Cucumis melo




January, February, March, April, August, September, October, November


Fragrant and sweet, this orange flesh melon with its pear like texture is easily identified by its round shape and distinctive net like skin. Sweet and firm the rockmelon is an excellent source of Vitamin A and C. Available all year round this fruit is easy to prepare and delicious as an entrée, in salads or simply served with vanilla ice-cream.

Fragrant and sweet with orange flesh and a pear like texture, the Rockmelon is available all year round and grown throughout WA from Kununurra in the winter to the south west in the peak of summer.

Tips and Hints

The rockmelon is also called cantaloupe.

Many grocers display and sell cut rockmelon as well as intact whole melons.

As a rule of thumb, when choosing cut rockmelon look for a firm seed cavity and uniform orange coloured flesh. Avoid fruit with soft spots and pale looking flesh. There should also be a definite line between the orange flesh and the green of the skin. If not, it means the melon was harvested when it was immature.

When choosing a whole melon, look for large round fully netted melon skin. Next examine the point where the fruit was attached to the vine (the top or base of melon). Look for a nice clean circle and smell for aroma. Check for firmness and avoid fruit that is too soft or has a very dark background colour below the creamy coloured netting, as this indicates over maturity and off flavours.

Rockmelons grow on the ground and you can always see the “ground spot” where they sat, this is perfectly fine and not an indicator of poor quality.

When home store in refrigerator until ready to use. Rockmelon will keep 3 to 4 days or longer when refrigerated.

Cut surfaces of the fruit are best covered with cling wrap to prevent them drying out or deteriorating.

Tips and Hints
Rockmelons do not ripen once picked, the flesh firmness reduces with time and this gives the impression of getting sweeter.

Rockmelons grow and mature in contact with soil therefore small amounts of soil can remain on the outside of the skin where it touches the ground. If soil is present, brush off before washing the rind under clean running water.

Cut Rockmelon in half and scoop seeds from cavity in the centre of the fruit with a knife or spoon. From here you can slice further, cube or juice. Alternatively you can use a melon scoop to create small tiny mouth size balls.

Tips and Hints
Fantastic as an entrée draped with thin slices of prosciutto.

Rockmelons are low in saturated fat and sodium, and very low in cholesterol. They are an excellent source of vitamin A (immune booster and potent antioxidant), vitamin C (supports collagen and the immune system) and potassium.  They are also a good source of dietary fibre, Niacin, Vitamin B6 and folate. xx

Nutrient Value per 100 g
Energy, including dietary fibre 120 kJ
Moisture 90.7 g
Protein 0.6 g
Nitrogen 0.1 g
Fat 0.1 g
Ash 0.8 g
Dietary fibre 1.2 g
Fructose 2.7 g
Glucose 1.6 g
Sucrose 1.4 g
Total sugars 5.7 g
Starch 0 g
Available carbohydrate, without sugar alcohols 5.7 g
Available carbohydrate, with sugar alcohols 5.7 g
Organic Acids
Malic acid 0.1 g
Citric acid 0.3 g
Arsenic (As) 0.6 ug
Cadmium (Cd) 0.3 ug
Calcium (Ca) 9 mg
Chromium (Cr) 0 ug
Copper (Cu) 0.024 mg
Fluoride (F) 62.38 ug
Iodine (I) 0 ug
Iron (Fe) 0.28 mg
Lead (Pb) 0.1 ug
Magnesium (Mg) 10 mg
Manganese (Mn) 0.044 mg
Molybdenum (Mo) 0 mg
Nickel (Ni) 0 mg
Phosphorus (P) 14 mg
Potassium (K) 251 mg
Selenium (Se) 0 ug
Sodium (Na) 17 mg
Zinc (Zn) 0.13 mg
Thiamin (B1) 0.024 mg
Riboflavin (B2) 0.024 mg
Niacin (B3) 0.24 mg
Niacin Equivalents 0.34 mg
Pantothenic acid (B5) 0 mg
Pyridoxine (B6) 0.03 mg
Biotin (B7) 1 ug
Folate, natural 19 ug
Total folates 19 ug
Dietary folate equivalents 19 ug
Alpha carotene 6 ug
Beta carotene 836 ug
Cryptoxanthin 24 ug
Beta carotene equivalents 851 ug
Retinol equivalents 142 ug
Vitamin C 41 mg

NUTTAB 2010(Food Standards Australia New Zealand); The University of New South Wales; Professor Heather Greenfield and co-workers at the University of New South Wales; Tables of composition of Australian Aboriginal Foods (J Brand-Miller, KW James and PMA Maggiore).

Tips and Hints:
Rockmelon is firm enough to create fun fruit shapes for children’s parties. Use novelty metal cookie cutters on sliced fruit.