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Honeydew is a smooth-skinned melon with pale green, juicy flesh and a mild, sweet taste. In USDA data a cup of diced honeydew melon has about 61 calories, is roughly 90% water, and supplies about a third of the Daily Value for vitamin C plus some potassium, folate and vitamin B6. Below are the USDA honeydew nutrition facts per cup and per wedge, what the honeydew melon benefits really come down to, how it compares with other melons, and the food-safety steps that matter for any cut melon.
Peptide Labs does not sell honeydew or honeydew products. This article is general nutrition information, not medical advice.
Key Takeaways
- Honeydew is a variety of Cucumis melo, the same species as cantaloupe and galia melons.
- USDA lists a cup of diced honeydew at about 61 calories, 1.4 grams of fiber and 13.8 grams of natural sugars.
- A cup provides about 34% of the Daily Value for vitamin C and 8% for potassium.
- Honeydew has almost no vitamin A in USDA data; orange-fleshed cantaloupe has far more.
- Pre-cut melon, including honeydew, has been linked to Salmonella outbreaks; refrigerate cut melon and follow CDC time limits.
What is honeydew melon?
Honeydew belongs to the species Cucumis melo, which also includes cantaloupe and galia melon; a 2026 food science study compared the peels of all three. Honeydew has a smooth, creamy white to pale yellow rind instead of the netted rind of cantaloupe, and its flesh is usually pale green. It is a common part of pre-cut fruit cups and trays, which is why the food-safety section below matters.
Honeydew nutrition facts
These values come from the USDA FoodData Central SR Legacy entry for raw honeydew (FDC ID 169911). Percent Daily Values use the FDA Daily Values for adults.
| Raw honeydew (FDC 169911) | Per 100 g | Per cup diced, 170 g (% DV) | Per wedge, 125 g (% DV) |
|---|---|---|---|
| Calories | 36 | 61 | 45 |
| Water | 89.8 g | 153 g | 112 g |
| Carbohydrate | 9.1 g | 15.5 g (6%) | 11.4 g (4%) |
| Fiber | 0.8 g | 1.4 g (5%) | 1.0 g (4%) |
| Total sugars | 8.1 g | 13.8 g | 10.2 g |
| Protein | 0.54 g | 0.9 g (2%) | 0.7 g (1%) |
| Vitamin C | 18 mg | 31 mg (34%) | 23 mg (25%) |
| Potassium | 228 mg | 388 mg (8%) | 285 mg (6%) |
| Folate | 19 mcg DFE | 32 mcg DFE (8%) | 24 mcg DFE (6%) |
| Vitamin B6 | 0.088 mg | 0.15 mg (9%) | 0.11 mg (6%) |
| Vitamin K | 2.9 mcg | 4.9 mcg (4%) | 3.6 mcg (3%) |
| Sodium | 18 mg | 31 mg (1%) | 23 mg (1%) |
USDA portion weights put one wedge at an eighth of a melon about 5 inches across. Honeydew calories are low per cup because so much of the fruit is water; its carbohydrate is mostly natural sugar, with little fiber. Fat and protein are close to zero. The USDA entry lists vitamin A at only 3 micrograms RAE per 100 grams, which rounds to 0% of the Daily Value, so green honeydew is not a vitamin A food.
Honeydew melon benefits: what the nutrients add up to
Honeydew melon benefits come from what it supplies as a food, not from any special compound. Here is what the USDA numbers support:
- Water: about 90% of the fruit’s weight is water in USDA data, so a cup contains about 153 grams of water. Our electrolytes guide covers when fluids and minerals actually need attention.
- Vitamin C: a cup gives about a third of the Daily Value. Our vitamin C foods guide lists fruits and vegetables with much more.
- Potassium: a cup supplies about 8% of the Daily Value, a modest amount; see our potassium foods guide for comparison.
- Low calorie density: a cup has about 61 calories, which is why melon is a common pick on lists of low calorie snacks. Eating fewer calories for the same volume does not by itself mean any weight change.
Research on honeydew itself is thin. A 2026 lab study of melon peels found polyphenols and prebiotic-like activity in honeydew, cantaloupe and galia peel extracts, with honeydew peel the lowest of the three in polyphenols, but the peel is not eaten and lab results are not effects in people. Claims that honeydew does something specific for skin, blood pressure or digestion go beyond the evidence.
How honeydew compares with other melons
Shoppers often weigh honeydew against cantaloupe and watermelon. Our separate cantaloupe guide covers that pairing in detail; the table below gives the headline USDA numbers per 100 grams of raw fruit.
| Per 100 g raw (USDA FDC ID) | Calories | Water | Total sugars | Fiber (% DV) | Vitamin C (% DV) | Vitamin A (% DV) | Potassium (% DV) |
|---|---|---|---|---|---|---|---|
| Honeydew (169911) | 36 | 89.8 g | 8.1 g | 0.8 g (3%) | 18 mg (20%) | 3 mcg RAE (0%) | 228 mg (5%) |
| Cantaloupe (169092) | 34 | 90.2 g | 7.9 g | 0.9 g (3%) | 36.7 mg (41%) | 169 mcg RAE (19%) | 267 mg (6%) |
| Watermelon (167765) | 30 | 91.5 g | 6.2 g | 0.4 g (1%) | 8.1 mg (9%) | 28 mcg RAE (3%) | 112 mg (2%) |
The three melons are close in calories and water. Cantaloupe stands out for vitamin A and has about twice the vitamin C of honeydew in USDA data, while honeydew has a little more sugar and more vitamin C and potassium than watermelon. Our fruit sugar guide puts these numbers in context, and our cucumber guide covers a melon relative eaten as a vegetable.
Cut honeydew and food safety
Melons grow on the ground, and the rind can carry bacteria onto the flesh when it is cut. CDC has linked pre-cut melon, including honeydew, to Salmonella outbreaks. In 2018, pre-cut watermelon, honeydew, cantaloupe and fruit medley products from one Indiana company sickened 77 people in 9 states, with 36 hospitalized. In 2019, pre-cut melon from the same company was linked to another outbreak of 137 illnesses in 10 states, with 38 hospitalized. CDC also lists cut melon among the foods to handle carefully to lower the risk of Listeria.
- Wash first: FDA advises scrubbing firm produce such as melons with a clean produce brush under running water before cutting, even though you do not eat the rind. FDA does not recommend soap, detergent or commercial produce washes.
- Refrigerate cut melon: CDC advises against eating cut melon left out more than 2 hours, or 1 hour when it is hotter than 90 F, such as at a picnic or in a hot car.
- Use it within a week: CDC also advises against eating cut melon kept in the refrigerator for more than a week.
- Higher-risk groups: CDC names pregnant women, newborns, adults 65 or older and people with weakened immune systems as most at risk from Listeria; melon that has just been cut is the safer choice for them.
- Recalls: check FDA recall notices when an outbreak is in the news, and throw out recalled pre-cut fruit.
Melon allergy and other cautions
Honeydew is not one of the nine major food allergens under US labeling law, but melon allergy exists. The American College of Allergy, Asthma and Immunology lists melons among the foods linked to ragweed pollen in oral allergy syndrome, which usually causes itching or tingling in the mouth and throat. A 2026 study of melon allergens found that profilin, one of the proteins behind these reactions, was more abundant in honeydew and Hami melon than in Korean melon. Swelling of the throat or trouble breathing needs emergency care; for milder symptoms see an allergist, and our elimination diet guide explains supervised food testing.
If you are eating smaller portions on a GLP-1 medicine, our GLP-1 diet guide covers how watery fruits fit in. For a tropical fruit with very different USDA data, see our sibling guide to rambutan.
Frequently Asked Questions
How many calories are in honeydew?
USDA lists 36 calories per 100 grams of raw honeydew, about 61 calories per cup of diced fruit and about 45 calories per wedge.
What are the main honeydew melon benefits?
Honeydew is about 90% water and gives about a third of the Daily Value for vitamin C per cup, plus some potassium, folate and vitamin B6, with little fat or protein.
Is honeydew high in sugar?
A cup of diced honeydew has about 13.8 grams of natural sugar in USDA data, a little more than cantaloupe or watermelon per 100 grams.
Is honeydew or cantaloupe more nutritious?
Cantaloupe has much more vitamin A and about twice the vitamin C per 100 grams in USDA data. Calories, water and fiber are similar.
How long does cut honeydew last?
CDC advises against eating cut melon kept in the refrigerator for more than a week or left out more than 2 hours, or 1 hour above 90 F.
Can you be allergic to honeydew melon?
Yes. Melons are linked to ragweed pollen in oral allergy syndrome. See an allergist, and get emergency care for throat swelling or breathing trouble.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Rambutan: What the Fruit Is, Nutrition and Rambutan vs Lychee, Cantaloupe Benefits: USDA Cantaloupe Nutrition, Calories and Safety, Foods High in Potassium: USDA Table, Daily Value and Who Should Be Careful, Watermelon: Benefits, Nutrition, Lycopene and Citrulline.