When it comes to melons, which one is your favorite? Whether it’s cantaloupe, honeydew, or watermelon, these summertime favorites offer a host of sweet health benefits.
### Smart Snack, Rich in Nutrients
Cantaloupe and honeydew melons belong to the muskmelon family and were first cultivated in the Middle East, while watermelon originated in Africa. Each type of melon has numerous varieties, so consider trying different kinds to introduce new flavors to your family.
Here’s a nutritional breakdown of these melons:
#### Cantaloupe
A one-cup serving of cantaloupe contains just 53 calories but provides 106% of the daily recommended value for vitamin A and 95% for vitamin C. It’s also a good source of potassium and folate.
#### Honeydew
One cup of honeydew has 60 calories and offers 51% of the daily recommended value for vitamin C and 11% for potassium. It also contains fiber, folate, and vitamin B6.
#### Watermelon
Watermelon is the lowest in calories, with 46 calories per one-cup serving. It’s rich in the antioxidant lycopene, which is linked to a decreased risk of cancer, heart disease, and age-related eye disorders. Watermelon also contains vitamins A and C and potassium.
Because melons are high in water and potassium, they are excellent choices for maintaining healthy blood pressure levels.
### How to Choose the Pick of the Crop
To pick the perfect melon, choose one that is firm with no obvious bruising and feels heavy for its size, indicating juiciness. For watermelon, a yellow belly suggests it ripened in the field. The Santa Claus variety of honeydew turns yellow as it ripens; the more yellow it is, the sweeter it will taste.
### Prepping Melons and Serving Ideas
Store uncut melons at room temperature. Before cutting, wash the melon under running water and scrub the exterior with a brush to remove any soil or contamination. After cutting, store the fruit in an airtight container in the refrigerator for up to five days. Larger melons like watermelon can be covered tightly with plastic wrap and refrigerated for up to five days.
While a juicy slice of melon is refreshing on its own, here are other serving ideas:
– Add melon chunks to fruit smoothies.
– Grill slices of cantaloupe or honeydew for 1-2 minutes on each side to enhance their sweetness. Serve as a side dish or with a scoop of ice cream for dessert.
– Make melon kabobs by threading grapes, melon, and cheese cubes onto skewers for a fun snack or easy appetizer.
– Puree melon with sugar and lime juice to make frozen pops. Pour into molds and freeze.
– Infuse water with melon slices for a flavored beverage with no added sugar.
Try this quick, cool, creamy melon salad for breakfast, lunch, or dessert. For a plant-based version, use a yogurt substitute.
#### Creamy Spiced Melon Salad
By Mayo Clinic
Serves 4
– 2 cups diced assorted melon (cantaloupe, honeydew, or watermelon)
– 1/2 cup plain or vanilla low-fat or nonfat yogurt
– 1/4 teaspoon nutmeg
– 1/8 teaspoon clove
– 1/8 teaspoon cinnamon
– Orange zest (about 1 tablespoon) and juice (about 3 tablespoons)
In a large bowl, mix all ingredients to combine. Serve cold.
**Nutrition per serving (½ cup):** 52 calories, trace total fat, 31 milligrams sodium, 11 grams total carbohydrate, 0 grams added sugars, 1 gram fiber, 2 grams protein.
*Corrinna Lenort is a registered dietitian in Fairmont, Minnesota.*
This article was first published on the [Mayo Clinic Health System blog](https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/melons-pack-a-nutritional-punch). The post [Discover the sweet health benefits of summertime melons](https://newsnetwork.mayoclinic.org/discussion/discover-the-sweet-health-benefits-of-summertime-melons/) appeared first on [Mayo Clinic News Network](https://newsnetwork.mayoclinic.org).
