Melon Pan
71
MIN WALK
350
kcal
3.7 MILES / 7,440 STEPS
Or run it off in 26 minutes.
TL;DR
One Melon Pan: 350 kcal, about 71 min walking or 26 min running at 82kg reference rates.
Quantity
What is it?
Melon pan is a Japanese sweet bun covered in a thin crisp cookie crust scored in a crosshatch pattern that looks like a cantaloupe rind. Most versions contain no melon.
It is a bakery and konbini staple in Japan, eaten on humid 27°C Tokyo mornings, and a close cousin of Hong Kong's pineapple bun.
The crust is sweet and crunchy, the inside soft and airy. Some shops fill it with cream or ice cream. It is best eaten on the day it is baked, while the crust still snaps.
Frequently asked questions
How long does it take to burn off Melon Pan?
At 82kg, one 350 kcal serving takes about 71 minutes walking or 26 minutes running. Your pace and body weight can change that.
Can I split the walk into shorter sessions?
Yes. Several shorter walks at a similar pace add up to the same overall walking time. Watch estimates vary across sessions.
Does the 350 kcal estimate cover every Melon Pan serving?
No. The 350 kcal figure is for the serving shown here. Recipes and portion sizes can differ; check the label or restaurant information for the one you ate.
How we tested
Reference by Y.W. Fung at 82kg with an Apple Watch Ultra. The reference route is a 5.3-mile loop at 3.1 mph walking and 6 mph running; food burn minutes are calculated from calories at those rates, not individually walked off for every food. The reference test date is 2026-05-20. Check the food's listed source and serving.
In Seoul and Tokyo, where summers are usually around 27°C and humid, a longer walk in the heat can feel harder than the reference loop shown here.
Full test protocol
Burn table
| Activity | Minutes · selected quantity |
|---|---|
| Walking | 71 min |
| Running 6mph | 26 min |
| Cycling Moderate | 36 min |
| Rucking 20kg | 39 min |
Visual swap
1 Melon Pan = 1.1x Pineapple Bun = 0.73x Brown Sugar Boba Milk = 1.6x Egg Tart
Base serving calorie equivalents; the quantity selector above only scales your selected total.
Nutrition facts
| Portion | Calories | Protein / Carbs / Fat |
|---|---|---|
| 100g | 350 kcal | 6.0g / 54.0g / 12.0g |
| 1 serving | 350 kcal | 6.0g / 54.0g / 12.0g |
| 2 servings | 700 kcal | 12.0g / 108.0g / 24.0g |
1 serving = 100g. Estimated from typical serving - check local label. 100g = 350 kcal x 100 / 100g. Cross-check: USDA FoodData Central.
Real-World Test
No personal tasting notes have been published for Melon Pan yet. The burn estimate above uses the 350 kcal serving and the 82kg reference rates; it is not an individual eating or satiety result.
