Nutrition News & Views

September 7, 1999
Melons--The Big Fruits of Summer-September 1999/No.1

Summertime is coming to an end. Although July is the peak month of melon season, the Southeast is able to enjoy melons well into the fall since our climate is so well-fitted for their production.

Types of Melons

There are many types of melons available in the U.S. At least 44 states grow them in some form or fashion. These can be classified into two types: watermelons and muskmelons. In Mississippi the most common melons are the watermelon and two of the muskmelons: cantaloupe and honeydew. Watermelon is the most abundant melon produced in the state.

Melon Nutrition

Nutritionally melons differ depending on the type. They do, however, have one thing in common--they are all 90% or more water and they are very nutritious. A six-ounce serving of cantaloupe has 100% or more of the recommended amounts of both vitamins A and C. A two-cup serving of watermelon has more iron than any other fruit serving. A six-ounce portion of honeydew contains 410 milligrams of potassium.

Selecting Melons

One of the keys to selecting a good melon is determining the melon's maturity. The more mature the melon, the better the chances of finding one that is ripe. Here are some signs of maturity/ripeness:

  • Cantaloupes should have no stem. They will separate from the vine when ripe. (Check the stem end of the melon for rips or tears to determine if the melon was harvested before reaching maturity.)
  • The netting/veining on the cantaloupe skin should be well defined with a yellowish to orange skin.
  • The flower end of the melon (opposite the stem end) should yield to light pressure with the thumb.
  • The melon should have a good sweet aroma to it.
  • Watermelons should have a yellow to white belly, and a slightly dull sheen. If thumped, they should sound dull and hollow.
  • Lift the melon. It should be heavy for its size.
  • Avoid melons with bruises, cracks, scrapes, dents, and cuts.

Storage of Melons

Be sure to wash melons with water before cutting. Melons that are purchased firm can be left at room temperature for 2-3 days to allow softening. (Only honeydew are known to actually ripen like this; the others just get softer with no noticeable flavor improvement). Melons can be kept at room temperature for up to 10 days depending on maturity. They can be refrigerated with no cover if uncut but need to be covered tightly if cut. Melons give off and absorb odors. After cutting they need to be eaten or discarded within two days. Melons can be stored longer by freezing. (See MSU-ES Publication 663, Freezing Fruits, for directions.)

Use of Melons

Melons can be used in all types and styles of cooking. They are widely used in salads, salsa, desserts, preserves, entrees, and even cold soups. Check out cookbooks for recipes and uses. For watermelon recipes and facts visit the National Watermelon Promotion Board web site.

Submitted by Keith Spotts, MSU Dietetic Intern
Distributed by Barbara McLaurin, Ph.D., R.D., L.D., Human Nutrition Specialist, MSU Extension Service, September 1999

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