Almost all melon varieties have a great fiber content. The two most popular melon varieties, cantaloupe and honeydew melon, contain up to 0.9 g of fiber per 100g, and 1.5 g per serving.
How much fiber should we consume a day?
It’s good for our health to consume many foods with fiber. A high-fiber diet has been associated with a lower risk of developing heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases. Also, it may lower high blood pressure and serum cholesterol levels, enhance immune functions, and improve insulin sensitivity.[1]
We should consume at least 28 g of fiber per 2,000 calories. People who consume more calories should consume more fiber as well.
Most people fail to meet the recommended dose of fiber. It’s estimated that 90% of Americans don’t consume enough fiber.
People who want to lose weight should increase their fiber intake. Fiber controls appetite and decreases cravings for fattening foods. Besides their great fiber content, melons support weight loss, as they’re low in calories!
What’s the fiber content of cantaloupe melon?
Cantaloupe is rich in fiber. It contains 0.9 g of fiber per 100g. An 1-cup serving contains about 1.5 g of fiber, which is 5.5% of the recommended daily intake.[2]
How much fiber is in honeydew melon?
Honeydew melon has a slightly lower fiber content as compared to cantaloupe melon. It contains about 11% less fiber. In fact, honeydew melon contains 0.8 g of fiber per 100g, or 1.35 g of fiber per serving.
So, a serving of honeydew melon provides about 4.8% DV (Daily Value).
Do other melon varieties contain more fiber?
Most melon varieties have a similar fiber content, between 0.8 g and 0.9 g of fiber per 100g.
But, there are some melon varieties, which are poor in fiber. For instance, Navajo melon is 95% water. It contains only 0.3 g of fiber per 100g.
The best time to eat melons in order to lose weight is before a high-calorie meal. Melon controls appetite and helps decrease energy intake.
What types of fiber are in melon?
Melons contain both soluble and insoluble fiber. They’re particularly high in insoluble fiber, though. About 75% of the total fiber content of melon is insoluble fiber. Only 25% is soluble fiber.[3]
Insoluble fiber doesn’t dissolve in water. It absorbs water, making the stool softer, helping defecation.
On the other hand, soluble fiber dissolves in water, turning to a gel. It slows down digestion and has satiating effects. Hence, it supports weight loss.
Common foods high in fiber
Only vegetables, fruits, legumes, beans, whole-grains, mushrooms, seeds, and nuts are good dietary sources of fiber.
Beans have the highest fiber content, though. For instance, a serving of lentils provides more than 50% DV!
Also, vegetables help meet our daily needs. Common vegetables, like lettuce, spinach, cabbage, kale, and broccoli are pretty high in fiber.
Favorite foods, like whole-grain bread, pasta, and potatoes, are great dietary sources of fiber as well.
Even fruits contain decent amounts of fiber. They can help us meet our daily needs. Watermelon, grapes, papaya, strawberries, and pineapple are only a few common fruits high in fiber.
On the other hand, animal-based and refined plant-based foods contain no or negligible amounts of fiber.
