Kiwano fruit is an exciting fruit with features not commonly seen around. It indeed has a peculiar look with a spike on its peel. It belongs to the family of melon and cucumber. Scientifically, it is called Cucumis metuliferus, also regarded as the formal name. Commonly, the kiwano is also known as a horned melon. This yellow fruit is similar to kiwi fruit, but no connection exists between these two fruits. It displays a yellow-orange color when it’s ripe. Its inner content is gelatinous with edible seeds. It tastes just like cucumber but a banana taste when it is mature. 

It is cultivated in sub-Saharan Africa, Australia, New Zealand, and Asia. Also, in the market world, kiwano is exported to the USA and Europe. Gradually, the horned melon fruit is made known to the world. During dry seasons in the Kalahari desert, it helps to store water for later use. 

Kiwano fruit is 4 – 5 inches long and 2 – 3 inches across. It contains flattened seeds about 7-10mm in length. It is a yearly plant that clings to anything around for support: it is a climbing plant. 

This traditional fruit contains all the nutrients and a good percentage of organic compounds, vitamins, and minerals. 

This fruit is edible. It is not a type of fruit seen lying in a typical fruit basket, but it is best when you include it in your diet. Scooping out the seeds is necessary because the peel is not edible. Kiwano has a good nutrient profile with a general standard of keeping you healthy. 



Kiwano fruit has a positive impact on health. 100 grams of it contains the following essential nutrients. These nutrients are: 

Calories- 44 Kcal

Carbohydrates- 7.56 grams

Fat- 1.28 grams

Protein- 1.78 grams

Water- 88.97 grams

Vitamin C- 5.3 grams

Magnesium- 40 milligram

Calcium- 13 milligrams

Phosphorus- 38 milligrams

Potassium- 123 milligrams

Zinc- 0.4 milligram

Copper- 0.02 milligram

Sodium- 2 milligrams

Thiamine- 0.025 milligram

Riboflavin- 0.015 milligram

Niacin- 0.505 milligram

Pantothenic acid- 0.183 milligram

Vitamin B6- 0.063 milligram

Kiwano is known for its water content and a moderate quantity of calories, carbohydrates, and fats. One of its peculiarities from other fruits is the 16% calories derived from protein. It also contains alpha-antioxidants and beta-antioxidants, which are the organic forms of vitamin E. Likewise, it’s a good source of lutein.


Kiwano fruit is a prolific fruit good for your health. 

Promote your heart health

Your heart is an asset to all other organs in your body. The nutrients present support a healthy cardiovascular system. Heart-related illness is a result of low potassium. Meanwhile, kiwano has a good portion of potassium and magnesium. The heart is a muscular organ that requires maintenance. Linoleic acid strengthens your heart muscle and makes it stronger. Omega fatty acid helps to retain the heart integrity from diseases. Generally, for heart maintenance, the low cholesterol and oleic acid properties of horned melon keep heart infections off your sight. It subdues inflammation and regulates your blood pressure. Trust your heart with Kiwano.

A good skin health

The antioxidant is a gain for your skin. It protects the skin cells and gets rid of dead cells. The amount of vitamin C in kiwano prevents your skin from sunburns: and hyperpigmentation. The aging effects (wrinkles and scars) get subdued by collagen production and tissue repairs. Antioxidants’ performance on your skin, mainly alpha-tocopherol, neutralizes the accumulation of carcinogenic substances in your skin tissue by wading off the free radicals. It also contains citric acid, which is good support for skin glow. Regulated consumption of Kiwano fruit promises healthy nerves and blood vessels.

Amazing Eye Health with kiwano

Eye health improvement

Kiwano contains antioxidants such as vitamin A that improve your vision. It is a fruit with surplus Vitamin A which is a carotenoid substance. Kiwano in your diet protects your eye’s organs and gets rid of free radicals responsible for age-related macular diseases, which are most common in adults. The Zeaxanthin substance restrains and suspends harmful ultraviolet rays from injuring your vision. It hinders the development of cataracts and eye irritation when consumed. 

 Enhancement of metabolic activity

A healthy human body must always stay an active system. It is a dynamic system that undergoes varieties of chemical processes. Horned melon fruit contains mineral elements and nutrients available for its metabolism. 

Zinc is a significant mineral that carries out a versatile function with other metabolic nutrients. It enables the completion of protein production for intended results like wound healing and repair of tissues. Also, the presence of vitamin C produces ascorbic acid, which is an aid for collagen production. As you know, the body gets its fuel from the food consumed with a complete metabolic process of breaking down the food into a digestible form for absorption. In place of that, Kiwano consumption regulates insulin discharge and carbohydrate digestion. It is a profiled fruit for the production of blood cells.

Production of red blood cells

Kiwano melon fruit is an excellent source of iron which plays a soothing role in blood cell production and increases your hemoglobin level. The body system requires an adequate volume of blood to prevent hypoxia. 

From the lungs, the hemoglobin content in the blood supplies every part of the body with the needed oxygen. Iron is beneficial for myoglobin production, which gives oxygen to your muscles. Kiwano fruit is a native fruit that hinders anemia. The iron content supports red blood cell production. It is more effective at its function when consumed.

Boost immunity

The immune system is a defensive part of your body that keeps you off track with infections and diseases. If you have a poor immune system, you are at a higher risk of getting infections. It supports a strong immunity with the availability of iron, Vitamin C, zinc, and magnesium. These minerals fight off every trace of illness. The consumption of Kiwano melon releases beta carotene to boost immunity.

Bone health improvement

Maintenance of bone requires a higher availability of mineral elements, which makes it a recommended fruit. Zinc and calcium with magnesium play a role in bone health. They repair and prevent bone-related issues. From research, the deficiency of magnesium leads to osteopenia. Calcium increases bone density and reduces bone loss. Also, bone remodeling is enhanced. 

Boost mental functions

Snacking on a Kiwano fruit provides your body with vitamin E, which helps with healthy cognitive functions. The presence of tocopherol prevents you from developing mental illnesses. It is a good option for individuals with Alzheimer’s and dementia, especially adults. Magnesium and zinc reduce mood breakdown. They produce neurotransmitter substances that impact your emotional composure. Grab a Kiwano melon to reduce your unpleasant nervousness and depression.


Weight management

What about adding Kiwano to your weight management diet? Yes. Kiwano keeps you hydrated i. e. it keeps you full after consumption. It has low fat and carbohydrates that are not efficient enough to increase your weight. It contains 85% of water. You can grab a Kiwano melon after a workout to replenish your energy and stay energetic.


A higher percentage of your body contains water. It is from the family of cucumbers and is well known for its expertise in hydration. They provide your body system with the fluid needed for metabolic activities. During the hot season: summer, Kiwano can keep you hydrated and fueled up after strenuous exercise. Avoid unnecessary snacking with Kiwano melon. 

Furthermore, It has a good profile for blood sugar levels. Its consumption regulates the glucose concentration in the blood due to its low glycemic index. It prevents diabetes. Likewise, it is an efficient digestive aid. It treats unpleasant conditions of your gastrointestinal system. It Wade off cramping, bloating, Irritable Bowel Syndrome (IBS), and gastric ulcers. 

During the consumption of this horned melon, there are cautions you must observe. It is a native fruit with extensions on its rind, which makes it intimidating. It is consumable by scooping out the seeds. Its consumption must not exceed about 3 to 4 in a day. Kiwano is a good choice for you.

Health benefits of Kiwano melon fruit FAQs

How does kiwano melon taste?

Kiwano fruit has a cucumber taste since they belong to the same family. A ripe kiwano fruit changes into a banana taste, sweeter for consumption and suitable for the tongue. Having your diet with kiwano is healthy. 

Is kiwano melon fruit poisonous?

No. It is an edible fruit that holds no threat to your health. The safest way to eat kiwano melon is by scooping out the seeds gently. The peels are not edible. It is the only part of the fruit considered poisonous. The seeds can be consumed directly or added to salads. It is a good recipe. 

What are the health benefits of kiwano melon fruit? 

There are several health benefits found in kiwano. It contains beneficial nutrients and elements for standard health for weight management, good eye health, better cognitive capacity, red blood cell production, promotes bone health, and supports heart health. It also enhances skin health and hydrates the body

Is kiwano melon fruit safe for pregnant women?

Yes, it is safe for pregnant women and beneficial fruit for them. It allows the absorption of iron for fetus maintenance. The presence of iron prevents anemia and supports the development of the baby and placenta. Likewise, potassium and folic acid promote blood flow for the baby’s development. It is safe for pregnancy

What are the skin benefits of kiwano melon fruit? 

It plays a good role in maintaining skin health. It contains antioxidant compounds that support the removal of dead cells in the skin. It prevents skin cancer, hyperpigmentation, aging effects, and dry skin. Kiwano is a good choice for a skin health routine. 


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