Melon
Get to know the melon — a sweet fruit rich in water and vitamin C. Nutritional content, health benefits, and how to pick a sweet, ripe melon.
What Is Melon?
Melon (Cucumis melo) is a soft-fleshed tropical fruit with a mildly sweet taste and high water content. There are many varieties available in Indonesia, ranging from green melon with netted skin (netted melon), orange melon like cantaloupe, to honeydew melon with smoother skin.
Its soft texture and not-too-sweet taste make melon a fruit choice that's friendly for almost everyone, including children and people watching their sugar intake.
Melon's Nutritional Content
Per 100 grams of fresh melon:
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| Nutrient | Amount |
|---|---|
| Calories | ~34 kcal |
| Carbohydrates | ~8 g |
| Fiber | ~0.9 g |
| Vitamin C | ~18 mg |
| Vitamin A | ~169 mcg (mainly in orange melon/cantaloupe) |
| Potassium | ~267 mg |
Vitamin A content is much higher in orange-fleshed melon compared to green or white melon.
Health Benefits
- Maintaining body hydration — its high water content helps meet daily fluid needs, especially in hot weather.
- Supporting eye health — the vitamin A in orange melon plays an important role in vision function.
- Low in calories, good for healthy snacking — a large portion of melon stays light in calories compared to processed snacks.
- Helping maintain electrolyte balance — the potassium in it supports muscle and nerve function.
Ways to Enjoy Melon
- Eaten fresh in cubes or scooped balls — the simplest way to enjoy its freshness.
- Juiced or blended with a bit of ice — fresh melon juice can be enjoyed without added sugar since its taste is already naturally sweet.
- Mixed into es buah (fruit ice), es teler, or fruit salad — its soft texture blends well with other fruits.
- Melon smoothie with yogurt — a refreshing combination for a light breakfast.
How to Choose & Store
- Smell the stem end — ripe melon usually gives off a noticeable sweet aroma
- For netted melon, choose one with clear, raised netting, a sign the skin has ripened
- Gently press the end of the melon opposite the stem — slight softness indicates ripeness, while too firm means it's still unripe
- Whole unripe melon can be stored at room temperature until it ripens fully
- Once ripe, store it in the fridge to slow further ripening, it will keep for about 4-5 days
- Cut melon should be wrapped tightly and finished within 2-3 days
Practical Tips
- Cut the melon in half then scoop out the seeds with a spoon before cutting into cubes — it's neater and faster than peeling first.
- Serve chilled from the fridge — melon tastes much fresher and sweeter cold than at room temperature.
- Freeze melon chunks to use as a smoothie mix without needing extra ice cubes.
- Wash the melon's skin before cutting even though the skin isn't eaten — the knife can carry dirt from the skin into the flesh.
Frequently Asked Questions
What's the difference between melon and blewah (muskmelon/cantaloupe)?
Why does melon sometimes taste bland even when ripe?
Is it okay to eat the seeds too?
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