Honeydew is a sweet, juicy melon that has become increasingly popular for its delicious taste and health benefits. It’s low in calories and high in vitamins, minerals, antioxidants and dietary fiber — making it an ideal choice for those following a low-carb diet like the ketogenic diet. But how many carbs are there in honeydew? In this article, we’ll discuss the carb content of honeydew as well as other nutritional facts about this fruit. We’ll also look at the potential health benefits of eating honeydews on a keto diet and offer tips on incorporating them into your meal plan.
Nutritional Information of Honeydew Melons
One medium honeydew melon (about 5.3 ounces or 150 grams) contains:
Calories – 64
Carbohydrates – 15 grams
Fiber – 1.5 grams
Sugar – 14 grams
Protein – 1 gram
Fat – 0 grams
Sodium – 11 milligrams
Potassium – 322 milligrams
Vitamin C – 58% of the Daily Value (DV)
Vitamin B6 – 6% of the DV
Magnesium – 4% of the DV
Folate – 4% of the DV
How many carbs are in honeydew?
Honeydews are considered a low-carb fruit. One medium honeydew contains 15 grams of total carbohydrates and 1.5 grams of dietary fiber, resulting in 13.5 net carbs per serving. Net carbs is the number of carbohydrates minus the amount of dietary fiber, which is not digested and absorbed by the body. This makes honeydews an acceptable snack on a low-carb or ketogenic diet, as they provide fewer than 15 net carbs per serving.
Health benefits of eating honeydews
Honeydews are packed with nutrients that offer numerous health benefits. Some of these include:
• Help reduce blood sugar levels – Studies have shown that honeydews can help reduce blood sugar levels, making them a beneficial choice for those with diabetes or pre-diabetes.
• Lower blood pressure – The potassium found in honeydews helps to regulate the body’s fluid balance, which is important for maintaining healthy and stable blood pressure levels.
• Promote bone health – The magnesium and vitamin B6 in honeydews help to support healthy bones and joints, while the vitamin C can also help strengthen bones.
• Source of Vitamin C – Honeydews are an excellent source of vitamin C, which is essential for maintaining a strong immune system, promoting healthy skin, and helping to protect against certain types of cancer.
• Reduce risk of heart disease – The antioxidants in honeydews may help reduce the risk of certain cardiovascular diseases by reducing inflammation and homocysteine levels.
• Low-carb snack – As mentioned earlier, honeydews are an ideal low-carb snack for those following a ketogenic diet. They provide few net carbs per serving, making them an acceptable choice for snacks or meals.
Blood Pressure
Honeydew may also help reduce blood pressure. The potassium in honeydew helps to regulate the body’s fluid balance and can help lower high blood pressure levels. Additionally, the antioxidants found in this fruit may also play a role in reducing inflammation and homocysteine levels, which are both linked to high blood pressure.
Eye Health
Eating honeydew may also help protect your eyes from age-related macular degeneration. The antioxidants and carotenoids found in honeydews can help reduce free radicals, which can cause damage to the eyes over time. Additionally, the vitamin A content of honeydew may help improve night vision, while the lutein and zeaxanthin can help protect the eyes from harmful UV rays.
Tips for incorporating honeydews into your meal plan
• Add a half cup of diced honeydew to your breakfast smoothie or yogurt bowl.
• Try adding diced honeydews to salads for added sweetness and crunch.
• Use as a topping for your favorite low-carb pancakes or waffles.
• Make honeydew popsicles as a refreshing treat on hot summer days.
• Add honeydews to your favorite stir-fries for an extra boost of sweetness.
• Blend honeydew into your favorite smoothie or juice.
• Enjoy a slice of honeydew with your favorite nut butter as an afternoon snack.
• Use diced honeydew instead of other fruits in your favorite muffin recipe.
• Add cubes of honeydew to sparkling water for a refreshing and bubbly drink.
• Make a delicious honeydew sorbet for a cool, summertime treat.
Recipes Featuring Honeydews for a Low-Carb Snack or Meal Option
• Honeydew and Avocado Salad
• Grilled Honeydew with Ginger Lime Glaze
• Honeydew Salsa
• Keto-Friendly Coconut Milk Popsicles with Honeydew, Lime and Mint
• Baked Salmon with Honeydew Relish
• Kale and Honeydew Smoothie Bowl
• Honeydew and Mango Salad with Coconut Cream Dressing
• Honeydew Cucumber Gazpacho
• Honeydew Melon Kebabs
• Chilled Honeydew Soup with Mint and Lime.
Alternatives to Eating Honeydews on a Keto Diet
If you’re looking for an alternative to honeydews on a low-carb or ketogenic diet, some great options include:
• Watermelon – Watermelons are a great source of hydration and provide few net carbs per serving.
• Cantaloupe – This melon is an excellent source of fiber and is low in net carbs.
• Strawberries – These sweet berries are very low in carbohydrates and provide a great source of antioxidants.
• Raspberries – Another antioxidant-rich berry that’s low in net carbs and full of flavor.
• Blueberries – A nutrient-dense berry that provides fewer than 15 net carbs per cup.
• Grapefruit – A tart and tangy fruit that’s low in net carbs and high in vitamin C.
• Grapes – These juicy fruits provide few net carbs per serving, making them an acceptable choice on a keto diet.
• Apples – An excellent source of fiber and low in net carbs, apples can be enjoyed in moderation on a keto diet.
• Oranges – A good source of vitamin C, oranges provide few net carbs per serving.
• Peaches – Sweet and juicy, peaches are an excellent choice for those following a low-carb diet.
Conclusion
Honeydews are an excellent low-carb snack or meal option for those following a ketogenic diet. Not only do they provide few net carbs per serving, but they’re also rich in essential vitamins and minerals such as vitamin C, magnesium and vitamin B6. Eating honeydews can help promote bone health, reduce the risk of certain cardiovascular diseases and provide a delicious, sweet treat.
Try adding honeydews to your breakfast smoothie bowl or salad, blending them into your favorite juice or making a refreshing sorbet for the perfect summer dessert. Alternatives to honeydews on a low-carb diet include watermelon, cantaloupe, strawberries, raspberries, blueberries, grapefruit, grapes, apples, oranges and peaches.
