1 cup (medium) of Mixed Fruit (Melon, Pumpkin) (150 g) has 57 calories. That works out to 38 calories per 100 g. It contains 13.5 g of carbs, 1.2 g of protein, 0.3 g of fat and 2 g of fiber. Its 270 µg of Vitamin A covers 30% of the Daily Value. Its glycemic index is 60 (medium), so it raises blood sugar at a moderate pace.

What is Mixed Fruit (Melon, Pumpkin)?

Mixed fruit (melon, pumpkin) brings together sweet, juicy melon and mild, softly sweet pumpkin in bite-sized pieces. Melon is commonly enjoyed fresh, while pumpkin is more often cooked; in this mix, it may be served raw or cooked until tender, depending on how it is prepared. The melon adds a refreshing, watery quality, while pumpkin gives the mixture a mellow sweetness and softer texture. Serve it chilled as a simple fruit bowl, a light dessert or part of breakfast; it can also sit alongside yoghurt or other fruit. It is low in fat and mostly provides carbohydrates, with a modest amount of fibre. For a lighter serving, enjoy it without added sugar.

Mixed Fruit (Melon, Pumpkin) Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

· 3% DV

Protein

0.8g

· 2% DV

Fat

0.2g

· 0% DV

Fiber

1.3g

· 5% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 88% · Protein 8% · Fat 4%

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Mixed Fruit (Melon, Pumpkin) Vitamins & Minerals

Vitamins

Vitamin A

180µg · 20% DV

Vitamin C

18mg · 20% DV

0.07mg · 4% DV

Folate

16µg · 4% DV

Minerals

Potassium ⭐

230mg · 7% DV

Phosphorus

18mg · 3% DV

Magnesium

10mg · 2% DV

Copper

0mg · 0% DV

How Nutritious Is Mixed Fruit (Melon, Pumpkin)?

Nutrient density

High

70/ 100

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

44/ 100

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.

Mixed Fruit (Melon, Pumpkin) Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

5.4

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Mixed Fruit (Melon, Pumpkin)

To burn the 38 calories in 100 g:

🚶

9min

Walking (5 km/h)

🏃

4min

Running (8 km/h)

🚴

5min

Cycling

🏊

4min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Mixed Fruit (Melon, Pumpkin) Processed?

NOVA 1

Unprocessed

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 Mixed Fruit (Melon, Pumpkin) Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Mixed Fruit (Melon, Pumpkin) 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

Mixed Fruit (Melon, Pumpkin) Fat Profile

SATURATED

0.04g

MONOUNSATURATED

0.03g

POLYUNSATURATED

0.04g

⚖️

Omega 6:3 ratio 3:1

Below the ideal 4:1 — a good omega balance.

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Foods Similar to Mixed Fruit (Melon, Pumpkin)

🍓

Strawberry

32 kcal

🥑

Avocado

160 kcal

🍑

Peach

39 kcal

🍇

Dried Raisins

299 kcal

🍎

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Grapes

69 kcal

🍉

Watermelon

30 kcal

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50 kcal

Frequently Asked Questions About Mixed Fruit (Melon, Pumpkin)

Is pumpkin in mixed fruit with melon and pumpkin eaten raw or cooked?

Either is possible. Raw pumpkin is edible but firmer and less sweet than melon, so peel it and cut it finely. If you prefer a softer, sweeter mix, cook the pumpkin first and let it cool.

How do you prepare pumpkin for mixed fruit with melon and pumpkin?

Remove the pumpkin’s tough skin and seeds, then cut the flesh into small pieces. For a raw mix, thin slices or grated pumpkin blend more easily with soft melon; cooked pumpkin should be cooled before combining.

How can you tell whether the melon in mixed fruit with melon and pumpkin is ripe?

A ripe melon usually has a noticeable sweet aroma and feels heavy for its size. Avoid melons with damaged skin or a sour smell, since their flavor and texture can spoil the whole mix.

Can mixed fruit with melon and pumpkin be frozen?

Yes, but freezing changes its texture: melon releases water and both ingredients become soft after thawing. Freeze it in a sealed container and use the thawed mix in a smoothie or purée rather than expecting fresh-cut texture.

How long does mixed fruit with melon and pumpkin keep in the fridge?

Keep the cut mixture covered and refrigerated, and eat it within a few days. Discard it if it develops a sour smell, sticky surface, or an unusually watery, deteriorated texture.

Should you peel the melon and pumpkin for mixed fruit with melon and pumpkin?

Yes, remove both peels before making the mix. Melon seeds should also be scooped out, and pumpkin seeds removed; the edible pumpkin seeds can be prepared separately rather than mixed into the fruit.

Does pumpkin taste good with melon in mixed fruit with melon and pumpkin?

Yes, their flavors can work together: melon is juicy and sweet, while pumpkin is milder and denser. Finely cutting raw pumpkin helps balance its firmer texture against the softer melon.

Can you use cooked pumpkin in mixed fruit with melon and pumpkin?

Yes, cooked pumpkin works if it is cooled completely before mixing. It gives the dish a softer texture than raw pumpkin, so fold it in gently to keep the melon pieces from breaking down.

What can you serve with mixed fruit with melon and pumpkin?

Serve it chilled on its own, spoon it over plain yogurt, or pair it with breakfast oats. If using cooked pumpkin, keep the pieces cool before adding them to a chilled serving.

Can you add lime or mint to mixed fruit with melon and pumpkin?

Yes, a little lime juice or a few mint leaves can brighten the mixture. Add them gradually so they complement rather than overwhelm the melon’s aroma and the pumpkin’s mild flavor.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026