Honeydew melon is a delicious, nutrient-dense melon, which is high in fiber and water content. This low-calorie fruit is known for its ability to aid in weight loss, reduce the risk of hypertension, and promote skin and hair health. Its fruity sweet flavor has made it a popular fruit world over. Honeydew melon benefits can have a healthy impact on your body if you make it a regular part of your daily diet!
Honeydew Melon
The honeydew melon, sometimes called a honey melon, is a member of the muskmelon family. It has a peel that ranges in color from yellow to light green, along with green, sweet flesh and numerous seeds. The melons can range in size from 4-6 pounds in weight. Honeydew melon grows in semi-arid climates, such as Chile and California.
It is commonly believed that honeydew is simply the American name for a variety of winter melon grown in France called the White Antibes melon. Imported to the States by a Mr. Gauger, he named his melon the honeydew, and the name stuck. [1]
Honeydew is now grown all over the world and is a popular dessert and breakfast fruit. It is primarily used in fruit salads, sorbets, and served fresh. Honeydew pairs well with grapes and cured meats. It is also a flavor in the popular Japanese liquor Midori and is a popular ingredient in cocktails.
Honeydew melons are comprised of about 95 percent water. Photo Credit: Shutterstock
Honeydew Nutrition
A cup of honeydew melon balls (177g) contains 64 calories, and 6% recommended daily fiber, according to the USDA National Nutrient Database. Honeydew is particularly high in potassium and vitamin C, along with some vitamin A, vitamin B complex, iron, calcium, and zinc. [2]
| Serving Size : | |
|---|---|
| Nutrient | Value |
| Water [g] | 89.82 |
| Energy | 36 |
| Energy [kJ] | 150 |
| Protein [g] | 0.54 |
| Total lipid (fat) [g] | 0.14 |
| Ash [g] | 0.41 |
| Carbohydrate, by difference [g] | 9.09 |
| Fiber, total dietary [g] | 0.8 |
| Sugars, total including NLEA [g] | 8.12 |
| Sucrose [g] | 2.48 |
| Glucose (dextrose) [g] | 2.68 |
| Fructose [g] | 2.96 |
| Calcium, Ca [mg] | 6 |
| Iron, Fe [mg] | 0.17 |
| Magnesium, Mg [mg] | 10 |
| Phosphorus, P [mg] | 11 |
| Potassium, K [mg] | 228 |
| Sodium, Na [mg] | 18 |
| Zinc, Zn [mg] | 0.09 |
| Copper, Cu [mg] | 0.02 |
| Manganese, Mn [mg] | 0.03 |
| Selenium, Se [µg] | 0.7 |
| Vitamin C, total ascorbic acid [mg] | 18 |
| Thiamin [mg] | 0.04 |
| Riboflavin [mg] | 0.01 |
| Niacin [mg] | 0.42 |
| Pantothenic acid [mg] | 0.16 |
| Vitamin B-6 [mg] | 0.09 |
| Folate, total [µg] | 19 |
| Folate, food [µg] | 19 |
| Folate, DFE [µg] | 19 |
| Choline, total [mg] | 7.6 |
| Vitamin A, RAE [µg] | 3 |
| Carotene, beta [µg] | 30 |
| Vitamin A, IU [IU] | 50 |
| Lutein + zeaxanthin [µg] | 27 |
| Vitamin E (alpha-tocopherol) [mg] | 0.02 |
| Tocopherol, gamma [mg] | 0.03 |
| Vitamin K (phylloquinone) [µg] | 2.9 |
| Fatty acids, total saturated [g] | 0.04 |
| 12:0 [g] | 0 |
| 14:0 [g] | 0 |
| 16:0 [g] | 0.03 |
| 18:0 [g] | 0 |
| Fatty acids, total monounsaturated [g] | 0 |
| 18:1 [g] | 0 |
| Fatty acids, total polyunsaturated [g] | 0.06 |
| 18:2 [g] | 0.03 |
| 18:3 [g] | 0.03 |
| Tryptophan [g] | 0.01 |
| Threonine [g] | 0.01 |
| Isoleucine [g] | 0.01 |
| Leucine [g] | 0.02 |
| Lysine [g] | 0.02 |
| Methionine [g] | 0.01 |
| Cystine [g] | 0.01 |
| Phenylalanine [g] | 0.02 |
| Tyrosine [g] | 0.01 |
| Valine [g] | 0.02 |
| Arginine [g] | 0.01 |
| Histidine [g] | 0.01 |
| Alanine [g] | 0.04 |
| Aspartic acid [g] | 0.09 |
| Glutamic acid [g] | 0.15 |
| Glycine [g] | 0.02 |
| Proline [g] | 0.01 |
| Serine [g] | 0.02 |
| Sources include : USDA [3] | |
How many calories are there in Honeydew?
The USDA National Nutrient Database suggests that 100 grams of honeydew contain about 36 calories. [4]
Honeydew Melon Benefits
Related to cantaloupes and watermelons, honeydew melon may seem like just an easy low-calorie dessert alternative. However, in addition to being low in calories, this delicious melon has other health benefits as well.
Supports Weight Loss
Being low fat and practically calorie-free isn’t the only reason that honeydew always shows up on weight management diets and programs. Honeydew melon also has a good amount of fiber. Fiber is essential in your diet for scrubbing your digestive system and keeping it clean and regular. This helps your metabolism work faster and more efficiently. It also helps you feel fuller longer, to support appetite control, and also contributes to lower overall cholesterol. [5]
Prevents Hypertension
As a potassium-rich food, honeydew melon is recommended for people suffering from hypertension (high blood pressure). Potassium helps flush excess sodium from your body and eases tension in your blood vessel walls. By adding this fruit to your diet, not only are you avoiding heavy carbs and processed sugars with a healthy treat, but you’re also helping your heart in other ways as well. [6]
Strong Bones and Teeth
Honeydew is a good source of calcium, which is a crucial ingredient for healthy, strong teeth and bones. Your body is constantly taking calcium stores from your bones and replacing them with new calcium. If there is less calcium coming in than going out, bones can grow weak, leading to greater risk for fractures or osteoporosis. According to the US Department of Health and Human Services, consuming high levels of calcium while you are young helps you to reach peak calcium levels, which can have long-term effects on your health. Calcium is particularly important for children and pre-pubescent teens to have calcium-rich diets, as their bones are growing rapidly, but older adults are also encouraged to get more calcium, to slow down bone deterioration due to aging. [7] [8]
Healthy Hydration
Honeydew melon is composed of almost 90% water, making it the perfect snack for a hot, summer afternoon. Also, as mentioned earlier, honeydew is a great source of potassium, with 388mg of potassium in every cup. Potassium is a key mineral for controlling fluid balance and regulating electrolytes in your body, particularly sodium levels. Plus, potassium’s anti-tension properties keep your body’s fluids moving smoothly and pumping strong.
Younger Looking Skin
Honeydew melon is a great source of vitamin C, with one serving providing almost half your daily recommended amount. Vitamin C is famous for supporting your immune system, but it is also a key vitamin for skin health. Vitamin C helps produce collagen, the protein that helps maintain joint health and tissue strength. It is also the nutrient that keeps skin looking hydrated and bouncy. As we get older, collagen depletes from our skin. Vitamin C can help replenish some of that collagen, keeping wrinkles and fine lines at bay. [9]
Promotes Healthy Eyes
Two phytonutrients in honeydew melon, lutein, and zeaxanthin, are essential for maintaining eye health as we get older. Together, they reduce the risk of cataracts, age-related blindness, and age-related macular degeneration. Lutein and zeaxanthin are both found in high concentrations in the retina, and they form a protective barrier, filtering out harmful blue light and keeping your eye cells healthy. [10]
