Honeydew melon is often relegated to be filler in a fruit salad. But from a nutrition standpoint, experts say it holds its own as a fruit worth adding to your diet.

"Eat more fruit, period," registered dietitian Miranda Galati tells USA TODAY. The pale green fruit falls under that category of nutritious foods that experts recommend consuming more of.

When you're shopping for a whole honeydew, look for one with a white or creamy exterior — if it's green on the outside, it's still underripe — along with a dull or matte exterior and no cracks or bumps.

Here's what nutrition experts want you to know about honeydew melon.

Is honeydew good for you?

"Good for you" is a loaded term — it can mean different things depending on different people's situations, but Galati says eating honeydew melon is "good for your heart, digestive tract and weight."

From a heart health standpoint, honeydew is low in sodium and high in potassium, both of which can help with blood pressure, she says. Its combination of fiber and fluid support digestive health, and the fact that honeydew is high in volume and low in calories (60 per cup) means it can be particularly helpful for those aiming to eat in a calorie deficit to lose weight.

Research has also shown nutrients in honeydew melon can improve skin and eye health, strengthen bone health and protect against some diseases.

More:You may want to eat more cantaloupe this summer. Here's why.

Who should not eat honeydew? 

There are "few risks" to eating honeydew melon, Galati says.

"While honeydew contains naturally occurring sugars, most emerging research suggests its fiber and fluid content might lower the risk of type 2 diabetes," she says. "If handled or stored poorly, honeydew melon may carry risk for food borne illnesses. Unless you’re allergic or don’t enjoy the taste, it’s a great fruit to eat more of."

What is the healthiest fruit?

First thing's first: Galati notes that peaches, blueberries, strawberries and other fruits are "certainly nutritious."

But overall, Galati wants to remind consumers that there's no one-size-fits-all approach to eating healthy.

“​​The healthiest food in any category will depend on you, your budget, your culture, your health goals, and so much more,” Galati says. “It’s amazing to make more nutrient-dense choices when possible, but choosing the more processed or convenient option isn’t always a bad thing either. As a registered dietitian who wants you to build a healthy lifestyle that lasts, I’d recommend ditching the idea that there’s a healthiest version of anything.” 

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