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Unripe melon salad Calories
Low-calorie and refreshing
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Unripe melon salad (130 g) has 23 calories. That works out to 18 calories per 100 g. It contains 5.2 g of carbs, 0.9 g of protein, 0.1 g of fat and 0.9 g of fiber. Its 9.4 µg of Vitamin K covers 8% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Unripe melon salad Nutrition Facts
Selected: 1 cup (chopped) · 130 g
23
KCAL / 130G
Carbs
5.2g
· 2% DV
Protein
0.9g
· 2% DV
Fat
0.1g
· 0% DV
Fiber
0.9g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 82% · Protein 14% · Fat 4%
Unripe melon salad nutrition facts table · 1 cup (chopped) (130 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 23 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.03 g | 0% |
| Trans fat | 0 g | |
| Sodium | 5.2 mg | 0% |
| Total carbohydrate | 5.2 g | 2% |
| Fiber | 0.9 g | 3% |
| Protein | 0.9 g | 2% |
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 Chopped Unripe melon salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 130 g | 23 kcal |
| 1 tablespoon (chopped) | 12 g | 2 kcal |
| ½ cup (chopped) | 65 g | 12 kcal |
| 100 g | 100 g | 18 kcal |
| 1 serving (small) | 150 g | 27 kcal |
| 1 serving (medium) | 220 g | 40 kcal |
| 1 serving (large) | 300 g | 54 kcal |
| 1 piece (whole) | 350 g | 63 kcal |
Calculated from 18 calories per 100 g.
Frequently Asked Questions About Unripe melon salad
How do you make unripe melon salad?
Unripe melon salad is made by tossing peeled or thin-skinned melon, cut into bite-size pieces, with olive oil, lemon juice, and salt. Add herbs, tomato, or spring onion if you like, and dress it just before serving to keep it crisp.
What does unripe melon salad taste like?
Unripe melon salad tastes mild, fresh, and crunchy, somewhat like cucumber, though the melon can have a gentle tartness. Its flavour varies with how immature the fruit is; herbs and citrus make the salad taste brighter.
Can you eat unripe melon in a salad?
Yes, unripe melon can be eaten raw in unripe melon salad when it is fresh and sound. Wash the outside before cutting, remove any tough rind and mature seeds, and slice the firm flesh into manageable pieces.
Should you peel the melon for unripe melon salad?
Peel the melon for unripe melon salad if its rind is thick, tough, or unpleasant to eat. With a very young melon and tender skin, peeling may not be necessary, but wash it thoroughly before slicing.
What ingredients go well in unripe melon salad?
Unripe melon salad pairs well with lemon, olive oil, salt, fresh mint, parsley, and spring onion. Tomato or a little chilli can add another layer of flavour, while keeping the ingredient list simple lets the melon’s crisp texture stand out.
How do you choose a melon for unripe melon salad?
Choose a firm, unbruised melon that has not started to soften or smell sweet and ripe. When cut, it should have crisp flesh; discard any part that is mouldy, slimy, or damaged.
Can you make unripe melon salad ahead of time?
You can chop the ingredients for unripe melon salad ahead, but wait to add the dressing until serving. Salt and lemon draw out moisture, so a dressed salad can lose its crunch while it sits.
What do you serve with unripe melon salad?
Unripe melon salad works well beside grilled vegetables, fish, or meat, and can also be served with a bean or grain dish. Its crisp, lightly tart flavour makes it a refreshing contrast to rich or savoury mains.
How should you store leftover unripe melon salad?
Store leftover unripe melon salad in a covered container in the refrigerator. The melon will soften as it absorbs the dressing, so for the best texture keep any undressed ingredients separate and combine them shortly before eating.
Is unripe melon salad made with cucumber or melon?
Unripe melon salad is made with immature melon, not cucumber, although the firm flesh can taste and look somewhat similar. Choose a crisp, unripe melon and cut away the rind and seeds as needed before adding the dressing.
Unripe melon salad Vitamins & Minerals
Vitamins
Vitamin K
9.36µg · 8% DV
B5
0.33mg · 7% DV
Vitamin C
5.2mg · 6% DV
B1
0.04mg · 3% DV
Minerals
Copper
0.05mg · 6% DV
Potassium ⭐
189mg · 6% DV
Manganese
0.1mg · 4% DV
Phosphorus
29mg · 4% DV
Sodium
5.2mg · 0% DV
Unripe melon salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Unripe melon salad
To burn the 23 calories in 1 cup (chopped) (130 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 Unripe melon salad?
Unripe melon salad is made with firm, immature melons, chopped and dressed much like a vegetable salad. Unlike ripe melon, the fruit is crisp and only mildly sweet, sometimes with a faint tartness. Recipes vary, but the dish is associated with Turkish home cooking and the wider eastern Mediterranean region.
It is commonly served chilled or at room temperature, with a simple dressing of lemon and olive oil; onion, tomato or fresh herbs may be added. Its fresh, crunchy character works well alongside grilled dishes or as part of a summer spread. With just 18 calories per 100 g, it is a light, refreshing choice; use a modest amount of oil if you want to keep the salad especially light.
How Nutritious Is Unripe melon salad?
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 Unripe melon 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 Unripe melon salad Contain Allergens?
No known major allergens
Which Diets Is Unripe melon 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
Unripe melon salad Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.04g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.