Honeydew Melon Nutrition Facts and Health Benefits

Honeydew melons are large, oval melons with a smooth rind and pale center. They are a healthy, high-volume food, filling and hydrating, and are low in calories, fat, and protein. Honeydew melons provide some fiber and several essential micronutrients, including vitamin C and potassium, making them a nutritious addition to almost any eating pattern.

Honeydew Melon Nutrition Facts

One cup of balled honeydew melon (177g) provides 64 calories, 1g of protein, 16g of carbohydrates, and 0.3g of fat. Honeydews are an excellent source of vitamin C and potassium. The following nutrition information is provided by the USDA.

Carbs

A cup of honeydew melon (cut into balls) contains 16 grams of carbohydrates, the majority of which comes from natural sugars (14 grams). There are also 1.4 grams of fiber in 1 cup of honeydew melon.

Honeydew melon is not high in sugar, despite its sweet name. The glycemic index of honeydew melon is 62 (which is moderate; under 55 is low) and the glycemic load is 9, which is considered low. Glycemic load takes serving size into account when assessing how a food may affect blood sugar levels.

Fats

Honeydew melon is basically fat-free, with less than 1/2 gram per serving.

Protein

Honeydew melon doesn't offer much in the way of dietary protein. There's just 1 gram per 1-cup serving.

Vitamins and Minerals 

Honeydew melon provides potassium, vitamin C, vitamin B6, folate, magnesium, and choline. Vitamin C is the most abundant nutrient, with one cup of balled melon providing 35% of your daily recommended intake (based on a 2,000 calorie per day diet).

Calories

One cup of balled honeydew melon (177g) provides 64 calories, 92% of which come from carbs. Protein makes up 5% and fat calories make up 3% of remaining calories.

Health Benefits

Honeydew provides many important nutrients, and may be useful in managing or preventing certain health conditions.

May Help Prevent Neural Tube Birth Defects

Honeydew melon is a fantastic food choice during pregnancy because it provides plenty of folate, a crucial nutrient during pregnancy. Folate is a B-complex vitamin that reduces the risk of spina bifida and anencephaly (neural tube defects).

Helps Prevent Dehydration

A 1-cup serving (177g) of balled honeydew contains 159 grams of water. Water amounts to nearly 90% of the melon by weight. In addition to the fluids you drink, water in the fruits and vegetables you eat contributes to your overall hydration status.

Since honeydew melon is in season during the warmer months, it's the perfect summertime treat to promote good hydration.

Promotes Heart Health

The low sodium and high potassium content of fruits like honeydew melon help prevent high blood pressure. In addition, honeydew melon is a source of folate and other B vitamins, which help reduce homocysteine levels, a key marker of inflammation. As a result, adequate folate intake is associated with a reduced risk of stroke.

Aids in Diabetes Management

The misconception that fresh fruit is too sweet for people with diabetes may do more harm than good in managing the disease. Fresh fruits like honeydew melon are actually associated with improvements in blood sugar control, despite their natural sugar content. The fiber and water in honeydew melons prevent them from causing large spikes in blood sugar.

A 2017 study from China analyzed the medical records of 482,591 adults. Researchers concluded that daily fruit consumption was associated with a 12% reduction in diabetes risk compared to people who never or rarely consumed fruit.

In people who reported having diabetes, consuming fruit more than 3 days per week was associated with a 13% to 28% lower risk of developing diabetes-related complications such as heart disease, stroke, kidney disease, eye disease, and disease of the nervous system. This lower risk is compared to people who consumed fruit less than one day per week.

Promotes Skin Repair

The vitamin C in honeydew melons supports the production of collagen, a major structural protein required for skin tissue repair. A cup of honeydew melon provides 32 milligrams of vitamin C, which is 36% of the daily value set by the Food and Drug Administration.

Because our bodies cannot produce vitamin C, getting a regular supply through the consumption of fresh fruits and vegetables is crucial. Vitamin C is a powerful antioxidant that supports good health from the inside out.

Protects Vision

The effects of aging and exposure to sunlight can lead to cataracts and age-related macular degeneration. This progressive damage to delicate eye tissues causes vision loss over time. Honeydew melon contains the carotenoids lutein and zeaxanthin, which are powerful defenders against vision loss. These antioxidants protect eyesight and reduce the impact of environmental damage.

Allergies

A true allergy to honeydew melon is uncommon. However, cross-reactive symptoms may occur when eating melon due to a phenomenon known as oral allergy syndrome (OAS). This is when the body mistakes proteins in melon for certain tree or grass pollens that cause allergies. Ragweed is the most common pollen associated with honeydew OAS.

Compared to true allergies, OAS symptoms are relatively mild and short-lasting. They may include:

• An itchy or burning sensation in the mouth
• Swollen or numb lips
• A scratchy throat
• A stuffy or runny nose

Symptoms will usually develop right after eating honeydew and may take an hour to resolve. An over-the-counter oral antihistamine may help relieve the symptoms. Call your doctor or seek urgent care if symptoms persist or worsen.

Varieties

Honeydew melon is different from cantaloupe and watermelon. Honeydew melon is classified under the species Cucumis melo. It has a characteristic smooth skin (unlike cantaloupe skin, which is netted) and pale flesh that may be white, green, or orange.

When It's Best

Honeydew melons are available year-round in the supermarket but are best between May and September. Choose melons that are heavy for their size and have smooth, undamaged skin with a slightly waxy feel. Avoid melons that are overly soft or feel damp at the stem end. A ripe honeydew should give off a noticeably sweet, almost honey-like aroma.

Storage and Food Safety

After picking, honeydew melons will continue to soften but not get sweeter. Melons should be stored at room temperature, above 45 degrees Fahrenheit, where they should last for 2 to 4 weeks.

Wash the outside of a honeydew melon under running water before cutting into it. After the melon is cut, store it in the refrigerator in an airtight container and consume it within 4 days.

How to Prepare

Sweet honeydew melons are a healthy substitute for dessert. Because melons have such a high percentage of water, cooking them destroys their texture. Honeydew is best served raw, diced, sliced, or balled with a melon baller.

It can be tossed in a fruit salad, blended into smoothies, or paired with Greek yogurt, cottage cheese, or ricotta. Try slicing honeydew melon and wrapping it in prosciutto to be served as an appetizer.

You can also make honeydew melon juice, which provides a concentrated source of vitamins and minerals in the melon. However, juicers often remove the fiber which is a downside. If you make honeydew melon juice at home, consider using a blender instead of a juicer so you can keep the fiber.