10 Amazing Health Benefits Of Kiwano Fruit | ToneOp



Published on: 15-Mar-2023


10 min read


Updated on : 30-Nov-2023




Rishi Singh


10 Amazing Health Benefits Of Kiwano Fruit | ToneOp

10 Amazing Health Benefits Of Kiwano Fruit | ToneOp

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Kiwano, also known as the horned melon, is a one-of-a-kind fruit. Kiwano's scientific name is Cucumis metuliferus. Kiwano is a traditional African food plant. It has not been long since it was introduced to other parts of the world, specifically New Zealand and Australia. Kiwano was named after the consistency and appearance of the kiwi. This fruit, however, is not biologically related to kiwi. It is known as gaka or gakachika in northern Zimbabwe. It is primarily used as a snack or salad, rarely for decoration. It is edible at any stage of ripening.

Kiwano, on the other hand, has nutritional values similar to cucumber and zucchini. It is widely grown in Sub-Saharan Africa, Australia, New Zealand, and several other Asian countries.

The flavour of the fruit has been compared to a combination of banana and passion fruit, cucumber and zucchini, or banana, cucumber, and lime. A sprinkle of salt or sugar can improve the flavour, but the fruit's seed content makes it less convenient to eat than many other common fruits. Some people also eat the peel, which is high in vitamin C and fibre, the intake of which helps  detoxify the body.

Table Of Contents

1. What Is Kiwano?

2. Nutritional Value Of Kiwano

3. 10 Health Benefits Of Kiwano

4. Dietitian’s Recommendations

5. The Final Say

6. FAQs

What Is Kiwano?

The fruit's unusual appearance inspired the names Kiwano or Horned melon. It has a layer of orange or golden skin covering it. The inside of the fruit looks very similar to that of a kiwi, but the inner layer of fruit pulp is a delicious ingredient. The leaves and roots of kiwano are helpful in various ways, but the fruit is expensive. Kiwano seeds are high in beneficial nutrients and compounds, making the fruit healthy and tasty. It thrives in harsh environments and dry areas.

Nutritional Value Of Kiwano

Kiwano contains a lot of vitamins, minerals, and other nutrients. 100 g of kiwano has the following nutritional value:

  • Calories:  44 kcal
  • Carbohydrates: 7.56 g
  • Fats: 1.26 g
  • Protein: 1.78 g
  • Beta carotene: 88 ug
  • Thiamin (B1): 0.025 mg
  • Riboflavin (B2): 0.015 mg
  • Niacin (B3): 0.565 mg
  • Pantothenic acid (B5): 0.183 mg
  • Folate (B9): 3 ug
  • Vitamin C: 5.3 mg
  • Calcium: 13 mg
  • Copper: 0.020 mg
  • Iron: 1.13 mg
  • Magnesium: 40 mg
  • Phosphorous: 37 mg
  • Potassium: 123 mg
  • Sodium: 2 mg
  • Zinc: 0.48 mg

10 Health Benefits Of Kiwano

The following are the health benefits of kiwano fruit:

1. It Aids In Weight Loss

This fruit contains more than 80% water, which helps you stay full for longer. It is an excellent option for people who want to satisfy their hunger and lose weight. This fruit is low in calories and fat. A higher nutrient concentration keeps your body nourished.

2. Rich In Antioxidants 

It may contain high alpha-tocopherol levels, a powerful antioxidant form of vitamin E. It is necessary for nerve and blood vessel health. It also eliminates free radicals.

3. Enhances Eye Health

Kiwano contains high vitamin A levels, which helps improve vision health. Furthermore, vitamin A functions as an antioxidant for the eye, removing free radicals that can cause macular degeneration. A Dutch study found that people who ate a zinc-rich diet had a lower risk of developing age-related macular degeneration.

4. Improves Cognitive Function 

Kiwano contains a high concentration of tocopherols, making it the best fruit for those who want to keep their minds sharp and healthy.

5. Increases Metabolism 

Zinc is essential for boosting metabolism and protein production. It is also required for wound healing and repairing organs, tissues, cells, and blood vessels. It does contain vitamin C, and the higher vitamin C content is an excellent match for zinc.

6. Slows Down Ageing  

Eating kiwano is an excellent way to stay young inside and out. Kiwano helps to reduce the appearance of scars and blemishes by protecting the skin's integrity and reducing age spots and wrinkles. Furthermore, the essential nutrients may keep the body young by preventing the onset of chronic diseases due to their high antioxidant content.

7. Reduces Stress and Anxiety 

Kiwano contains organic compounds that aid in stress hormone regulation. So eating some fresh kiwano can quickly calm your mind and body.

8. Reduces Risk of Diabetes 

Kiwano is rich in dietary fibre, which slows sugar absorption into the bloodstream and lowers blood sugar levels, reducing the risk of diabetes. Kiwano is also high in magnesium, which aids in blood sugar control. According to one study, magnesium aids in regulating insulin action and insulin-mediated glucose uptake in type 2 diabetes. Kiwano also has a low glycemic index, meaning eating it will not raise blood sugar levels. So, if you are looking for the best fruit for people with diabetes, Kiwano is an excellent choice.

9. Aids in Digestion 

Kiwano's high dietary fibre content promotes regular bowel movements and aids digestion. Dietary fibre supports healthy digestion by promoting regular bowel movements and alleviating bloating, cramps, and constipation. It also cleans the urinary tract and protects against potentially fatal illnesses like stomach ulcers and colon cancer. 

10. Manages Blood Pressure 

Kiwano is high in potassium, and other electrolytes can reduce blood pressure. Potassium aids in the regulation of sodium-induced heart rate and blood pressure. Furthermore, potassium acts as a vasodilator, relaxing blood vessels and allowing blood to flow more smoothly through the arteries, lowering blood pressure.

Dietitian’s Recommendation

Kiwano is a fruit of African origin, which is highly nutritious and contains many antioxidants. Although you may consume kiwano, you should always eat them in moderation. Consuming kiwano may help boost your metabolism and help maintain health. 

-Dietitian Lavina Chauhan

The Final Say

Kiwano melon is an exotic African fruit with numerous health benefits due to its high nutrient content. The tough orange outer skin of the fruit is covered in spikes, making it appear intimidating. It is, however, easy to eat by slicing it open and spooning out the pulp. The rind can even be used as a serving dish. Kiwano melon is a delicious and nutritious alternative if you want to start eating healthy while maintaining your health.


1. What type of fruit is a Kiwano?

Kiwano is a member of the Cucurbitaceae family known as the Horned Melon. It is an African fruit. New Zealand called it Kiwano In 1930 because its flesh resembled a kiwi fruit.

2. What does a Kiwano taste like?

Kiwano melon has a mild and slightly sweet flavour. Its taste bears a resemblance to its close relative, the cucumber. However, when it is very ripe, you may be able to detect a hint of banana flavour, too.

3. Are kiwano melons poisonous to humans?

Kiwano is not toxic when consumed. Cut the fruit in half to squeeze gently until the slime-covered seeds drip out.

4. Can you eat green kiwano?

Kiwano can be eaten in different ways. Inside its golden spiky skin is a rich green pulp. This pulp can be eaten fresh or used in a vast range of sweet and savoury dishes.

About ToneOp

ToneOp is a platform dedicated to improving and maintaining your good health through a comprehensive range of goal-oriented diet plans and recipes. It also intends to provide value-added content to our consumers.  

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