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Melon with Cheese Calories
Classic summer combo of sweet melon and salty white cheese
In season: Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Melon with Cheese (120 g) has 114 calories. That works out to 95 calories per 100 g. It contains 13.8 g of carbs, 5.4 g of protein, 3.8 g of fat and 1 g of fiber. Its 20.4 mg of Vitamin C covers 23% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Melon with Cheese Nutrition Facts
Selected: 1 serving (medium) · 120 g
114
KCAL / 120G
Carbs
13.8g
· 5% DV
Protein
5.4g
· 11% DV
Fat
3.8g
· 5% DV
Fiber
1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 50% · Protein 19% · Fat 31%
Melon with Cheese nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 114 kcal | |
| Total fat | 3.8 g | 5% |
| Saturated fat | 2.4 g | 12% |
| Trans fat | 0.01 g | |
| Sodium | 252 mg | 11% |
| Total carbohydrate | 13.8 g | 5% |
| Fiber | 1 g | 4% |
| Protein | 5.4 g | 11% |
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 Serving of Melon with Cheese?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 114 kcal |
| 1 slice (small) | 60 g | 57 kcal |
| 1 piece (small) | 80 g | 76 kcal |
| 100 g | 100 g | 95 kcal |
| 1 slice (large) | 100 g | 95 kcal |
| 2 slice (medium) | 120 g | 114 kcal |
| 1 cup (chopped) | 130 g | 124 kcal |
| 1 piece (large) | 150 g | 143 kcal |
| 1 serving (large) | 200 g | 190 kcal |
Calculated from 95 calories per 100 g.
Frequently Asked Questions About Melon with Cheese
Is melon with cheese a Turkish food combination?
Yes. Melon with cheese is a familiar summer pairing in Turkey, usually made with fresh melon and salty white cheese. It is served without cooking, often at breakfast or as part of a casual summer meal.
What cheese goes best with melon with cheese?
A salty, mild white cheese works best with melon with cheese; Turkish beyaz peynir is a traditional choice. Feta is a practical substitute, but taste it first and choose a less salty one if the melon is delicate.
Is melon with cheese served as breakfast or dessert?
Melon with cheese is more often served as a breakfast or savory summer dish than as a conventional dessert. The sweet melon and salty cheese provide the contrast, so it needs little beyond being cut and served fresh.
How do you cut melon for melon with cheese?
For melon with cheese, remove the seeds and cut the melon into wedges or bite-sized pieces. Wedges are easy to serve on a shared platter, while smaller pieces make it simple to eat a little cheese with each bite.
Can you prepare melon with cheese ahead of time?
You can cut the components ahead, but keep the melon and cheese separate in covered containers in the refrigerator. Melon releases juice as it sits, which can make the cheese wet; combine them just before serving.
What can you add to melon with cheese?
Fresh mint or a few olives can accompany melon with cheese, though neither is essential to the traditional pairing. Serve additions on the side so their strong flavors do not overpower the melon and salty cheese.
Can you use grilled melon in melon with cheese?
Yes, lightly grilled melon can be served with cheese, although fresh melon is the usual choice. Grill briefly until the surface is marked but the pieces still hold their shape, then add the cheese after cooking.
Why does salty cheese taste good with melon?
Salty cheese contrasts with melon’s sweetness and juicy texture, making each flavor more noticeable. Choose a ripe but firm melon so it stays distinct beside the cheese instead of becoming watery on the plate.
Does melon with cheese make you gain weight?
Melon with cheese does not automatically cause weight gain; overall eating patterns matter more than one pairing. The amount of cheese, along with other foods served at the meal, can change how filling and substantial the serving is.
Can people with diabetes eat melon with cheese?
People with diabetes may be able to include melon with cheese, but melon contains carbohydrates and can affect blood glucose. The appropriate portion varies with individual needs, so ask your doctor or dietitian how to fit it into your plan.
Melon with Cheese Vitamins & Minerals
Vitamins
Vitamin C
20.4mg · 23% DV
Vitamin A
144µg · 16% DV
B12
0.36µg · 15% DV
B2
0.16mg · 12% DV
Minerals
Calcium
132mg · 13% DV
Phosphorus
78mg · 11% DV
Sodium
252mg · 11% DV
Potassium ⭐
324mg · 10% DV
Melon with Cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Melon with Cheese
To burn the 114 calories in 1 serving (medium) (120 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 with Cheese?
Melon with Cheese pairs juicy, ripe melon with salty white cheese, a simple combination enjoyed around the Mediterranean, including in Turkey. It is often served in summer as part of breakfast, a light snack or a starter; the name can cover different local cheeses, so the flavour varies with the choice.
The melon’s soft sweetness balances the cheese’s tang and salt, and the two are easy to serve with bread or olives. Together they provide carbohydrates as well as some protein. For a lighter plate, use a modest portion of cheese and let ripe melon provide most of the serving; it also makes a refreshing option when you want something quick without cooking.
How Nutritious Is Melon with Cheese?
Nutrient density
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.
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 with Cheese 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 with Cheese Contain Allergens?
Contains these allergens:
Which Diets Is Melon with Cheese Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Melon with Cheese Fat Profile
SATURATED
2.4g
MONOUNSATURATED
0.84g
POLYUNSATURATED
0.12g
Omega 6:3 ratio 2.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.