Considered to be one of the sweetest melons, honeydew is usually served raw but can also be made into drinks, a relish or sorbet. Melons from California, Arizona and Texas are available from May through October, but with supplies arriving from Mexico during the winter months, it’s a year-round fruit that delivers vitamin C and other nutrients.
The honeydew belongs to the muskmelon family. It should have creamy yellow skin and be firm to the touch. Do not purchase honeydew if they are too firm, too soft, have green skin or dark blemishes. Ripe, uncut melons can be stored in the refrigerator up to five days, according to Produce Oasis. The rind should be washed just before you’re ready to cut it to be sure that any bacteria or dirt are not transferred to the melon.
Basic Nutrition
One serving of honeydew is 134 g, according to the Nutritional Labeling and Education Act. This serving size, which is about the same as 10 melon balls or a wedge that’s 1/8 of a melon, has 48 calories, 0.7 g of protein, 0.2 g of total lipids and 1.1 g of dietary fiber, according to the USDA Nutrient Database. The Institute of Medicine recommends that men consume 38 g/day of fiber and women get 25 g/day, so one wedge of honeydew delivers 3 percent of the daily intake for men and 4 percent for women.
Vitamins
The same serving of honeydew provides 24 mg of vitamin C. With a recommended dietary intake of 90 mg/day for men and 75 mg/day for women, this represents 26 to 32 percent of the total daily value for this important antioxidant. You’ll also gain 0.1 mg, or 9 percent, of vitamin B-6 and 25 micrograms, or 6 percent, of folate. Honeydew has 2 to 4 percent of the dietary intake for vitamin A, vitamin K, niacin and thiamine.
Minerals
Just one wedge of honeydew provides 306 mg, or 6.5 percent of the recommended daily intake, of potassium, which is essential for normal muscle contraction and to maintain your heart beat. You’ll also gain 2 to 3 percent of iron, magnesium and phosphorus. Iron carries oxygen through the blood, while magnesium and phosphorus contribute to strong bones and the production of energy. Honeydew has 0.03 mg, or 3 percent, of the trace mineral copper that functions as an antioxidant and is needed for iron metabolism.
Carotenoids
Carotenoids are pigments that give fruits and vegetables their yellow, red and orange colors. Honeydew contains two carotenoids: 40 micrograms of beta-carotene and 36 micrograms of lutein and zeaxanthin. Beta-carotene is an antioxidant that can also be converted into vitamin A. Lutein and zeaxanthin are the only antioxidants found in the eye, where they protect from damage caused by blue light. Lutein and zeaxanthin may help slow the development of age-related macular degeneration and cataracts.
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