Honeydew Nutrition Facts: Calories and Health Benefits

Honeydew melons are large and oval shaped melons with a smooth rind that range in color from white to pale green. The flesh is usually pale green as well, although some varieties have a gold flesh.

Honeydews are rich in water and contain fewer carbohydrates than other fruit varieties. But, as with most foods, it is important to portion control.

Honeydew is available fresh almost all year, with peak season from June to October.

Honeydew Nutrition Facts
Serving Size 1 cup, balls (177 g)
Per Serving	% Daily Value*
Calories 64
Calories from Fat 2
Total Fat 0.2g	0%
Saturated Fat 0.1g	0%
Polyunsaturated Fat 0.1g
Monounsaturated Fat 0g
Cholesterol 0mg	0%
Sodium 32mg	1%
Potassium 403.56mg	12%
Carbohydrates 16.1g	5%
Dietary Fiber 1.4g	6%
Sugars 14.4g
Protein 1g
Vitamin A 2% · Vitamin C 53%
Calcium 1% · Iron 2%
*Based on a 2,000 calorie diet One cup of melon balls contains 64 calories and 16 grams of carbohydrate, the equivalent to one serving of fruit. If you have diabetes or are looking to modify your carbohydrate intake it's probably best to keep your portion to one serving. If you want to slow down how quickly your blood sugars rise, pair your honeydew with protein, such as a handful of nuts, low-fat Greek yogurt, or low-fat cottage cheese.

Health Benefits of Honeydew

Honeydew melons are an excellent source of vitamin C, providing more than half a day's worth (53%) in one half-cup serving.

Vitamin C acts as an antioxidant in blood and cells, plays a role in boosting immunity, and assists in collagen produce, making it important in anti-aging.

Honeydew is also a good source of potassium. Potassium has the potential to reduce blood pressure. It also maintains fluid and electrolyte balance and is required for proper nerve conduction and muscle contraction.

Common Questions About Honeydew

Does honeydew differ from cantaloupe nutritionally?

The biggest difference between cantaloupes and honeydew melon is the vitamin A content. Cantaloupe contains more than a day's worth of vitamin A, whereas honeydew contains a mere two percent.

As for calories and carbohydrates, honeydew and cantaloupe match up almost identically. Honeydew has slightly more calories (about four) and slightly more carbohydrates (about 1.5) as compared to cantaloupe.

Picking and Storing Honeydew

Choose melons that are heavy for their size and have a smooth, undamaged rind with a waxy feel to them. Avoid melons that are very soft or feel damp at the stem end.

Smell your honeydew. It should give off a strong, sweet aroma.

Touch the honeydew. It should yield slightly and spring back when you press the blossom end (which is opposite the stem end).

If your melon isn't quite ripe yet, store it at room temperature. Refrigerate it as soon as it ripens to avoid it from becoming overly ripe.

After melon has been cut it should be stored in an airtight container in the refrigerator and can last a few days.

Healthy Ways to Prepare Honeydew

Because melons have such a high percentage of water cooking them destroys their texture, making them mushy.

Therefore, honeydew is best served simply sliced or paired with protein such as, low-fat Greek yogurt, cottage cheese, or ricotta. Honeydew can also be used as garnish or used in fruit salads and smoothies. Puree honeydew to make cold, refreshing soup.

Recipes With Honeydew

Start your day with a filling and tasty breakfast made with honeydew or pair your meal with a few slices to give you the sweetness you need to satisfy your sweet tooth. Honeydew is a great substitute for dessert.

Sources:

Labensky, SR, Hause, AM. On Cooking: A textbook of Culinary Fundamentals. 3rd ed. Upper Sadle River, NJ: Prentice Hall, 2003: 797.

Linus Pauling Institute. Micronutrients for Health. http://lpi.oregonstate.edu/sites/lpi.oregonstate.edu/files/pdf/mic/micronutrients_for_health.pdf