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Pepino

Fruit

Pepino

A low-calorie, hydrating fruit tasting like a cross between a melon and a cucumber.

A mild, sweet edible fruit native to South America, resembling a melon in taste and a cucumber in shape, with smooth, striped skin.

high-volume low-calorie fruit

Typical serving · 150g

Common varieties · pepino melon, sweet cucumber, striped pepino, golden pepino

75health

Overall context score across nutrition, safety, and diet fit

At a glance

Quick facts

Simple indicators based on nutrition, processing, and diet fit.

Low calorieLow carbLow glycemicWeight lossDiabetes-friendlyGut health

The story

What makes it unique

Pepino is a high-water, low-calorie fruit with a low glycemic index. It digests quickly due to its high water content and provides mild satiety from its small amount of fiber. Its macronutrient profile is dominated by simple carbohydrates, but in very low absolute amounts.

Varieties: pepino melon · sweet cucumber · striped pepino · golden pepino

#pepino#pepinomelon#lowcaloriefruit#lowglycemic#hydratingfood#weightloss#bloodsugarcontrol#sweetcucumber

Per 100g

Nutrition breakdown

Macro balance and key metrics at a glance.

Energy

35kcal

Density 0.35 kcal/g

Protein

0.5g

Carbs

8g

Fat

0.1g

Fiber

1.2g

Sugar

5.5 g

Sodium

2 mg

Potassium

180 mg

Glycemic index

18

Glycemic load

1.5

Water content

91%

Standout compounds

Nutrient highlights

  • Water

    high

    Supports hydration and increases food volume

  • Vitamin C

    moderate

    Supports immune function and skin health

  • Fiber

    low

    Aids digestion and slows sugar absorption

  • Potassium

    moderate

    Helps regulate blood pressure and fluid balance

Wellness map

Health scores & processing

Weight loss
90
Satiety
55
Blood sugar
92
Gut health
60
Heart health
75
Fitness
50
Processing
100

NOVA processing scale

1
Min
2
3
4
Ultra

unprocessed · Whole food

Whole, fresh fruit consumed in its natural state.

Diet compatibility

  • Weight loss
  • Muscle gain
  • Diabetes
  • Gut health
  • Low carb
  • High protein
  • Heart health

Relative standing

Food rankings

Qualitative ranks compared to similar whole foods.

  • Satietymoderate
  • Blood sugarexcellent
  • Nutrient densitymoderate
  • Fitness fuelpoor
  • Processing qualityexcellent

Eat with confidence

Food safety profile

Pepino is a safe fruit with minimal contamination or pesticide concerns when grown commercially. Standard washing is sufficient to remove any surface debris or agricultural residues.

90safety

Evidence confidence 85%

  • Pesticideslow
  • Antibioticslow
  • Heavy metalslow
  • Contaminationlow

Watch for

  • surface soil bacteria

Safer choices

Organically grown pepino if concerned about pesticide residues.

Prep tips

Rinse thoroughly under cool running water before slicing. Skin is edible but washing is necessary.

None significant. Generally recognized as safe.

Deep dive

Health analysis

How this food may fit different goals and preparation choices.

  1. Weight loss

    Excellent for weight loss due to extremely low energy density and high water content, allowing large portions for few calories.

  2. Blood sugar

    Very low glycemic load makes it safe for blood sugar management, causing minimal glucose spikes.

  3. Fitness & energy

    Not ideal as a primary fuel source due to low carbohydrate and calorie content, but useful for hydration during light activity.

  4. Gut health

    Provides a modest amount of fiber to support digestion, though not a primary fiber source.

  5. Processing quality

    A whole, unprocessed food with maximum nutrient retention and no added ingredients.

  6. Food safety

    Very low risk of contaminants or agricultural chemical residues when properly washed.

  7. Common mistakes

    Expecting it to be as sweet as a traditional melon; it is often milder and can taste more like a cucumber if picked underripe.

  8. Best preparation

    Sliced raw in salads, blended into smoothies, or eaten plain as a refreshing snack. Skin and seeds are edible.

Practical guide

Best use cases

When and how this food fits real eating patterns.

  • High-volume low-calorie eating

    Eat large portions to feel full while maintaining a calorie deficit.

  • Hydrating snack

    Consume on hot days or after light exercise for quick rehydration.

  • Blood sugar friendly dessert

    A sweet treat that will not spike glucose levels for diabetics.

Balance sheet

Pros & cons

Upsides

  • Very low in calories and energy density
  • High water content promotes hydration
  • Minimal impact on blood sugar levels
  • Contains no fat or cholesterol
  • Versatile mild flavor works in sweet and savory dishes

Trade-offs

  • Low in protein and dietary fiber
  • Not a significant source of macronutrients for energy
  • Can taste bland if not fully ripe
  • Less nutrient-dense compared to berries or citrus fruits

Fit check

Who is it for?

Great match

  • weight loss diets
  • blood sugar management
  • high-volume eating
  • hydration

Consider alternatives

  • high-protein diets
  • post-workout recovery fuel
  • strict ketogenic diets

Side by side

How it compares

Open the full head-to-head analysis for nutrition, safety, and practical tradeoffs.

  • Pepino

    This food

    Pepino

    VS90% alike
    Cucumber

    Compare with

    Cucumber

    Pepino offers slightly more carbohydrates and sweetness than cucumber, while cucumber is even lower in calories.

    Cucumber is lower in calories, but pepino provides a sweeter flavor with similarly minimal blood sugar impact.

    Pepino vs Cucumber
  • Pepino

    This food

    Pepino

    VS85% alike
    Honeydew Melon

    Compare with

    Honeydew Melon

    Honeydew is sweeter and higher in calories and carbs, while pepino is more hydrating and lower in sugar.

    Pepino is lower in sugar and calories than honeydew, making it better for weight loss, while honeydew offers more quick energy.

    Pepino vs Honeydew Melon
  • Pepino

    This food

    Pepino

    VS80% alike
    Cantaloupe

    Compare with

    Cantaloupe

    Cantaloupe is much richer in Vitamin A and slightly higher in calories, whereas pepino is milder and lower carb.

    Cantaloupe provides more vitamins and workout fuel, while pepino is a lighter choice for strict calorie and carb counting.

    Pepino vs Cantaloupe
  • Pepino

    This food

    Pepino

    VS75% alike
    Watermelon

    Compare with

    Watermelon

    Watermelon has a higher glycemic load and more sugar, while pepino is milder and easier on blood sugar.

    Pepino keeps blood sugar more stable than watermelon, though watermelon is more satisfying for sweet cravings.

    Pepino vs Watermelon
  • Pepino

    This food

    Pepino

    VS70% alike
    Zucchini

    Compare with

    Zucchini

    Zucchini is lower in sugar and carbs, used more as a vegetable, while pepino is sweeter and eaten as a fruit.

    Zucchini is lower in carbs and calories than pepino, but pepino offers a naturally sweet snack without added sugar.

    Pepino vs Zucchini
  • Pepino

    This food

    Pepino

    VS65% alike
    Papaya

    Compare with

    Papaya

    Papaya is higher in calories, sugar, and Vitamin C, while pepino is lighter and lower carb.

    Papaya provides more nutrients and natural sugar for energy, while pepino is a better low-calorie, low-sugar option.

    Pepino vs Papaya
  • Pepino

    This food

    Pepino

    VS60% alike
    Star Fruit

    Compare with

    Star Fruit

    Both are low-calorie fruits, but star fruit poses kidney risks for some, whereas pepino is generally safer.

    Pepino and star fruit are similar in calories and carbs, but pepino lacks the kidney-risk toxins found in star fruit.

    Pepino vs Star Fruit
  • Pepino

    This food

    Pepino

    VS55% alike
    Pear

    Compare with

    Pear

    Pears are much higher in fiber and sugar, while pepino is lower in calories and carbs.

    Pears offer more fiber for satiety, but pepino is significantly lower in sugar and better for blood sugar control.

    Pepino vs Pear
  • Pepino

    This food

    Pepino

    VS50% alike
    Kiwi

    Compare with

    Kiwi

    Kiwi is a nutrient powerhouse with much more Vitamin C and fiber, while pepino is lower in calories.

    Kiwi is far richer in vitamins and fiber, but pepino provides a lighter, lower-calorie snacking experience.

    Pepino vs Kiwi
  • Pepino

    This food

    Pepino

    VS45% alike
    Apple

    Compare with

    Apple

    Apples are higher in fiber and sugar, providing more sustained energy, while pepino is lower in calories and carbs.

    Apples provide more fiber and sustained energy, while pepino is a much lower calorie and lower sugar alternative.

    Pepino vs Apple

Common questions

FAQ

Answers aligned with how people search for this food.

  • Is pepino good for weight loss?

    Yes, pepino is excellent for weight loss because it is very low in calories and high in water, helping you feel full without overconsuming calories.

  • Can diabetics eat pepino?

    Yes, pepino has a very low glycemic index and glycemic load, meaning it will not cause significant blood sugar spikes.

  • What does pepino melon taste like?

    Pepino tastes like a mild cross between a honeydew melon and a cucumber, with a slightly sweet and refreshing flavor.

  • Do you eat the skin of a pepino?

    Yes, the skin of a ripe pepino is edible and contains additional fiber, though some prefer to peel it if the skin is tough.

  • How many calories are in a pepino?

    There are approximately 35 calories in 100 grams of pepino, making it a very low-energy food.

  • Is pepino a fruit or vegetable?

    Pepino is botanically a fruit, specifically a berry, belonging to the nightshade family, though it is often used in culinary contexts like a vegetable.

  • What are the health benefits of pepino?

    Pepino provides hydration, a modest amount of vitamin C, and fiber, supporting weight management, digestive health, and stable blood sugar.

Transparency

Data confidence

Estimated confidence for nutrition data, interpretation, safety notes, and comparisons.

85

Nutrition data

90

Health analysis

90

Food safety

85

Comparisons