Melons, casaba, raw
Whole food · Fruits and Fruit Juices
Photo: Wikipedia
Casaba melon is a large, golden-skinned melon with a sweet, floral aroma and a juicy, tender, pale-yellow flesh. Its flavor is subtly honeyed and less musky than a cantaloupe, offering a refreshing, delicate sweetness. Nutritionally, it's a hydrating, low-calorie fruit that provides a good source of vitamin C and potassium.
Calorie split: 14% protein · 83% carbs · 3% fat
↓ Full nutrition💚 Why it's loved
People love casaba melon for its uniquely sweet, floral perfume and refreshing, non-acidic flavor that feels like a luxurious summer treat. Its versatility shines in everything from simple chilled slices to elegant fruit salads and cocktails.
⚠️ Watch-outs & how to enjoy it better
The primary caution is its natural sugar content, which can cause blood sugar spikes if consumed in large quantities. Individuals monitoring their carbohydrate intake should practice portion control and pair it with a source of protein or healthy fat, like cottage cheese or nuts, to slow sugar absorption.
Key benefits
- Excellent source of hydration (over 90% water).
- Low in calories, supporting weight management.
- Provides vitamin C for immune function and skin health.
- Contains potassium, which helps regulate blood pressure.
- Offers dietary fiber for digestive health.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Despite its name, the casaba melon is not from Casablanca, Morocco; it's actually named after the Turkish city of Kasaba, where it was once cultivated.
Full nutrition (USDA data · scales with serving)
| Water | 91.8 g |
| Energy | 28.0 kcal |
| Energy | 118 kj |
| Protein | 1.1 g |
| Total lipid (fat) | 0.10 g |
| Ash | 0.36 g |
| Carbohydrate, by difference | 6.6 g |
| Fiber, total dietary | 0.90 g |
| Total Sugars | 5.7 g |
| Calcium, Ca | 11.0 mg |
| Iron, Fe | 0.34 mg |
| Magnesium, Mg | 11.0 mg |
| Phosphorus, P | 5.0 mg |
| Potassium, K | 182 mg |
| Sodium, Na | 9.0 mg |
| Zinc, Zn | 0.07 mg |
| Copper, Cu | 0.06 mg |
| Manganese, Mn | 0.04 mg |
| Selenium, Se | 0.40 ug |
| Vitamin C, total ascorbic acid | 21.8 mg |
| Thiamin | 0.01 mg |
| Riboflavin | 0.03 mg |
| Niacin | 0.23 mg |
| Pantothenic acid | 0.08 mg |
| Vitamin B-6 | 0.16 mg |
| Folate, total | 8.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 8.0 ug |
| Folate, DFE | 8.0 ug |
| Choline, total | 7.6 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 26.0 ug |
| Vitamin E (alpha-tocopherol) | 0.05 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 2.5 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.03 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.02 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.00 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.00 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.04 g |
| PUFA 18:2 | 0.02 g |
| PUFA 18:3 | 0.02 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Melons, honeydew, raw — USDA does not publish this profile for Melons.
| Tryptophan | 0.01 g |
| Threonine | 0.01 g |
| Isoleucine | 0.01 g |
| Leucine | 0.02 g |
| Lysine | 0.02 g |
| Methionine | 0.01 g |
| Cystine | 0.01 g |
| Phenylalanine | 0.01 g |
| Tyrosine | 0.01 g |
| Valine | 0.02 g |
| Arginine | 0.01 g |
| Histidine | 0.01 g |
| Alanine | 0.04 g |
| Aspartic acid | 0.09 g |
| Glutamic acid | 0.15 g |
| Glycine | 0.02 g |
| Proline | 0.01 g |
| Serine | 0.02 g |
FAQ
How is a casaba melon different from a honeydew?
While both are green-fleshed melons, casaba melons have a distinctive golden-yellow, slightly wrinkled rind and a more pronounced floral aroma. Their flesh is typically a deeper yellow and has a subtly sweeter, more complex flavor than the milder honeydew.
How do I pick a ripe casaba melon?
Look for a melon that feels heavy for its size with a creamy yellow to golden rind (avoid green). The blossom end (opposite the stem) should yield slightly to gentle pressure and emit a sweet, fragrant aroma.
Can you eat the seeds and rind?
The seeds are edible but are typically scooped out and discarded as they are tough. The rind is very thick and not typically eaten raw, but it can be candied or used to make preserves.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.28 kcal/g · 16% calories from protein · 0.9 g fiber · 5.7 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.05 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.