Melon — Nutrients, Health Benefits, And Shopping Tips
Written by Listonic Team
Last update on September 4, 2024
Nutrition facts
Nutrition facts
Amount per 100 g
Calories
🔥 34 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 8 g | 2.91% |
| Fiber | 1 g | 3.57% |
| Sugars | 8 g | 16% |
| Glycemic Index | 65 | - |
| Protein | 1 g | 2% |
| Sodium | 16 mg | 0.7% |
| Total Fat | 0 | - |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
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🍏 Low-Calorie Foods
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Health benefits
- High in water content, promoting hydration and supporting overall bodily functions.
- Rich in vitamins and minerals such as Vitamin C, Vitamin A, potassium, and folate, which support immune function, skin health, and overall well-being.
- Contains antioxidants such as beta-carotene and flavonoids, which help protect the body from free radicals and reduce inflammation.
- Low in calories, making it a nutritious option for weight management and overall health.
- Contains fiber, promoting digestive health, regular bowel movements, and a healthy gut microbiome.
Health risks
- High sugar content relative to other fruits, which may cause blood sugar spikes, particularly concerning for diabetics or those on low-sugar diets.
- Potential for digestive discomfort such as bloating or diarrhea when consumed in large quantities due to their high water and fiber content.
- Risk of contamination with harmful bacteria such as Salmonella or Listeria, particularly if the melon is not properly washed or handled.
- Potential for allergic reactions in some individuals, particularly those allergic to pollen or related fruits, causing symptoms like itching, swelling, or difficulty breathing.
How to choose melon
Melon, whether cantaloupe, honeydew, or watermelon, should have a firm, unblemished rind and feel heavy for its size, indicating juiciness. The color should be vibrant, appropriate to the type, showing no signs of bruising or over-ripeness.
Avoid melons that are too soft or have a dull, muted color, as these can suggest they are past their prime. Fresh melon should have a sweet, refreshing flavor and a crisp texture, perfect for a healthy snack or a fruit salad.
How to store melon
Whole melons should be kept at room temperature until they reach ripeness. After cutting, place melon pieces in a sealed container and store them in the refrigerator. This method helps maintain freshness for about 1-2 weeks.
When cut melon is left at room temperature, it can spoil rapidly. Make sure to cover melon properly in the refrigerator to prevent it from picking up odors from other items. Always seal cut melon securely and enjoy it within the suggested timeframe for optimal flavor and safety.
✅ Extra Tip
How long does it last?
Melon can last for 1-2 weeks in the refrigerator once cut. Uncut, it can last for 1 week at room temperature. For longer storage, melon can be frozen for up to 12 months.
What to do with leftovers?
Leftover melon can be used in a variety of sweet and refreshing dishes. Slice it and add to a fruit salad with other fruits like berries, grapes, and citrus, or blend it into a smoothie with yogurt and honey for a hydrating drink. Melon is also great when paired with prosciutto or feta cheese in a salad, where its sweetness complements savory flavors.
Use melon cubes as a topping for yogurt, oatmeal, or cereal, or mix it into a salsa with tomatoes, onions, and cilantro for a refreshing topping for grilled fish or chicken. If you have a lot of melon, consider making a batch of melon sorbet or granita for a cooling dessert. Melon can also be sliced and served with a drizzle of lime juice and a sprinkle of chili powder for a tangy snack. For a unique appetizer, wrap melon slices in prosciutto and serve with a balsamic glaze or fresh herbs.
👨⚕️️ Medical disclaimer
How melon supports specific health conditions
Melon is a hydrating fruit rich in water, supporting hydration and kidney health. It is also a good source of vitamin C, promoting immune health and aiding in skin health by supporting collagen production. Melon’s low-calorie profile makes it ideal for weight management, and its potassium content helps regulate blood pressure, supporting heart health. Its natural sweetness makes it a refreshing, nutritious snack for a balanced diet.
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Listonic Team
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Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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