7 Benefits Of Kiwano (Horned Melon) — And How To Eat It - Healthline

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Evidence Based6 Benefits of Kiwano (Horned Melon) — And How to Eat It

Medically reviewed by Jerlyn Jones, MS MPA RDN LD CLT, Nutrition — Written by Ansley Hill, RD, LD — Updated on September 4, 2025

Contains nutrients
Provides antioxidants
Supports red blood cells
Manages blood sugar
Supports hydration
Other benefits
How to eat
Bottom line

Kiwano melon is an exotic and richly nutritious fruit from the central and southern regions of Africa. It contains antioxidants, electrolytes, iron, and other components that support overall health.

Its scientific name is Cucumis metuliferus, but other names include horned melonand African horned cucumber.

When ripe, the thick outer skin of a kiwano melon is bright orange and covered in small spiny projections or horns. The inner flesh consists of a gelatinous, lime-green or yellow substance that houses a multitude of edible seeds.

This article explores six benefits of kiwano melon and tips on how to eat it.

1. Contains a Variety of Essential Nutrients

Kiwano melon boasts an array of vitamins and minerals, many of which play a role in its ability to positively impact health.

A single kiwano melon, which is equivalent to 209 grams (g), provides the following nutrients:

Calories: 92
Carbs: 16 g
Protein: 3.7 g
Fat: 2.6 g
Vitamin C: 11.1 milligrams (mg)
Vitamin A: 14.6 micrograms (mcg)
Vitamin B6: 0.132 mg
Magnesium: 83.6 mg
Iron: 2.36 mg
Phosphorus: 77.3 mg
Zinc: 1 mg
Potassium: 257 mg
Calcium: 27.2 mg

Kiwano melon is mainly comprised of water and relatively low in calories, carbs, and fat.

This unique nutrient distribution makes kiwano melon suitable for a variety of diet plans.

2. Provides Several Antioxidants

Kiwano melon is not only nutritious but also contains several antioxidants, many of which are nutrients themselves.

Antioxidants are compounds found in certain foods that can protect against cellular damage caused by oxidative stress in your body.

Though oxidative reactions are a typical part of human metabolism, too much oxidative strain can result in inflammation and impaired cellular function over time. Research from 2017 also indicates it plays a role in the development of some diseases, such as diabetes and heart disease.

You can help minimize this potential damage by providing your body with an adequate supply of antioxidant-rich foods like kiwano melon.

According to a 2024 review, some antioxidants in kiwano melon include vitamin C, vitamin A, zinc, and lutein.

3. Promotes Healthy Red Blood Cell Production

Kiwano melon is a good source of iron.

Red blood cells store an iron-containing substance called hemoglobin, which helps transport oxygen through your body. An adequate supply of dietary iron is necessary for your body to produce enough healthy red blood cells for proper oxygenation.

Plant sources of iron, such as kiwano melon, contain a form of the mineral known as non-heme iron. This form isn’t absorbed as efficiently as iron from animal sources.

However, 2016 research indicates that pairing non-heme iron with vitamin C enhances its absorption rate.

Coincidentally, kiwano melon also supplies a significant amount of vitamin C. This can improve the absorption of the iron present in the fruit, making it more effective for supporting red blood cell production and oxygen transport.

4. Helps Manage Blood Sugar

Kiwano melon has a low glycemic index, meaning it doesn’t cause a significant spike in blood sugar after you eat it.

A small 2010 study found that kiwano melon extract significantly reduced blood sugar in rats with diabetes but not in animals with typical blood sugar levels.

Ultimately, more research is needed to determine whether kiwano melon affects blood sugar in humans.

5. Supports Proper Hydration

Water alone is often thought to be synonymous with hydration. However, electrolytes, such as potassium, magnesium, and sodium, are also necessary for maintaining healthy fluid status.

Kiwano melon primarily consists of water and contains carbs and electrolytes, making it useful for increasing hydration.

Snacking on a fruit like kiwano melon on a hot summer day or after vigorous exercise can help keep you fueled and well-hydrated throughout the day.

6. Other Potential Benefits

Research that focuses specifically on kiwano melon’s effect on health is minimal. However, many of the nutrients it contains are well-known for supporting your body’s systems in other ways:

Supports bone health: Kiwano melon provides nutrients that support bone remodeling and maintenance of bone strength, including vitamin C and zinc.
Encourages healthy skin: The vitamin C and water in kiwano melon may support collagen production, wound healing, and protection from sun damage.
Strengthens immunity: Kiwano melon also offers multiple nutrients that are vital for a healthy immune system,including vitamin C and zinc.

While kiwano melon contains many important nutrients, no single food holds the key to optimal health.

Consider including kiwano melon alongside other nutrient-dense foods to get the most benefit from your diet.

How to Eat It

The outer rind of kiwano melon is thick and covered with tiny spikes. Before it’s ripe, the fruit is dark green, but as it ripens, it becomes a creamy shade of orange.

Though the rind is edible, most people tend to eat the gooey inner flesh, which is full of seeds. Many eat the seeds, too, as their sheer quantity makes them difficult to remove from the pulp.

If you want to eat the rind, make sure you cut off the spikes first.

The flavor of kiwano melon is mild and slightly sweet. It tastes similar to its close relative, the cucumber. When it’s very ripe, you may be able to detect a hint of banana flavor, too.

The simplest way to eat a kiwano melon is to slice it open and spoon the pulp directly from the rind. Some people add a little salt or sugar to enhance its flavor. It may be eaten fresh or cooked.

If you’re feeling creative, you can add the pulp to smoothies or use it to top yogurt, granola, or an ice cream sundae. It also makes for a delicious addition to sauces and dressings.

The Bottom Line

Kiwano melon is an exotic fruit, originating from Africa, that offers several health benefits due to its rich nutrient profile.

Its thick orange rind is covered in spikes, which can make it seem a bit intimidating. However, eating it is as simple as slicing it open and spooning out the pulp. You can even use the rind as a serving dish.

If you’re looking to try new fruits, kiwano melon is a delicious and nutritious choice.

How we reviewed this article:

SourcesHistoryHealthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

Iron. (2024).https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/
Jimam NS, et al. (2010). Evaluation of the hypoglycemic activity of Cucumis metuliferus (Cucurbitaceae) fruit pulp extract in normoglycemic and alloxan-induced hyperglycemic rats.https://pmc.ncbi.nlm.nih.gov/articles/PMC3019378/
Mangano KM, et al. (2021). Sufficient plasma vitamin C is related to greater bone mineral density among postmenopausal women from the Boston Puerto Rican Health Study.https://www.sciencedirect.com/science/article/pii/S0022316622004424
Munteanu C, et al. (2022). The relationship between nutrition and the immune system.https://pmc.ncbi.nlm.nih.gov/articles/PMC9772031/
O’Connor JP, et al. (2020). Zinc as a therapeutic agent in bone regeneration.https://pmc.ncbi.nlm.nih.gov/articles/PMC7287917/
Padayatty SJ, et al. (2016). Vitamin C physiology: the known and the unknown and Goldilocks.https://pmc.ncbi.nlm.nih.gov/articles/PMC4959991/
Pizzino G, et al. (2017). Oxidative stress: Harms and benefits for human health.https://pmc.ncbi.nlm.nih.gov/articles/PMC5551541/
Pullar JM, et al. (2017). The roles of vitamin C in skin health.https://pmc.ncbi.nlm.nih.gov/articles/PMC5579659/
Romo-Tovar J, et al. (2024). Importance of certain varieties of cucurbits in enhancing health: A review.https://pmc.ncbi.nlm.nih.gov/articles/PMC11048896/
Shrimanker I, et al. (2023). Electrolytes.https://www.ncbi.nlm.nih.gov/books/NBK541123/

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Medically reviewed by Jerlyn Jones, MS MPA RDN LD CLT, Nutrition — Written by Ansley Hill, RD, LD — Updated on September 4, 2025

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Nutrition

1. Contains a Variety of Essential Nutrients

2. Provides Several Antioxidants

3. Promotes Healthy Red Blood Cell Production

4. Helps Manage Blood Sugar

5. Supports Proper Hydration

6. Other Potential Benefits

How to Eat It

The Bottom Line

How we reviewed this article:

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