Honeydew melon is a refreshing and sweet fruit often enjoyed in summer or added to fruit salads and smoothies. It's low in calories, high in water, and packed with nutrients that support hydration and digestion. But how many calories does honeydew melon actually contain, and how does it fit into your diet?

Calories in Honeydew Melon by Weight

The calorie content of honeydew melon is relatively low. For every 100 grams of fresh honeydew melon, there are roughly 36 calories. This means a small 150g portion contains about 54 calories, while a larger 300g bowl would deliver around 108 calories. A whole medium honeydew melon, weighing approximately 1.8kg (after peel and seeds removed), contains about 650 calories total if consumed in its entirety.

Because it is 90% water, honeydew is considered a very low-calorie fruit per volume. This makes it ideal for those looking to enjoy a large portion of food with minimal caloric impact.

Nutrition Breakdown of Honeydew Melon

Beyond calories, honeydew melon is a rich source of vitamin C, potassium, and B vitamins like folate and B6. It also contains small amounts of magnesium, calcium, and fibre. One 150g serving provides about:

  • 54 calories
  • 14g of carbohydrates (mostly natural sugars)
  • 0.4g of fat
  • 1g of fibre
  • 1g of protein
  • 30–40% of the recommended daily intake of vitamin C
  • Around 8% of your daily potassium needs

The natural sugars in honeydew melon are fructose and glucose, which give it a sweet taste without being overwhelming.

Benefits of Eating Honeydew Melon

Honeydew melon is hydrating, refreshing, and ideal for warm climates or post-exercise recovery due to its high water and electrolyte content. Its vitamin C content supports immune function, while potassium helps regulate fluid balance, nerve signals, and muscle contractions. The fruit is gentle on digestion and suitable for people with sensitive stomachs. Thanks to its low calorie density, it's a good snack choice for those managing weight.

Downsides of Honeydew Melon

While honeydew melon is healthy, it is relatively high in natural sugars compared to some other fruits, so people with diabetes or those tracking sugar intake should watch portion sizes. It’s also low in fibre, so it won’t keep you full as long as other fruits like apples or berries. Overripe honeydew can become mushy and may lose some of its nutritional value.

How Honeydew Melon Affects Your Diet

Honeydew melon fits well into a balanced diet, especially if you’re aiming to stay hydrated and keep calories in check. It makes an excellent pre- or post-workout snack, supports digestion, and satisfies a sweet tooth without turning to processed sugar. However, because it’s not very filling on its own, it works best when paired with protein or fibre-rich foods like yoghurt, seeds, or nuts.

Glycaemic Index of Honeydew Melon

Honeydew melon has a moderate glycaemic index of around 62, meaning it causes a quicker rise in blood sugar than low-GI foods. However, its glycaemic load because of the small total carbohydrate content per typical serving is low. This means that when eaten in reasonable portions, it won’t cause dramatic spikes in blood sugar for most people. For those with diabetes or insulin resistance, combining it with protein or fat can help reduce its impact.

How Honeydew Melon is Grown and Prepared

Honeydew melon is grown from vine plants in warm climates. It starts as a flower that develops into a fruit over a period of around 80 to 100 days. Once ripe, the outer skin turns creamy-yellow or pale green, and the flesh inside is typically light green. The melon is harvested, washed, and cut into wedges or cubes after removing the seeds. It’s usually eaten raw, added to salads, smoothies, or served chilled.

There are no added ingredients pure honeydew is 100% natural fruit. Pre-cut versions sold in supermarkets may include preservatives or anti-browning agents, so it’s best to check labels if you’re buying packaged options.

Healthy Alternatives to Honeydew Melon

If you're looking for a fruit with lower sugar or a slower release of energy, berries such as strawberries, blueberries, or raspberries are excellent alternatives. They’re lower on the glycaemic index and offer more fibre per gram. For a higher-fibre, more satiating snack, sliced apple with skin or pear can also be good substitutes while still being hydrating and refreshing.

Summary

Honeydew melon is a low-calorie, hydrating fruit that fits easily into most diets. With just 36 calories per 100g, it offers a burst of natural sweetness, key vitamins like vitamin C, and minerals like potassium. While it has a moderate GI, its glycaemic load is low, making it suitable for occasional inclusion even in blood sugar-conscious diets. Its downsides are minor—mainly related to sugar and low fibre but when balanced with other foods, it remains a healthy and satisfying option. For those seeking variety, other fruits like berries can offer similar benefits with added fibre.

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