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Melon Fennel Salad Calories
Refreshing low-calorie salad with vitamin C and potassium
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Melon Fennel Salad (180 g) has 68 calories. That works out to 38 calories per 100 g. It contains 16 g of carbs, 1.6 g of protein, 0.4 g of fat and 2.5 g of fiber. Its 43.2 mg of Vitamin C covers 48% of the Daily Value. Its glycemic index is 60 (low), so it raises blood sugar slowly.
Melon Fennel Salad Nutrition Facts
Selected: 1 cup (medium) · 180 g
68
KCAL / 180G
Carbs
16g
· 6% DV
Protein
1.6g
· 3% DV
Fat
0.4g
· 1% DV
Fiber
2.5g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 86% · Protein 9% · Fat 5%
Melon Fennel Salad nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 68 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 22 mg | 1% |
| Total carbohydrate | 16 g | 6% |
| Fiber | 2.5 g | 9% |
| Protein | 1.6 g | 3% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Melon Fennel Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 68 kcal |
| 1 piece (thin) | 40 g | 15 kcal |
| ½ cup (small) | 90 g | 34 kcal |
| 100 g | 100 g | 38 kcal |
| 1 serving (small) | 150 g | 57 kcal |
| 1 serving (large) | 250 g | 95 kcal |
| 1.5 cup (large) | 270 g | 103 kcal |
| 2 cup (extra large) | 360 g | 137 kcal |
Calculated from 38 calories per 100 g.
Frequently Asked Questions About Melon Fennel Salad
How do you make Melon Fennel Salad?
Melon Fennel Salad is made by tossing ripe melon with very thinly sliced fennel. Dress it with lemon juice, olive oil, and a little salt, then add fresh mint or fennel fronds if you like. Toss just before serving to keep the fennel crisp.
What kind of melon works best in Melon Fennel Salad?
A firm, fragrant cantaloupe or honeydew works well in Melon Fennel Salad. Choose one that is ripe but not mushy, so the pieces hold their shape and do not release too much juice into the bowl.
What dressing goes with Melon Fennel Salad?
A lemon-and-olive-oil dressing is a simple match for Melon Fennel Salad. The acidity balances the sweet melon and aromatic fennel; add a little salt and black pepper, and skip sweeteners because the melon already provides sweetness.
Can you make Melon Fennel Salad ahead of time?
Yes, you can prep Melon Fennel Salad a few hours ahead, but keep the dressing separate until serving. Store the cut melon and fennel covered in the refrigerator; dressing it early can make the melon watery and soften the fennel.
How long does Melon Fennel Salad keep in the fridge?
Melon Fennel Salad is best eaten the day it is made, but covered leftovers can usually be kept refrigerated until the next day. The melon will release juice and the fennel will lose some crunch, so drain excess liquid before serving.
How do you slice fennel for Melon Fennel Salad?
Slice the fennel bulb very thinly across its layers for Melon Fennel Salad. A sharp knife or mandoline makes the pieces tender and easy to eat; remove the tough core if it seems woody, and save the feathery fronds for garnish.
What can you serve with Melon Fennel Salad?
Melon Fennel Salad pairs well with grilled fish, roast chicken, or a summer picnic spread. Its juicy sweetness and crisp fennel also make it a refreshing starter before richer dishes.
Can you add feta to Melon Fennel Salad?
Yes, crumbled feta works well in Melon Fennel Salad because its salty, tangy flavor offsets the sweet melon. Add it just before serving so it stays in distinct pieces, and use less salt in the dressing.
Can you use a different herb in Melon Fennel Salad?
Yes, mint, basil, or parsley can replace one another in Melon Fennel Salad. Mint gives the salad a cooling flavor, while basil makes it more aromatic; use fennel fronds if you want to reinforce the fennel taste.
Can you grill the melon for Melon Fennel Salad?
Yes, briefly grilling firm melon gives Melon Fennel Salad a lightly smoky, caramelized note. Let the pieces cool before combining them with the raw fennel, or the fennel may soften and lose its fresh crunch.
Melon Fennel Salad Vitamins & Minerals
Vitamins
Vitamin C
43.2mg · 48% DV
Vitamin K
48.6µg · 41% DV
B6
0.14mg · 8% DV
Folate
32.4µg · 8% DV
Minerals
Potassium ⭐
540mg · 16% DV
Copper
0.11mg · 12% DV
Manganese
0.22mg · 10% DV
Magnesium
27mg · 6% DV
Sodium
22mg · 1% DV
Melon Fennel Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Melon Fennel Salad
To burn the 68 calories in 1 cup (medium) (180 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Melon Fennel Salad?
Melon fennel salad pairs juicy, sweet melon with thinly sliced fennel bulb; the feathery fronds can add a fresh, aromatic finish. Its appeal is the contrast between the melon’s soft sweetness and fennel’s crisp texture and gentle anise-like flavour. It is a simple seasonal combination rather than a dish with one clearly established place of origin.
Serve it chilled as a light starter or side, especially alongside grilled fish, picnic dishes or a summer lunch. At 38 calories per 100 g, it is a light choice and contributes some fibre. Use ripe but still-firm melon, slice the fennel finely, and keep the dressing modest—lemon and a little olive oil let the main ingredients shine.
How Nutritious Is Melon Fennel Salad?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Melon Fennel Salad Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Melon Fennel Salad Contain Allergens?
No known major allergens
Which Diets Is Melon Fennel Salad Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Melon Fennel Salad Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.09g
Omega 6:3 ratio 3.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.