The Nutrition Facts And Health Benefits Of Kiwano

Kiwano (Cucumis metuliferus) is likewise known as horned melon because of the fruit’s prickly look. Kiwano is an oval-fashioned fruit approximately 10 centimeters lengthy with thick, knobby orange skin, vivid green flesh, and white translucent seeds on the internal.

Most describe its flavor as just like that of a cucumber and melon with a few suggestions of lime. Some human beings upload sugar to it when they consume it to decorate the flavor.

Kiwano is assumed to have originated in Southern Africa but later migrated to New Zealand and Australia. The fruit is grown primarily in sub-Saharan Africa, Australia, New Zealand, Israel, and certain elements of Asia. More recently, the fruit has been grown in California.

Kiwano may be eaten on my own or introduced to fruit salads, smoothies, or salsa. It isn’t to be had in each grocery store, however, if you can locate it, horned melon may be a wholesome addition to your weight-reduction plan imparting protein, magnesium, vitamin C, and iron.

Kiwano Nutrition Facts

The following nutrition facts are furnished via the USDA for 1 cup (233 grams) of kiwano fruit.


Most of the energy in kiwano comes from carbohydrates. You’ll devour 103 energy and 17.6 grams of carbohydrates in case you consume a full-cup serving of the fruit (barely a couple of complete fruit). However, the USDA handiest offers restricted data about the form of carbohydrates in the fruit.

Carbohydrates may be sugar, fiber, or starch, however, the USDA does now not distinguish among the kinds for this particular fruit. There is also no recorded glycemic index for the fruit.


There is only a small amount of fat in an unmarried serving of the horned melon. A one-cup serving affords 2.Nine grams of fats. The USDA does now not offer records about the sort of fats (polyunsaturated, monounsaturated, or saturated fat) although research endorses that the fat is unsaturated.

What Is Monounsaturated Fat?


Kiwano provides more protein than many different varieties of fruit. You’ll get four.1 grams of protein in each one-cup serving.

Vitamins and Minerals

A single serving of kiwano is a great source of magnesium, presenting 93.2 milligrams or approximately 22% of each day’s fee (DV). The fruit is likewise an excellent supply of vitamin C, offering 12.3 milligrams or 13.6% of each day’s price, and an amazing source of iron, imparting 2.6 milligrams or 14.6% of each day’s value.

Health Benefits

There is limited evidence about the health benefits of kiwano. A few research have highlighted sure capacity blessings of consuming horned melon fruit—however, the research is in most cases rodent research or in vitro (check tube) studies.

Some researchers have written approximately using kiwano leaves—which are not likely to come with the fruit if you buy it from your neighborhood grocery keep. Many of these traditional uses of kiwano fruit and kiwano leaves have now not been tested with rigorous medical research.

For instance, the fruit has been used to deal with patients who’ve examined positive for HIV/AIDs, even though evidence assisting this use is missing. The fruit is also widespread as a supply of water by the people of the Kalahari Desert. In conventional South African medicine, the leaves are chewed or eaten for their anti-fatigue impact, utilized in natural teas for a laxative impact, or put together in anti-inflammatory packs.

Studies need to be conducted on humans to decide what blessings this fruit can also offer, however right here is what the restricted technology says thus far.

May Provide Antioxidant Benefits

Kiwano seeds include mostly unsaturated oils. According to 1 record published in 2018, “the oil is rich in antioxidant substances along with carotenoids and tocopherols that bring many benefits to cells and organs with the aid of neutralizing the damage of unfastened radicals that purpose cardiovascular and cancer sicknesses.” The record’s author also notes that the oil can also help beef up the immune device at the side of the diet C and iron contents.

May Boost Heart Health

The writer of the 2018 report additionally notes that the seed’s oil contains unsaturated fatty acids that can help manage blood strain and save you from cardiovascular sickness.2 The American Heart Association recommends that after consumed in moderation, unsaturated fats might also help enhance your blood LDL cholesterol while utilized in regions of saturated and trans fat.3

May Have the Potential to Lower Blood Glucose

There is a possibility that the fruit extract of kiwano may be capable of decreasing blood glucose tiers, but the proof could be very preliminary. An examination carried out in 2010 showed that extract doses of one confirmed clinically sizeable hypoglycemic homes in rats that had hyperglycemia. The blood glucose modifications were no longer sizeable in rats that have been no longer hyperglycemic. The idea is that the fruit works to increase the usage of blood glucose via the liver to transform it into glycogen. Four

May Have the Potential to Reduce Ulcers

There is a possibility that extract from the pulp of the fruit has anti-ulcer homes, in step with one rodent observe posted in 2009. Five There is also evidence that remoted alkaloids from the fruit pulp of the plant offer a few levels of gastric mucosal protection in mice. But studies on people are missing.


Information regarding allergies especially to horned melons also are lacking. However, since the fruit is related to cucumber and melon it can be feasible that those with oral hypersensitive reaction syndrome (OAS) may also react while ingesting it. Symptoms of oral hypersensitivity syndrome include itchiness or swelling of the mouth, face, lip, tongue, and throat. OAS may additionally purpose problem breathing or maybe anaphylaxis in rare situations.

Adverse Effects

It isn’t acknowledged if kiwano interacts with remedy or can cause unfavorable reactions.


There is only one sort of kiwano however you may see it known as a one-of-a-kind name further to horned melon. The fruit is likewise every so often called spiked melon or jelly melon.

When It’s Best

The peak season for fruit is in the summer season. However, shops that carry the fruit may additionally have it 12 months round because it’s far delivered in from different parts of the world.

When searching out a horned melon, find one which has no bruising or tender spots. If the fruit is inexperienced, it isn’t always ripe. Find one that could be a vibrant yellow-orange coloration.

Storage and Food Safety

Kiwanis do not want refrigeration. Try to eat the fruit within some days of purchase.

How to Prepare

You can consume the fruit right out of the shell. Simply, slice it in half and spoon out the pulp. You also can devour the seeds. The fruit isn’t always certainly very sweet so many humans sprinkle sugar on it to provide it more sweetness. You can also spoon out the pulp and add it to smoothies, fruit salads, salsa recipes, or fruit dips.

Also, remember that the shell of the horned melon can be used as a colorful bowl. Simply scoop out the fruit and fill it with yogurt and toppings or fruit salad.

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