Speaking of melons, which one is your favorite? Summer favorites like muskmelon, honeydew melon, and watermelon offer a range of sweet options with healthy benefits.
Nutritious and Smart Snacks
Cantaloupe and honeydew melons belong to the muskmelon family and were first cultivated in the Middle East. Watermelon is native to Africa. There are many different varieties of these three melons. Explore varieties you haven’t tried before and introduce yourself and your family to something new.
The nutritional value of melon is as follows:
- cantaloupe
One cup of cantaloupe contains only 53 calories but 106 percent of the recommended daily intake of vitamin A and 95 percent of the recommended daily intake of vitamin C. It’s also a good source of potassium and folate. - honeydew
One cup of honeydew contains 60 calories, 51 percent of the recommended daily intake of vitamin C, and 11 percent of the recommended daily intake of potassium. Honeydew also contains dietary fiber, folate, and vitamin B6. - watermelon
Watermelon has the lowest calorie content at 46 calories per cup. It’s high in the antioxidant lycopene, which has been linked to a lower risk of cancer, heart disease and age-related eye disease. It also contains vitamins A, C and potassium. Melon is high in water and potassium, making it great for maintaining healthy blood pressure levels.
How to choose the best one
How do you pick the perfect melon? Look for one that’s free of obvious blemishes and is heavy for its size, as this will give you a clue as to how juicy it is. The best watermelons have a yellow belly, which means they were ripe in the field and not in a store or market. Santa Claus, a type of honeydew melon, turns yellow when ripe; the deeper the yellow, the sweeter it will taste.
Melon Preparation and Presentation Ideas
Uncut melon can be stored at room temperature. Before cutting, wash the melon under running water and gently scrub the outside with a brush to remove any dirt or grime. After cutting the melon, remove the flesh from the skin. Then store the chunks or slices in an airtight container in the refrigerator for up to 5 days. Alternatively, after cutting a large melon, such as watermelon, cover tightly with plastic wrap and store in the refrigerator for up to 5 days.
While a juicy slice of melon is refreshing and nutritious on its own, here are some other ideas for how to eat melon:
- When making your favorite fruit smoothie, mix in some melon pieces.
- Grill cantaloupe or honeydew melon slices on a hot grill for 1 to 2 minutes per side to bring out their sweet flavor. Serve as a side dish with chicken, pork or fish, or with ice cream for dessert.
- Make melon skewers by threading grapes, melon and cheese cubes onto a skewer for a fun snack or easy appetizer. Store in the refrigerator until ready to serve.
- Make frozen popsicles by pureeing melon and adding a pinch of sugar and a little lime juice. Pour the mixture into molds and freeze.
- Add melon slices to water and chill it for a flavorful summer drink without added sugar.
Try this easy, cold and creamy melon salad for breakfast, lunch or dessert. Use a yogurt substitute for a plant-based version.
Creamy Spiced Melon Salad
Mayo Clinic
Serves 4
2 cups cubed melon (cantaloupe, honeydew, watermelon, etc.)
1/2 cup plain or vanilla low-fat or nonfat yogurt
1/4 teaspoon nutmeg
1/8 teaspoon cloves
1/8 teaspoon cinnamon
Orange zest (about 1 tablespoon) and juice (about 3 tablespoons)
Combine all ingredients in a large bowl and serve chilled.
Nutrition facts per serving (½ cup): 52 calories, total fat (trace amount), sodium (31 milligrams), total carbohydrates (11 grams), added sugars (0 grams), fiber (1 gram), protein (2 grams).
Corinna Renaut She is a registered dietitian in the Nutrition Counseling and Education department in Fairmont, Minnesota.
