Melon is a large, round fruit that grows on ground vines. It has a mesh skin and orange flesh. A member of the musk melon family, its high water content makes melon a delicious treat.
Melon is much richer in vitamins C and A than watermelon and honeydew. It also contains more beta-carotene and potassium. It provides some fiber and falls in the low to medium range on the glycemic index.
This article explains the nutritional value and benefits of melon and important safety information.
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First reported in November 2023, a salmonella outbreak related to pre-cut cantaloupe involved 158 hospitalizations and six deaths in 44 states. The recalled melons are no longer available for sale, and the Centers for Disease Control and Prevention (CDC) has closed its investigation.
Benefits of Melon
Melon is rich in vitamins, minerals and other nutrients that support overall health.
Helps you stay hydrated
Cantaloupe melons are almost 91% water. Since most people get about 20% of the water they need from food, fruits like melon can meet your hydration needs.
Supports Weight Loss
High water content and fiber can satisfy hunger and help you feel full for longer, so you can eat less. A 1-cup serving of cantaloupe is only about 60 calories. Melon is a healthy alternative to snacks and appetizers that are high in calories but low in nutritional value.
Adding more fruits, vegetables, whole grains, lean meats, nuts and beans to your diet can help you lose or maintain weight. But moderation is important. One cup of cantaloupe gives you 28% of the daily value (DV) of sugar.
Improves Eye Health
The striking orange color of the melon flesh is a clue that it is rich in beta-carotene, an antioxidant that converts to vitamin A, which helps keep the eyes moist and can prevent eye dryness.
Melon contains vitamin C, which protects against damage from harmful unstable molecules called free radicals and helps repair and grow new tissue cells.
Lutein and zeaxanthin, two other antioxidants in cantaloupe, support overall eye health and may help slow the progression of age-related macular degeneration.
Supports Heart Health
A 1-cup serving of melon provides 10% of your daily needs for potassium. Potassium reduces the effects of sodium and may help manage high blood pressure (hypertension), a risk factor for heart disease. Cantaloupe is also very low in sodium, contains only trace amounts of saturated fat, and has no cholesterol.
Strengthens the Immune System
Vitamin C is vital for various functions of the immune system and increases its strength. Vitamin C helps prevent and treat respiratory and systemic infections. One cup of melon contains 65 milligrams (mg) of vitamin C.
Helps Keep Skin Healthy
The antioxidant properties of vitamin C aid collagen production, promote wound healing, and protect against ultraviolet (UV) damage caused by free radicals.
Digestive Aids
Melon is easy to digest. The high water content helps food move through your digestive system. It also helps break down food so your body can absorb the nutrients.
Melon also contains some fiber, which helps keep the digestive system clean, improve gut health and reduce the risk of colon cancer.
Nutritional Values: Single Melon Serving
Here are some of the nutrients you’ll get in a 1-cup or 177-gram (g) serving of melon balls:
- Calories: 60.2
- Protein: 1.49 g
- Carbohydrates: 14.4 g
- Total fats: 0.3 g
- Sugar: 13.9 g
- Fiber: 1.59 g
- Sodium: 28.3 mg
- Iron: 0.37 mg
- Calcium: 15.9 mg
- Potassium: 473 mg
- Phosphorus: 26.6 mg
- Vitamin C: 65 mg
- Vitamin A: 299 micrograms (mcg)
Melon Salmonella Outbreaks
Melons grow on the ground and their surfaces can be contaminated with bacteria belonging to this genus. Salmonella. In the United States, salmonella infections cause approximately 1.35 million illnesses, 26,500 hospitalizations, and 420 deaths each year.
Melons have more outbreaks than other melons, probably because their rough, mesh surfaces make them difficult to clean. Melons can become contaminated at various stages of production due to improper storage practices. They are also subject to cross-contamination during cutting and food preparation when equipment is not cleaned properly.
Symptoms of Salmonella infection (stomach cramping, diarrhea, and fever) usually begin hours to six days after consuming contaminated food and can last up to a week. In some cases, salmonella infection causes more severe illness and death.
Doesn’t Everyone Eat Melon?
Anyone at high risk of severe salmonella infection may want to avoid cantaloupe, especially pre-cut melons. Among the most vulnerable are:
- children under 5 years old
- Babies under 1 year of age who are not breastfed
- People aged 65 and over
- Those with weak immune systems
- People taking certain medications, such as stomach acid reducers
When portion control is considered, most people with well-controlled diabetes can enjoy fruits such as melon.
Eating a whole melon at once can make you feel bloated. High amounts of water and fiber can cause stomach upset or diarrhea. And you will greatly increase the sugar, carbs and calories.
Different Ways to Enjoy Melon
It’s easy to enjoy a fresh, ripe melon as is. Cut into slices, cubes or melon balls for a snack or dessert. But you can use this versatile melon in a variety of ways:
- Pair it with sandwiches and burgers instead of fries or fries.
- Add to fruit salad.
- Put it in a green salad.
- Add it to fruit smoothie.
- Use it to make sherbet.
- Slice very thinly to garnish drinks.
- Thread the melon cubes on a skewer with other mixed fruit.
- Add it for contrast in spicy salsa.
Selecting, Storing and Preparing
A ripe melon has a fruity aroma and there should be a slight gap at the end of the melon. The stripe network on the bark should be light green, grey, buff or yellowish.
An unripe melon typically has no flavor. An overripe melon will show signs of softening, large areas of bruising, and watery areas under the skin. Whole melons should be stored at room temperature. Once cut, store in the refrigerator.
Summary
Melon is rich in nutrients that support overall health. Most people, even those with diabetes, can enjoy melon. A balanced diet should include a variety of fruits and vegetables, whole grains, lean meats, nuts and beans.
Cantaloupe is particularly prone to bacterial contamination. Salmonella. Its textured skin can trap bacteria. Proper storage and handling can help reduce the chance of infection. Avoid melon if you are at risk of serious illness from infection.