Honeydew melon (Cucumis melo) is a low-calorie fruit. It is yellowish and oval-shaped and has a smooth rind and a pale center with a distinct aroma. The many benefits of honeydew melons can be attributed to their fiber, carotenoids, and plant compounds. They may help reduce blood pressure, prevent dehydration, promote eye health, and improve heart health. This article explores the nutrition facts of honeydew melons, health benefits, side effects, and some delicious recipes. Keep reading.
Honeydew Melon Nutrition Facts
According to the U.S. Department of Agriculture, 100 grams of raw honeydew melon contain (1):
- Calories: 36
- Protein: 0.54 g
- Fat: 0.14 g
- Carbohydrate: 9.09 g
- Fiber: 0.8 g
- Sugar: 8.12 g
- Calcium: 6 mg
- Iron: 0.17 mg
- Magnesium: 10 mg
- Phosphorous: 11 mg
- Potassium: 228 mg
- Sodium: 18 mg
- Zinc: 0.09 mg
- Copper: 0.024 mg
- Manganese: 0.027 mg
- Selenium: 0.7 µg
- Vitamin C: 18 mg
- Riboflavin: 0.012 mg
- Folate: 19 µg
Honeydew melon is also rich in carotenoids and polyphenols, making it a healthy food option. Scroll down to learn more about its health benefits.
7 Health Benefits Of Eating Honeydew Melon
- May Lower Blood Pressure
Honeydew melon is low in sodium and high in potassium (1). A review published in Plants suggests that the high water and mineral content in melons can help reduce blood pressure (2). From studies, a high intake of fruits and vegetables is linked with a reduced risk of high blood pressure (3). In addition, reduced sodium consumption and increased potassium intake can help control blood pressure (4).
- May Help Prevent Dehydration
Your body can become dehydrated when you lose more water than you consume. Honeydew melon contains about 90 percent of water (1). Studies suggest that the high potassium in honeydew melon helps with electrolyte balance in the body (5). The water and potassium content in honeydew melon helps prevent dehydration.
- Promotes Eye Health
Honeydew melon is rich in carotenoids such as lutein and zeaxanthin, which help promote vision health (1). Lutein plays a key role in vision performance and reduces the risk of age-related macular degeneration, which is a leading cause of vision impairment and blindness (6), (7). A review published in nutrients suggests that these carotenoids act as blue light blockers and prevent damage by free radicals (8).
- Improves Heart Health
The carotenoids and polyphenols in honeydew melon possess antioxidant and anti-inflammatory properties. They help reduce cholesterol levels, and blood pressure, and help treat and prevent cardiovascular disease (9). In addition, the folate and other vitamins in the melon offer protection against stroke (10).
Honeydew melon is rich in vitamin C and carotenoids that boost skin health. Vitamin C can stimulate collagen production and offer protection against UV-induced photodamage (11). This potent antioxidant can help prevent photoaging and aid in the treatment of hyperpigmentation (12). However, more studies are needed to understand the benefit of honeydew melon in humans.
Insufficient Evidence For
- May Enhance Bone Health: Honeydew melon is rich in vitamins K and B and magnesium that are essential for maintaining bone mineral density and bone health (13), (14), (15).
- May Boost The Immune System: The vitamin C in honeydew melon help prevent and treat many infections like the common cold and pneumonia. The nutrient also plays a key role in supporting immune system function (16).
In addition, the carotenoids in honeydew melon may help reduce the risk of cancer (17).
Are there any adverse effects associated with excess intake of honeydew melon? Scroll down to find out.
Side Effects Of Honeydew Melon
Intake of honeydew melon in moderation is considered safe. However, excess consumption may lead to several side effects. These include digestive issues like diarrhea or elevated blood sugar levels.
Honeydew melon may also cause allergic reactions in a few people. However, little research is available on these side effects. If you develop mouth itching, rash, hives, cramps, trouble breathing, and nausea after consumption of honeydew, stop intake and consult your doctor. In general, symptoms will develop right after eating honeydew.
Are honeydew melon and cantaloupe the same? If not, how are the two different? Learn more in the next section.
Honeydew Melon Vs. Cantaloupe
While honeydew melon and cantaloupe have many similar qualities, they have some differences too. Honeydew melon has a smooth, light-colored rind with green flesh. Whereas cantaloupe is dark and netted with orange flesh.
Honeydew is sweeter with firm flesh, while cantaloupe has softer flesh. Cantaloupe is more likely to get contaminated due to its netted rind.
Cantaloupe has more vitamins A and C than honeydew (1), (18).
You should handle honeydew melon carefully to avoid spoilage. So, how do you store it?
How To Store Honeydew Melon?
Honeydew melons will last for about two weeks if stored at room temperature. Leftovers, if stored in the refrigerator, can look fresh for four to five days. You can also store them in the freezer where they may stay fresh for ten to twelve months.
Are you wondering how to eat this oval-shaped fruit? Check out the next section to learn how to prepare honeydew melon.
How To Prepare Honeydew Melon?
You can prepare honeydew melon in the following ways.
- Remove the ends with a knife and halve the melon.
- Remove the seeds with a spoon and cut the melon into wedges.
- Hold each wedge, remove the melon skin from the flesh, and cut it into cubes.
- Serve on a plate.
- It is also possible to remove the skin first.
- Slice lengthwise and cut into small cubes.
- To make melon balls, use a measuring spoon and scoop out small balls.
You can also try this method:
- Cut honeydew melon lengthwise into wedges and then into chunks.
- The melon is ready to be served or used as an ingredient in a dish.
You can prepare delicious yet simple honeydew melon recipes at home. Scroll down to find out more.
Honeydew Melon Recipes
1. Honeydew Melon Sorbet
What You Need
- Honeydew Melon – 1
- Honey – ¼ cup
- Cut honeydew in half and remove the seeds.
- Cut into slices and remove fruit from the skin.
- Transfer melon pieces to a parchment paper-lined baking sheet and freeze until hardened.
- Add the frozen melon and honey to a food processor and combine until evenly mixed.
- Transfer to a loaf pan and then to the freezer until completely frozen.
2. Honeydew Melon Smoothie
What You Need
- Chopped honeydew melon – 2 ½ cups
- Coconut milk – 1 cup
- Matcha – 1 teaspoon
- Cinnamon – 1/8 teaspoon
- Lime zest and lime juice – ¼ teaspoon, each
- Add 2 cups of honeydew melon to a blender along with the coconut milk, cinnamon, matcha, lime juice, and zest.
- Blend until all the ingredients are well incorporated.
- Pour into serving glasses. Cut another ½ cup of honeydew into very small pieces and top the smoothie with the chunks of honeydew.
3. Honeydew Melon Jam
What You Need
- Honeydew melon – 1
- Sugar – 2 tablespoons
- Pure lime juice – 2 tablespoons
- Scoop out and discard the seeds from the melon, slice and remove the peel, and chop the flesh into small pieces.
- Chop the flesh of the melon into very small chunks (about a quarter inch).
- Add all the ingredients to a medium-sized pot.
- Cook and stir constantly on high/medium-high heat for 10 to 15 minutes.
- Let it bubble and boil for the full amount of time.
- Either boil the excess liquid or drain after cooking.
- Store in airtight jars or containers in the refrigerator.
Honeydew melon is a pale green fleshed sweet fruit with white or yellow rind. It is rich in a wide variety of vitamins and minerals, fiber, and plant compounds. The presence of these nutrients in honeydew melon benefits your health in a multitude of ways. From reducing blood pressure to supporting healthy skin, honeydew melon helps maintain optimal health. It can be eaten alone or as an ingredient in salads, soups, or smoothies. However, excess intake of honeydew melon has some side effects. Hence, consume it in moderation and consult your doctor in case of any emergencies.
- Honeydew melon is a sweet fruit with light green flesh and many therapeutic benefits.
- The nutrient-rich profile and its antioxidant properties help regulate blood pressure levels, prevent dehydration, promote eye health, improve heart health, and support healthy skin.
- You can prepare many delicious honeydew melon recipes at home easily.
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- Melons honeydew raw
- Nutritional Composition and Health Benefits of Various Botanical Types of Melon (Cucumis melo L.)
- Associations between dietary patterns and hypertension among Korean adults: the Korean National Health and Nutrition Examination Survey (2008-2010)
- Sodium-to-Potassium Ratio and Blood Pressure Hypertension and Related Factors
- Potassium Modulates Electrolyte Balance and Blood Pressure through Effects on Distal Cell Voltage and Chloride
- Lutein and Zeaxanthin Isomers in Eye Health and Disease
- The Effect of Lutein on Eye and Extra-Eye Health
- The Role of Lutein in Eye-Related Disease
- Carotenoids: potential allies of cardiovascular health?
- The Roles of Vitamin C in Skin Health
- Vitamin C in dermatology
- Vitamin K and Bone Metabolism: A Review of the Latest Evidence in Preclinical Studies
- B Vitamins Homocysteine and Bone Health
- Magnesium intake bone mineral density and fractures: results from the Women\’s Health Initiative Observational Study
- Vitamin C and Immune Function
- Potential Role of Carotenoids as Antioxidants in Human Health and Disease
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