Cantaloupe melon

Fruit

Item Rating: 80/100

1 serving (160 grams) contains 54 calories, 1.3 grams of protein, 0.3 grams of fat, and 13.0 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		79.8
% Daily Value*
Total Fat		0.4 g	0%
	Saturated Fat	0.1 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		37.0 mg	1%
Total Carbohydrates		19.2 g	6%
	Dietary Fiber	2.1 g	7%
	Sugars	17.7 g
protein		1.9 g	3%
Vitamin D		0 mcg	0%
Calcium		20.7 mg	1%
Iron		0.6 mg	3%
Potassium		631.4 mg	13%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🧂 Low sodium

🧂 Low salt

🍞 Low carbs

Source of Calories

Fat: 3 cal (4.1%)

Protein: 7 cal (8.6%)

Carbs: 76 cal (87.3%)

About Cantaloupe melon

Cantaloupe melon, a variety of muskmelon, originates from Africa and India but is widely cultivated globally, particularly in North America and Europe. This sweet, hydrating fruit is a staple of summer cuisine, often eaten fresh or used in salads, smoothies, and desserts. Nutritionally, cantaloupe is low in calories, with approximately 60 calories per cup and is high in water content (90%), making it an excellent choice for hydration. It is a rich source of vitamin C, beta-carotene, potassium, and folate while containing small amounts of dietary fiber and several B vitamins.

Health Benefits

• Supports immune health due to high vitamin C content (54% of daily value per cup).
• Promotes eye health with beta-carotene, which converts to vitamin A, essential for vision.
• Aids hydration as cantaloupe is composed of about 90% water.
• Contributes to heart health with potassium, which helps regulate blood pressure and muscle function.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, low-calorie diets

Not suitable for: Low-potassium diets

Selection and Storage

Store whole cantaloupes at room temperature until ripe; once cut, refrigerate slices in an airtight container and consume within 3 days.

Common Questions About Cantaloupe melon Nutrition

Is cantaloupe high in protein?

Cantaloupe is not high in protein. One cup of diced cantaloupe (about 156 grams) contains approximately 1.5 grams of protein. It is primarily appreciated for its vitamin content, rather than being a significant protein source.

Can I eat cantaloupe on a keto diet?

Cantaloupe is moderately low in carbohydrates, with one cup containing about 13 grams of total carbs and 1.4 grams of fiber (net carbs: 11.6 grams). While it can fit into a keto diet in small portions, you must monitor your intake to stay within your daily carb limit.

What are the health benefits of eating cantaloupe?

Cantaloupe is an excellent source of vitamin C (providing 48% of the daily recommended intake per cup) and beta-carotene, which supports immune function and skin health. It is also hydrating due to its high water content (about 90%) and low in calories, making it a great option for weight management.

How much cantaloupe should I eat at one time?

A serving size of cantaloupe is about one cup (156 grams), which contains around 60 calories and provides a good balance of nutrients. For healthy individuals, eating 1-2 servings in a day is generally recommended as part of a balanced diet.

How does cantaloupe compare to honeydew in terms of nutrition?

Cantaloupe and honeydew are similar in calorie content, but cantaloupe has more vitamin C and beta-carotene, while honeydew contains slightly more potassium. Flavor-wise, cantaloupe is sweeter and more fragrant, while honeydew has a milder taste; both are hydrating and nutrient-rich options.

Data Sources & Scientific References