Honeydew Melon Glycemic Index
Medium GI · The honest verdict
A moderate blood-sugar rise
Glycemic index
55–65
reported range
Glycemic load
12
Medium GL
This food's glycemic index is 55–65, which is Medium GI.
Honeydew melon sits in the medium GI range and has a moderate glycemic load per cup, primarily due to its natural sugar content. It is not a fruit to avoid, but it has more sugar per serving than lower-sugar options like berries or melon varieties such as cantaloupe. This is general nutrition information, not medical advice — people with diabetes should confirm serving guidance with their care team.
GI numbers vary by source, ripeness, and how a food is prepared. This is general nutrition information — not medical advice. If you manage diabetes, confirm specifics with your care team.
Key facts
Honeydew melon GI is estimated in the 55–65 range — a medium-GI fruit with moderate blood sugar impact.
One cup of diced honeydew melon provides 403 mg potassium — about 9% of the daily value.
Glycemic load of 11–19 is classified as medium — a one-cup serving of honeydew melon sits at the low end of this range.
What's actually inside
Per 100 g, with your typical serving noted as 1 cup (177 g), diced. The carb family is what moves blood sugar — fiber is the number that softens the spike.
Total carbs
16.1g
Net carbs
14.8g
total carbs minus fiber
Fiber
1.3g
slows the glucose rise
- Sugars
- 14.1g
- Protein
- 0.9g
- Calories
- 64kcal
Notable nutrients
- Vitamin C31 mg
- Potassium403 mg
- Folate29 mcg
- Vitamin B60.1 mg
- Magnesium17 mg
Is it a smart choice for blood sugar?
GI is only half the story — portion (glycemic load) and what you eat it with decide the real-world effect. Here's the honest read.
The verdict
Moderate — portion size matters for this sweet melon
Honeydew melon sits in the medium GI range and has a moderate glycemic load per cup, primarily due to its natural sugar content. It is not a fruit to avoid, but it has more sugar per serving than lower-sugar options like berries or melon varieties such as cantaloupe. This is general nutrition information, not medical advice — people with diabetes should confirm serving guidance with their care team.
Portion guidance
A one-cup serving (about 177 g, diced) contains roughly 15 g of net carbs and a glycemic load of around 12, which is at the low end of the medium GL range. Sticking to half to one cup per serving and pairing with a protein source such as Greek yogurt or nuts helps slow sugar absorption. Larger portions — such as half a whole honeydew melon — will raise GL significantly.
This is general nutrition information, not personal medical advice. Blood sugar responses are individual — if you have diabetes or prediabetes, your care team can tell you how this fits your plan.
How to keep the spike small
The same food can land differently depending on how it's cooked and what it's eaten with. Use these levers to your advantage.
Ripeness level
Raises GIRiper honeydew melon has higher sugar content and a higher GI. A very ripe, soft melon can push toward the upper end of the 55–65 range, while a firmer, less ripe melon sits at the lower end.
Chilling before serving
Lowers the spikeServing honeydew melon chilled may slightly slow digestion and reduce the glycemic response compared to serving at room temperature, though the effect is modest.
Juicing vs. eating whole
Raises GIJuicing honeydew melon removes fiber and concentrates sugar, substantially raising the glycemic impact compared to eating the whole fruit. Whole fruit is always the better choice for blood sugar management.
Pairing with protein or fat
Lowers the spikeAdding a protein source like cottage cheese or a fat source like almonds to a honeydew snack slows gastric emptying and reduces the glycemic spike compared to eating the melon alone.
Pairing tip
Pair honeydew melon with cottage cheese, Greek yogurt, or a handful of almonds to add protein and fat that slow sugar absorption. A squeeze of lime or lemon juice adds acidity that may further moderate the glycemic response. Avoid pairing honeydew with other high-sugar fruits in the same meal, and skip sweetened yogurt or honey drizzle.
Why GI numbers vary
Honeydew melon GI data varies across sources, with values reported between approximately 55 and 65. The variation reflects differences in melon variety, ripeness at testing, and the specific methodology used. Some studies report a GI of 55 (the low-medium boundary), while others place it closer to 65. We report the honest range (55–65) and classify honeydew as medium because the midpoint and most typical ripeness levels land in that zone.
Not medical advice. This page is general nutrition information about Honeydew Melon. It isn't a diagnosis or a treatment plan. If you have diabetes, prediabetes, or another condition affecting blood sugar, confirm any dietary decisions with your doctor or care team.
❓Frequently Asked Questions
Honeydew melon GI ranges from approximately 55 to 65 depending on ripeness and variety, making it a medium-GI fruit. Riper melons tend toward the higher end; firmer, less ripe melons sit at the lower end. Because sources genuinely vary, we report a range rather than a single value. In practical terms, treat honeydew as a moderate-GI fruit with more sugar than lower-GI options like berries.
Honeydew melon can fit into a diabetes-friendly diet with portion control. A one-cup serving has a glycemic load of about 12, which is at the low end of the medium GL range. It provides vitamin C, potassium, and hydration. However, it has more natural sugar than many other fruits, so portion size matters. People with diabetes should discuss serving sizes with their care team — this is general nutrition information.
Cantaloupe has a slightly lower GI (about 50–60) and fewer grams of sugar per cup compared to honeydew. Both are medium-GI melons, but honeydew typically has a higher sugar content and slightly higher glycemic load per serving. Practically, both require similar portion awareness, but cantaloupe may be a marginally better choice for blood sugar management.
Honeydew melon at about 15 g net carbs per cup is moderate for low-carb diets. On a moderate low-carb plan (50–100 g net carbs/day), one cup fits easily. On strict keto (under 20–30 g/day), even a half-cup uses a significant portion of the daily budget. Most keto followers limit honeydew or use very small portions as a treat.
Honeydew melon has slightly more sugar per cup (about 14 g) than watermelon (about 9–10 g per cup), but watermelon has a higher GI (around 72–80) due to its faster sugar absorption. Honeydew's moderate GI means its sugar is absorbed more gradually. Both require portion awareness for blood sugar management, but honeydew's medium GI gives it a modest edge over watermelon's high GI.
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Reviewed by
Curex Editorial TeamReviewed for accuracy
Last reviewed July 2026