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A light soup made with melon and fennel, often served chilled.
In season: Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Melon fennel soup (240 g) has 77 calories. That works out to 32 calories per 100 g. It contains 17 g of carbs, 2.4 g of protein, 1 g of fat and 2.6 g of fiber. Its 28.8 mg of Vitamin C covers 32% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 240 g
77
KCAL / 240G
Carbs
17g
· 6% DV
Protein
2.4g
· 5% DV
Fat
1g
· 1% DV
Fiber
2.6g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 79% · Protein 11% · Fat 10%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 77 kcal | |
| Total fat | 1 g | 1% |
| Saturated fat | 0.19 g | 1% |
| Trans fat | 0 g | |
| Sodium | 312 mg | 14% |
| Total carbohydrate | 17 g | 6% |
| Fiber | 2.6 g | 9% |
| Protein | 2.4 g | 5% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 77 kcal |
| 100 g | 100 g | 32 kcal |
| 1 cup (small) | 180 g | 58 kcal |
| 1 serving (medium) | 200 g | 64 kcal |
| 1 bottle (medium) | 250 g | 80 kcal |
| 1 cup (large) | 300 g | 96 kcal |
| 1 serving (large) | 300 g | 96 kcal |
| 1 bottle (large) | 500 g | 160 kcal |
Calculated from 32 calories per 100 g.
To make melon fennel soup, soften chopped fennel bulb, simmer it with a little vegetable stock, then blend it with ripe melon until smooth. Chill before serving for a refreshing soup, and adjust the seasoning after adding the melon.
Melon fennel soup tastes mildly sweet and fresh, with an aromatic, lightly anise-like note from the fennel. The melon softens fennel’s sharper flavor, while a little lemon juice or black pepper can add contrast without overwhelming the soup.
Yes, ripe cantaloupe works well in melon fennel soup and gives it a fragrant, sweet flavor. Remove the seeds and rind, then taste the blended soup before adding more seasoning, since different melons vary in sweetness.
Yes, melon fennel soup is commonly served chilled, which keeps its melon flavor bright and makes it refreshing as a starter. Refrigerate it after blending and stir before serving if the ingredients have settled.
You can use fennel seeds in melon fennel soup, but they have a stronger, more concentrated flavor than the bulb. Crush a small amount and infuse it while the broth simmers, then strain it if you want a smoother texture.
Melon fennel soup can turn watery if the melon is very juicy or the soup contains too much stock. Use ripe but firm melon, add liquid gradually, and blend in more cooked fennel if you need to thicken it.
Mint, basil, and fennel fronds pair well with melon fennel soup because their fresh aromas complement the sweet melon. Add tender herbs near serving time rather than cooking them for long, which can dull their flavor.
Melon fennel soup is usually blended smooth so the cooked fennel and melon make a cohesive, silky soup. For a little texture, reserve a small amount of finely diced melon and add it just before serving.
Store leftover melon fennel soup in a covered container in the refrigerator and eat it soon while its fresh melon flavor remains at its best. Stir it before serving, since the liquid can separate slightly during storage.
You can freeze melon fennel soup, but its texture may become watery or grainy after thawing because melon contains a lot of water. For the freshest result, make only what you plan to serve and refrigerate any leftovers instead.
Vitamins
Vitamin C
28.8mg · 32% DV
Vitamin K
12µg · 10% DV
B6
0.14mg · 8% DV
Vitamin A
67.2µg · 7% DV
Minerals
Copper
0.14mg · 16% DV
Sodium
312mg · 14% DV
Potassium ⭐
444mg · 13% DV
Manganese
0.29mg · 13% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 77 calories in 1 cup (medium) (240 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.
Melon fennel soup brings together ripe melon and fennel, whose gentle anise-like aroma offsets the fruit’s sweetness. It is not tied to one classic recipe; Mediterranean-inspired versions often blend the ingredients until smooth and serve the soup chilled.
Where it is warm, it works well as a cool starter or a light lunch, perhaps with crusty bread. Expect a silky texture and a fresh, sweet-herbal flavour rather than the savouriness of a typical hot soup. At 32 calories per 100 g, it is a light option. Add fresh herbs for extra fragrance, or replace some of the melon with cucumber if you prefer a less sweet bowl.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
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.
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.
No known major allergens
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.19g
MONOUNSATURATED
0.29g
POLYUNSATURATED
0.24g
Omega 6:3 ratio 3.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.