjoy its delicious benefits!
Stay healthy, stay refreshed!
Consult Top Nutritionists
Consult Top Specialists for Personalised Tips
Dr. Bhukya Pavan Kalyan
General Physician
5 Years • MBBS DNB Paediatrics
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dr. Ramalinga Reddy
General Physician
5 Years • MBBS MD General medicine
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dt. Ila Sharma
Clinical Nutritionist
18 Years • Master in food & Nutrition
Gurugram
VIPUL GREENS - SOCIETY CLINIC, Gurugram
Dr Sumanth R
General Physician
2 Years • MBBS
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dr. Sasikamalam
General Practitioner
1 Years • MBBS
COIMBATORE
Apollo Sugar Clinic Coimbatore, COIMBATORE
Consult Top Nutritionists
Dr. Bhukya Pavan Kalyan
General Physician
5 Years • MBBS DNB Paediatrics
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dr. Ramalinga Reddy
General Physician
5 Years • MBBS MD General medicine
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dt. Ila Sharma
Clinical Nutritionist
18 Years • Master in food & Nutrition
Gurugram
VIPUL GREENS - SOCIETY CLINIC, Gurugram
Dr Sumanth R
General Physician
2 Years • MBBS
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dr. Sasikamalam
General Practitioner
1 Years • MBBS
COIMBATORE
Apollo Sugar Clinic Coimbatore, COIMBATORE
