All About Melons

 All melons are from the Cucurbitaceae family, the same botanic family as pumpkins, cucumbers, zucchini and squash. Watermelons, Rockmelons and Honeydew Melons are the most common melons in Australia. All grow on vigorous trailing vines, and are large fruit with thick rinds, and soft, sweet fruit in the centre.  

 

 WATERMELONS

Latin name : Citrullus vulgaris

Most watermelons are cylindrical or round, with mottled or striped green skin, and a pink to red centre. Other varieties such as Champagne watermelons (with golden flesh) are sometimes available and there are many types of white, orange and yellow fleshed watermelons that you can grow in your own garden, melons that you won't find in the supermarket. Watermelons are about 90% water, and 8 to 12% sugar.

 Many watermelons have dark brown seeds, but in recent years seedless watermelons have become extremely common in Australia. These may have some small white residual seeds. Seedless watermelons may be convenient but you pay for the convenience with a drastic reduction in flavour. It really isn't hard to swallow or otherwise deal with the seeds. 

Watermelon nutrition

 Amount per serving (280 g. - 2 cups, diced)

Calories:  80

Total Fat:  0

Cholesterol:  0

Sodium:  10 mg.

Total Carbohydrate: 27 g.

Diatry Fibre:  2 g.

Sugars:  250 g.

Protein: 1 g.

HONEYDEW TYPE MELONS

Latin Name: Cucumis melo

Honeydews are usually round to slightly oval (about 15-20cm diameter) with a smooth, white or gold skin. The flesh colour ranges from pale green to green, and is moist and sweet, with seeds in the centre

Honeydew melons are available all year round peaking in summer The flesh of white skinned honeydews is sweeter, and has a higher level of natural sugars.

Honeydew melons are high in Vitamin C, B6, Folate (essential for maintaining metabolic rate, forming DNA and RNA, and is important during pregnancy) and Potassium, which has been linked to healthy blood pressure and kidney function, as well as muscle tone.

Select fruit with clean, creamy or pale green rind and a sweet melon aroma, and which feel heavy for the size.

 

Honeydew Nutrition

 Amount per serving (134 g.)

Calories:  50 (Joules  209)

Total Fat:  0

Cholesterol:  0

Sodium:  35 mg.

Total Carbohydrate:  13 g.

Dietary Fibre:  1 g.

Sugars:  12 g.

Protein:  1 g.

ROCKMELONS / MUSKMELONS / CANTELOUPES

Latin name: Cucumis melo

Rockmelons are usually round or slightly elongated with firm, netted or scaly, cream or buff rind. Some rockmelon varieties have grooves or sutures running from end to end, and all have moist, sweet, green or orange to peach-coloured flesh, and a distinct tropical fragrance. The seeds are in the centre of the fruit. In Australia most rockmelons are fully netted melon with no sutures and orange flesh.

They are available all year round peaking in summer (November to March).

Rockmelon can be eaten alone, or used in fruit salad. It is often wrapped in thinly sliced prosciutto.

Just one (100g) serve of rockmelon contains a days allowance of Vitamin C, and they are a good source of beta carotene (which is converted to Vitamin A in the body). Look for a deep orange coloured flesh for a high level of beta carotene. Rockmelons also contain potassium, which may be important in maintaining a healthy blood pressure and kidney function, as well as muscle tone.

 

 Rockmelon Nutrition

 Amount per serving (134 g.)

Calories:  50 (Joules  209)

Total Fat:  0

Cholesterol:  0

Sodium:  25 mg.

Total Carbohydrate:  11 g.

Dietary Fibre:  1 g.

Sugars:  12 g.

Protein:  1 g.