Calories in Honeydew Melons: Nutrition Facts & Serving Sizes
Per 1 cup, balls (177g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Honeydew melon is one of the lowest-calorie fruits available at just 36 calories per 100g, with a one-cup serving of diced honeydew delivering around 61 calories. It provides 9.1g of carbs per 100g with 8.1g from natural sugars, virtually zero fat at 0.1g, and minimal protein at 0.5g. Its high water content makes it extremely refreshing and filling relative to its calorie count. Honeydew is a good source of vitamin C at 18mg per 100g, supporting immune function and collagen synthesis. It also provides 228mg of potassium per 100g, which supports muscle function and hydration. The fruit is a solid choice for satisfying sweet cravings while staying in a caloric deficit.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 melon (6" - 7" dia) (1280g) | 460.8 | 6.4g | 116.5g | 1.3g | 10.2g |
| 1 cup, balls (177g) | 63.7 | 0.9g | 16.1g | 0.2g | 1.4g |
| 1 cup, diced (approx 20 pieces per cup) (170g) | 61.2 | 0.9g | 15.5g | 0.2g | 1.4g |
| 10 honeydew balls (138g) | 49.7 | 0.7g | 12.6g | 0.1g | 1.1g |
| 1 melon (5-1/4" dia) (1000g) | 360 | 5g | 91g | 1g | 8g |
| 1 wedge (1/8 of 5-1/4" dia melon) (125g) | 45 | 0.6g | 11.4g | 0.1g | 1g |
| 1 serving (134g) | 48.2 | 0.7g | 12.2g | 0.1g | 1.1g |
| 1 wedge (1/8 of 6" to 7" dia melon) (160g) | 57.6 | 0.8g | 14.6g | 0.2g | 1.3g |
| 100g | 36 | 0.5g | 9.1g | 0.1g | 0.8g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 36 | 2% |
| Protein | 0.5g | 1% |
| Total Fat | 0.1g | |
| Total Carbohydrates | 9.1g | 3% |
| Dietary Fiber | 0.8g | 3% |
| Sugars | 8.1g | 16% |
| Sodium | 18mg | 1% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 6mg | 0% |
| Iron | 0.2mg | 1% |
| Potassium | 228mg | 5% |
| Vitamin A | 3mcg | 0% |
| Vitamin C | 18mg | 20% |
| Vitamin B6 | 0.1mg | 6% |
| Magnesium | 10mg | 2% |
| Phosphorus | 11mg | 1% |
| Zinc | 0.1mg | 1% |
| Selenium | 0.7mcg | 1% |
| Folate | 19mcg | 5% |
| Niacin (B3) | 0.4mg | 3% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Honeydew Melons
Honeydew melon's biggest advantage for anyone in a caloric deficit is its extremely low calorie density. At 36 calories per 100g, you can eat a large, satisfying portion without making a dent in your daily calorie budget. A full cup of diced honeydew is just 61 calories, making it one of the best options when you need volume to feel full.
The vitamin C content at 18mg per 100g supports collagen synthesis, immune function, and acts as an antioxidant. Vitamin C also plays a role in iron absorption, which is relevant for anyone doing high-volume training where iron stores can become depleted.
Potassium at 228mg per 100g is meaningful for hydration and muscle function. Potassium works alongside sodium to regulate fluid balance, and adequate intake is associated with lower blood pressure and reduced risk of muscle cramping during intense exercise.
Honeydew contains folate at 19mcg per 100g, a B vitamin important for DNA synthesis and cell production. The fruit also provides 0.8g of fiber per 100g, which contributes to digestive health and helps slow sugar absorption, moderating the glycemic response from its natural sugar content.
Dietary Considerations
Honeydew melon is naturally gluten-free, fat-free, cholesterol-free, and vegan, making it compatible with virtually every dietary pattern. Its low calorie count of 36 calories per 100g makes it an excellent choice for weight loss and calorie-controlled eating. It is not suitable for strict ketogenic diets, with 9.1g of carbs and 8.1g of sugars per 100g. For low-carb dieters, smaller portions of around 50-75g can be incorporated more easily. It is paleo-friendly and whole30-compliant. The high water and potassium content make it a practical hydration-supporting food for active individuals.
Daily Intake (100g)
100g of honeydew melon provides 2% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in honeydew melon?
Honeydew melon contains 36 calories per 100g. A cup of diced honeydew (170g) has about 61 calories, and a wedge (160g) has around 58 calories.
Is honeydew melon good for weight loss?
Yes. Honeydew melon is excellent for weight loss. At only 36 calories per 100g with high water content, it delivers large, satisfying portions for very few calories. It is one of the best fruits to eat when you want something sweet without blowing your calorie budget.
How much protein in honeydew melon?
Honeydew melon contains 0.5g of protein per 100g. A full cup (170g) provides 0.9g of protein. It is not a significant protein source.
Is honeydew melon keto-friendly?
Not for strict keto. Honeydew contains 9.1g of carbs and 8.1g of sugars per 100g, which can quickly exceed a strict daily carb limit. Small portions of around 50g might work for flexible low-carb approaches.
How does honeydew compare to cantaloupe in calories?
Honeydew (36 calories per 100g) and cantaloupe (34 calories per 100g) are very similar in calorie content. Cantaloupe is higher in vitamin A, while honeydew tends to be slightly higher in potassium. Both are excellent low-calorie fruit choices.
Is honeydew melon high in sugar?
Honeydew contains 8.1g of natural sugar per 100g, which is moderate for a fruit. However, because it is so low in calories, the sugar comes packaged with high water content and some fiber, resulting in a more gradual blood sugar response than refined sugars.
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