Know what’s on your plate
Casaba melon
Calories & nutrition facts
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Nutrition facts
Per 100 g% DV- Calories 28 kcal —
- Protein 1.1 g 2%
- Carbohydrate 5.7 g 2%
- Fat 0.1 g 0%
- Saturated fat 0 g 0%
- Fibre 0.9 g 3%
- Sugars 5.7 g —
- Sodium 9 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 21.8 mg 24%
- Vitamin D 0 µg 0%
- Vitamin E 0.05 mg 0%
- Vitamin K 2.5 µg 2%
- Thiamin (B1) 0.02 mg 1%
- Riboflavin (B2) 0.03 mg 2%
- Niacin (B3) 0.23 mg 1%
- Pantothenic acid (B5) 0.08 mg 2%
- Vitamin B6 0.16 mg 10%
- Folate (B9) 8 µg 2%
- Vitamin B12 0 µg 0%
- Choline 7.6 mg 1%
Minerals
- Calcium 11 mg 1%
- Iron 0.34 mg 2%
- Magnesium 11 mg 3%
- Phosphorus 5 mg 0%
- Potassium 182 mg 4%
- Zinc 0.07 mg 1%
- Copper 0.06 mg 7%
- Manganese 0.04 mg 2%
- Selenium 0.4 µg 1%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 28 | 1.1 g | 5.7 g | 0.1 g |
| 1 × cup, cubes | 170 g | 48 | 1.9 g | 9.7 g | 0.2 g |
| 1 × melon | 1640 g | 459 | 18 g | 93 g | 1.6 g |
| 1 × fruit | 164 g | 46 | 1.8 g | 9.3 g | 0.2 g |
| 2 × cup, cubes | 340 g | 95 | 3.8 g | 19 g | 0.3 g |
| ½ × cup, cubes | 85 g | 24 | 0.9 g | 4.8 g | 0.1 g |
| 3 × cup, cubes | 510 g | 143 | 5.7 g | 29 g | 0.5 g |
| 4 × cup, cubes | 680 g | 190 | 7.5 g | 39 g | 0.7 g |
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Questions about Casaba melon
How can you tell when a casaba melon is ripe?
Look for a rich golden-yellow rind and a blossom end that gives slightly when pressed. Casaba melons have a mild aroma, so scent alone is not a reliable ripeness test.
How do you cut a casaba melon?
Scrub the ridged rind under running water, then halve the melon and scoop out the seeds. Cut each half into wedges and remove the rind with a knife; it is too tough to eat.
How should you store a casaba melon?
Keep a whole melon at room temperature until ripe. Refrigerate cut pieces in a covered container and eat them within a few days.
What can you make with casaba melon?
Its mild, crisp flesh works well in fruit salad, chilled soups and smoothies. Try it with lime juice and mint, or pair it with salty feta in a summer salad.
Can you use casaba melon instead of honeydew?
Yes. Both have pale greenish flesh and a gentle sweetness, so casaba works in most recipes calling for honeydew; it is often firmer and less sweet, so taste the dish before adding extra sweetener.
How does casaba melon compare with cantaloupe?
Cantaloupe has more vitamin C, at 36.7 mg per 100 g compared with 21.8 mg in casaba melon, and it has orange flesh with a more pronounced aroma. Casaba is a milder choice when you want the melon flavour to stay subtle.
Source: USDA FoodData Central 169093 · per 100 g · carbohydrate per EU label, fibre excluded
