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Melon with orange sauce Calories
Fruit dessert with vitamin C
In season: Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Melon with orange sauce (180 g) has 94 calories. That works out to 52 calories per 100 g. It contains 23.6 g of carbs, 1.3 g of protein, 0.4 g of fat and 2 g of fiber. Its 43.2 mg of Vitamin C covers 48% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Melon with orange sauce Nutrition Facts
Selected: 1 serving (medium) · 180 g
94
KCAL / 180G
Carbs
23.6g
· 9% DV
Protein
1.3g
· 3% DV
Fat
0.4g
· 1% DV
Fiber
2g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 91% · Protein 5% · Fat 4%
Melon with orange sauce nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 94 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.07 g | 0% |
| Trans fat | 0 g | |
| Sodium | 25 mg | 1% |
| Total carbohydrate | 23.6 g | 9% |
| Fiber | 2 g | 7% |
| Protein | 1.3 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 Serving of Melon with orange sauce?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 94 kcal |
| 1 piece (small) | 90 g | 47 kcal |
| 100 g | 100 g | 52 kcal |
| 1 piece (medium) | 140 g | 73 kcal |
| 1 cup (diced) | 160 g | 83 kcal |
| 1 cup (chopped) | 180 g | 94 kcal |
| 1 piece (large) | 220 g | 114 kcal |
| 1 serving (large) | 260 g | 135 kcal |
| 2 piece (double) | 280 g | 146 kcal |
Calculated from 52 calories per 100 g.
Frequently Asked Questions About Melon with orange sauce
How do you make melon with orange sauce?
Melon with orange sauce is made by spooning cooled orange sauce over cut melon. Gently simmer orange juice until slightly reduced, let it cool, then pour it over chilled melon just before serving so the fruit keeps its fresh texture.
What kind of melon works best for melon with orange sauce?
A ripe, fragrant melon that still feels firm works best for melon with orange sauce. Very soft melon can collapse once dressed, while an underripe one may taste bland beside the citrus.
Can you make melon with orange sauce ahead of time?
Yes, you can prepare melon with orange sauce ahead, but store the cut melon and sauce separately in the refrigerator. Combine them shortly before serving to keep the melon from becoming watery and soft.
How long does melon with orange sauce last in the fridge?
Melon with orange sauce is best eaten within a day when refrigerated in a covered container. The melon releases liquid as it sits, so the sauce can thin and the fruit can lose its firm texture.
Should melon with orange sauce be served cold?
Yes, melon with orange sauce is usually served cold. Chill the melon and the sauce separately, then combine them at serving time for a refreshing fruit dessert.
Can you use bottled orange juice for melon with orange sauce?
Yes, bottled orange juice works for melon with orange sauce, though freshly squeezed juice usually gives a brighter citrus flavor. Choose unsweetened juice if you want to control how sweet the sauce tastes.
How do you stop melon with orange sauce from getting watery?
To keep melon with orange sauce from getting watery, choose firm ripe fruit, chill it whole before cutting, and add the sauce shortly before serving. Avoid leaving cut melon sitting in the sauce for hours.
Can you use another citrus fruit in melon with orange sauce?
Yes, you can vary melon with orange sauce by replacing some orange juice with lemon or lime juice. Use a small amount at first, since sharper citrus can overpower the melon more easily than orange.
Is melon with orange sauce a healthy dessert?
Melon with orange sauce can be a fruit-forward dessert, especially when made with fresh fruit and little or no added sugar. A heavily sweetened sauce or a large topping can make it more like a conventional sugary dessert.
What can you serve with melon with orange sauce?
Serve melon with orange sauce on its own, or pair it with plain yogurt for a creamy contrast. A small scoop of vanilla ice cream also works when you want a more indulgent dessert.
Melon with orange sauce Vitamins & Minerals
Vitamins
Vitamin C
43.2mg · 48% DV
B3
0.9mg · 6% DV
B6
0.09mg · 5% DV
B1
0.05mg · 4% DV
Minerals
Potassium ⭐
362mg · 11% DV
Copper
0.05mg · 6% DV
Magnesium
20mg · 5% DV
Phosphorus
29mg · 4% DV
Sodium
25mg · 1% DV
Melon with orange sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Melon with orange sauce
To burn the 94 calories in 1 serving (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 with orange sauce?
Melon with orange sauce pairs fresh melon with a sauce made from orange, making a simple fruit dessert rather than a dish with a clearly established regional origin. It is usually served chilled, with the sauce spooned over sliced or cubed melon. The melon’s soft, juicy sweetness contrasts with the orange’s fragrant, gently tart flavour, so the fruit still takes centre stage.
It works well as a light dessert after a meal or as a refreshing summer snack. The dish is mostly fruit and offers vitamin C; it is a lighter choice than many creamy desserts. Serve it on its own, or add plain yoghurt if you’d like a more substantial bowl.
How Nutritious Is Melon with orange sauce?
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 with orange sauce 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 orange sauce Contain Allergens?
No known major allergens
Which Diets Is Melon with orange sauce Good For?
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
Melon with orange sauce Fat Profile
SATURATED
0.07g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.05g
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.