Fruits
for Health
Melons
Bulletin
#4264 Developed by
Extension Nutrition Specialist Nellie Hedstrom
Melons come in many varieties, shapes and sizes. They are available
all year, but are most abundant during the summer months, May through September. Most
melons are sensitive to cold and grow best in a hot, dry climate. A few varieties have
been developed to grow in northern regions, including Maine.
Nutrition
Information
The nutritive value of melons greatly depends on the
variety of melon. Melons are in the same family as squash; their nutritive value ranks
somewhere between summer and winter squash. Most are excellent sources of vitamin C and
potassium. Varieties with deep orange flesh, such as cantaloupe, are exceptional sources
of beta carotene, which provides vitamin A. The vitamin A in one cup of cantaloupe gives
one-half of an adult male's daily Vitamin A requirement and about two-thirds of an adult
womans. The great thing about melons is that the calorie and fat values are low. Use
melons to boost your intake of fruits and vegetables.
Selection
Cantaloupe, honeydew, and watermelon are
the best known
melons, but also try casaba, crenshaw, or Persian, available in supermarkets and some
roadside stands. Some are grown in the United States. Others are imported from Central
America and New Zealand.
Melons will not get sweeter after they are harvested. They have no
starch reserves to convert to sugar. Melons are best when picked at the peak of ripeness,
yet still firm. Select ripe melons. The general rules for selecting a melon are to choose
one that is symmetrical in shape; oval, round, or oblong; free of cracks, bruises, or soft
spots; and with just a slight softness to the touch. Sweet smell or aroma may or may not be a
good clue. Melons that have been chilled will not have much smell. The old test method,
"thump and shake," is not a good indicator of quality.
Storage
Unless you buy melons from a trusted local farmer,
you may not know whether the fruit was picked fully ripe with the sugar content at its peak.
One way to make the melon juicier is to let it sit at room temperature for two to three
days. The sweetness will not improve, but allowing it to sit will soften it and bring it
to full juiciness. Then store the melon, cut in pieces, in a plastic bag in the
refrigerator. Use it within a couple of days. If the melon is not wrapped in plastic,
its
odor will be transferred to other refrigerated foods.
Preparation
Serve melon at meals, for snacks, or in bag lunches.
Except for watermelon, all melons can be prepared for serving in the same way. Slice the
melon open, scoop out the seeds and strings, and slice it for serving. What fruit could you
find that is more easily prepared? To remove the rind, slice the melon in sections and slide
a sharp knife between the rind and flesh. Cut into serving sizes.
For melon
balls, just use a melon scoop. Make an attractive presentation, or eat the melon out-of-hand.
Watermelon has its seeds throughout the flesh, so preparation
depends on how you serve it. The seedless variety makes serving easier.
Melon and
Banana With Zippy Dressing Serves: 8
4 cups banana, sliced
4 cups cantaloupe, cubed
1 medium avocado, sliced and peeled
Romaine lettuce
1/3 cup sugar
1 tablespoon vegetable oil
1/3 cup lemon juice
1/4 cup water
1 teaspoon celery seeds
1 teaspoon dry mustard
Arrange 1/2 cup sliced banana, 1/2 cup cantaloupe and 1/8 avocado on
each of 8 salad plates, lined with lettuce leaves. Place sugar and next 5 ingredients in a
small bowl and whisk until well blended. Drizzle 2 tablespoons dressing over each salad.
Nutrition Facts Serving Size
1.00 serving (225g)
Amount Per Serving
Calories 188
Calories from Fat
55
% Daily Value
Total Fat 6.1g
9%
Saturated Fat
0.9g
5%
Trans Fat 0.0g
Cholesterol 0.0mg
0%
Sodium 17.7mg
1%
Total Carbohydrate 34.9g
12%
Dietary Fiber
4.2g
17%
Sugars
23.6g
Protein 2.4g
Vitamin A 67%
Calcium 3%
Vitamin C 78%
Iron 5%
Melon
Compote Serves: 4 (3/4-cup servings)
1 1/2 cups cantaloupe, cubed
1 1/2 cups watermelon, cubed
1/2 cup unsweetened apple juice
1 tablespoon mint, finely chopped
1/2 teaspoon orange rind, grated
2 kiwi fruits, peeled and sliced
Combine cantaloupe and watermelon cubes in a medium bowl.
Mix
apple juice, mint, and orange rind separately. Pour over melon cubes. Toss. Cover and chill
30 minutes. Add kiwi fruit and toss. Garnish with fresh mint leaves, if desired.
Nutrition Facts
Serving Size 0.75
cup (187g)
Amount Per Serving
Calories 76
Calories from Fat4
% Daily Value
Total Fat 0.4g
1%
Saturated Fat 0.1g
0%
Trans Fat 0.0g
Cholesterol 0.0mg
0%
Sodium 12.4mg
1%
Total Carbohydrate 18.6g
6%
Dietary Fiber 2.0g
8%
Sugars 15.1g
Protein 1.3g
Vitamin A 48%
Calcium 3%
Vitamin C 104%
Iron 3%
Some content adapted with
permission from University of Massachusetts
Cooperative Extension.
Published and distributed in furtherance of Acts of Congress of May 8 and June
30, 1914, by the University of Maine Cooperative Extension, the Land Grant
University of the state of Maine and the U.S. Department of Agriculture
cooperating. Cooperative Extension and other agencies of the U.S.D.A. provide
equal opportunities in programs and employment.
Call
800-287-0274 or TDD 800-287-8957 (in Maine), or 207-581-3188, for information on
publications and program offerings from University of Maine Cooperative
Extension, or visit www.extension.umaine.edu.