https://www.healthline.com/nutrition/kiwano-melon
7 Benefits of Kiwano (Horned Melon) — And How to Eat It
Kiwano melon is an exotic, peculiar-looking fruit from the central and southern regions of Africa.
It’s formally known as Cucumis metuliferus but informally also goes by horned melonand African horned cucumber.
When ripe, the thick outer skin of a kiwano melon is bright orange and covered in small spiny projections or horns. The inner flesh consists of a gelatinous, lime-green or yellow substance that houses a multitude of edible seeds.
Though kiwano melon isn’t a fruit you’re likely to find in an average fruit basket, including it in your diet may be good for your health.
Here are 7 benefits of kiwano melon and tips on how to eat it.
1. Contains a Variety of Essential Nutrients
Kiwano melon boasts an array of vitamins and minerals, many of which play a role in its ability to positively impact health.
A single kiwano melon (209 grams) provides the following nutrients (1Trusted Source):
Calories: 92
Carbs: 16 grams
Protein: 3.7 grams
Fat: 2.6 grams
Vitamin C: 18% of the Reference Daily Intake (RDI)
Vitamin A: 6% of the RDI
Vitamin B6: 7% of the RDI
Magnesium: 21% of the RDI
Iron: 13% of the RDI
Phosphorus: 8% of the RDI
Zinc: 7% of the RDI
Potassium: 5% of the RDI
Calcium: 3% of the RDI
Kiwano melon is mainly comprised of water and relatively low in calories, carbs, and fat. About 16% of its calories come from protein — which is relatively high compared to other fruits.
This unique nutrient distribution makes kiwano melon suitable for a variety of diet plans.
SUMMARY
Kiwano melon contains many vitamins and minerals that are essential to optimal health. It’s relatively low in calories, yet — for a fruit — high in protein.
2. Provides Several Potent Antioxidants
Kiwano melon is not only nutritious but also offers several potent antioxidants — many of which are nutrients themselves.
Antioxidants are compounds found in certain foods that can protect against cellular damage caused by oxidative stress in your body.
Though oxidative reactions are a normal part of human metabolism, too much oxidative strain can result in inflammation and impaired cellular function over time.
You can minimize this potential damage by providing your body with an adequate supply of antioxidant-rich foods like kiwano melon.
The main antioxidants in kiwano melon are vitamin C, vitamin A, zinc, and lutein. Together, these nutrients play a role in reducing inflammation and preventing chronic diseases, such as diabetes, heart disease, and certain types of cancer (1Trusted Source, 2Trusted Source, 3Trusted Source, 4).
Moreover, the edible seeds found within the fruit’s pulp provide vitamin E — another nutrient with antioxidant properties (5).
SUMMARY
Kiwano melon and its seeds contain several antioxidants, including zinc, lutein, and vitamins A, C, and E.
3. Promotes Healthy Red Blood Cell Production
Kiwano melon is a good source of iron and provides about 13% of your daily needs (1Trusted Source).
Red blood cells store an iron-containing substance called hemoglobin, which is used to transport oxygen through your body.
Thus, an adequate supply of dietary iron is necessary for your body to produce enough healthy red blood cells for proper oxygenation (6Trusted Source).
Plant sources of iron — such as kiwano melon — contain a form of the mineral known as non-heme iron. This form isn’t absorbed as efficiently as iron from animal sources.
However, pairing non-heme iron with vitamin C enhances its absorption rate (7Trusted Source).
Coincidentally, kiwano melon supplies a significant amount of vitamin C as well. This can improve the absorption of the iron present within the fruit, making it more effective for supporting red blood cell production and oxygen transport (1Trusted Source).
SUMMARY
Kiwano melon is a good source of iron and vitamin C. These nutrients promote proper production of hemoglobin in red blood cells, which is necessary for oxygen transport.
