Low in calories

You can fill up on sweet summer melon without blowing your daily calorie budget. One cup of diced honeydew melon contains 61 calories, a cup of cantaloupe cubes has 54 calories, and diced watermelon has only 45 calories per cup. Melon is also nutrient-dense. While low in calories, it provides valuable fiber, vitamins, and minerals.

Satisfies a sweet tooth

The sweetness of ripened melon can help satisfy your sweet tooth with natural sugars. While you will avoid the added sugars and empty calories of a typical dessert, the natural sugars can still cause a spike in blood sugar. Pair your melon with protein and fiber to control hunger.

Full of phytonutrients

The orange flesh of the cantaloupe provides antioxidants and anti-inflammatory nutrients, including beta-carotene and lutein. Honeydew melon is full of the antioxidant vitamin C. The vitamin C in melons is especially valuable because the fruit is often eaten fresh, so the nutrient is not destroyed during cooking. Watermelon is high in the cancer-fighting phytonutrient lycopene. An amino acid in watermelons, called citrulline, may also positively impact cardiovascular health.

High in water content

Water accounts for over 90 percent of a watermelon’s mass, so it can help keep you hydrated. The high water content also keeps you feeling full and satisfied.

Lori Rice, M.S., is a nutritional scientist and author with a passion for healthy cooking, exercise physiology, and food photography.