Honeydew melon provides hydration, vitamin C, and potassium.
Nutrition
One cup (170 g) of honeydew melon has about 61 calories, 1.4 g of fiber, 31 mg of vitamin C (about 34 percent DV), 388 mg of potassium and 32 mcg of folate (USDA).
Hydration
Honeydew is about 90 percent water.
Benefits
- Vitamin C for immune health.
- Potassium supports blood pressure.
- Low in calories.
Sugar
14 g per cup.
Choosing
Pick a heavy melon with a waxy, creamy yellow rind and a sweet smell at the stem end.
Storage
Whole melon: room temperature for 2 to 4 days. Cut melon: refrigerate for 3 to 4 days.
Safety
Wash the rind before cutting to prevent bacteria like Salmonella and Listeria.
Nutrition data
One cup (170 grams) of diced honeydew melon has about 61 calories, 15 grams of carbohydrate, 14 grams of sugar, 1.4 grams of fiber and 1 gram of protein. It supplies 51% of the daily value of vitamin C (about 31 milligrams), 12% of potassium (about 388 milligrams), and smaller amounts of vitamin B6, folate and magnesium. It is about 90% water.
Hydration
With 90% water content, honeydew helps contribute to daily fluid needs, and potassium helps balance fluids and electrolytes. A cup provides about 150 grams of water.
Benefits
- Vitamin C supports immunity, collagen formation and iron absorption.
- Potassium helps control blood pressure. Intake of 2,600 milligrams for women and 3,400 for men is recommended, and most Americans get less.
- Low calorie and low fat, suited to weight management.
- Antioxidants such as carotenoids and phenolic compounds, in smaller amounts than cantaloupe.
- Electrolytes and water support recovery after exercise.
- Fiber supports digestion.
Sugar
Honeydew has about 14 grams of sugar per cup, a moderate amount, and a glycemic index of about 62. People with diabetes can eat it in controlled portions alongside protein.
Choosing
- Pick a melon that feels heavy for its size, with a creamy yellow rind, a slightly waxy feel and a sweet smell at the stem end.
- A green rind or hard, dry surface means it is unripe.
- Honeydew does not get sweeter after picking, but it softens a bit at room temperature.
Storage
Keep whole melons at room temperature for up to 2 days to soften, then refrigerate for up to 1 week. Cut melon should be kept in a sealed container in the fridge and eaten within 3 to 4 days.
Safety
Wash the rind with water and a produce brush before cutting, because bacteria on the surface can transfer to the flesh. Melons have been linked to outbreaks of Salmonella and Listeria, including the 2011 Listeria outbreak from cantaloupe. Refrigerate cut fruit within 2 hours.
Uses
Eat it fresh, in fruit salad, blended in smoothies, or wrapped with prosciutto. It can also be frozen in cubes for popsicles.
Selection and nutrition numbers
A cup (170 g) of honeydew melon provides about 61 calories, 16 g of carbohydrate, 14 g of sugar, 1.4 g of fiber, 53 percent of the daily value of vitamin C and 388 mg of potassium. It is 90 percent water. To choose a ripe melon, look for a creamy yellow rind, a slightly waxy feel, a sweet aroma at the blossom end and a weighty feel. Honeydew does not ripen much after harvest. Store whole melons at room temperature for a few days, and cut melon in the fridge for 3 to 4 days. Wash the rind before cutting to avoid transferring bacteria, since cantaloupe and other melons have been linked to Listeria and Salmonella outbreaks.
Based on data from the USDA FoodData Central and the FDA
