Cantaloupes

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		38.4 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		22.2 mg	1%
Iron		0.6 mg	3%
Potassium		616.6 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 Cantaloupes

Cantaloupes, also known as muskmelons, are a popular variety of melon originating from Persia and widely consumed in Mediterranean, Middle Eastern, and Western cuisines. With a sweet, juicy orange flesh, cantaloupes are low in calories and rich in water content, making them a hydrating and refreshing fruit. Nutritionally, a 100g serving provides approximately 33.75 calories, 8.125g of carbohydrates, 0.875g of fiber, and notable amounts of vitamin C (36.6875mg) and vitamin A. It's also low in fat and protein, making it an ideal choice for light, healthy meals or snacks.

Health Benefits

• Boosts immune function due to its high vitamin C content (36.6875mg per 100g), which supports immune cell activity.
• Supports eye health with beta-carotene (a precursor to vitamin A), helping to maintain proper vision and prevent age-related macular degeneration.
• Promotes hydration as cantaloupe is composed of around 90% water, which helps maintain fluid balance in the body.
• Aids digestion with 0.875g of dietary fiber per 100g, improving gut health and preventing constipation.
• Contains potassium, contributing to heart health by helping regulate blood pressure and support muscle function.

Dietary Considerations

Allergens: None known

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

Not suitable for: People with fructose intolerance due to its natural sugar content

Selection and Storage

Store whole cantaloupes at room temperature until ripe, then refrigerate to extend freshness. Cut cantaloupe should be stored in airtight containers or wrapped tightly in plastic to maintain moisture and prevent odor absorption.

Common Questions About Cantaloupes Nutrition

Is cantaloupe high in protein?

Cantaloupe is not a high-protein food. A 100-gram serving contains approximately 0.81 grams of protein, making it better suited as a source of vitamins and hydration rather than a protein source.

Can I eat cantaloupe on a keto diet?

Cantaloupe is not ideal for a strict keto diet due to its relatively high carbohydrate content of 8.13 grams per 100 grams, with 7.5 grams coming from natural sugars. However, it may fit into a more liberal low-carb diet if consumed in small quantities.

What are the health benefits of eating cantaloupe?

Cantaloupe is a hydrating fruit rich in vitamin C and vitamin A, which support immune health and vision. It also contains potassium and small amounts of fiber, making it a heart-healthy and gut-friendly choice when consumed as part of a balanced diet.

How much cantaloupe should I eat in one serving?

One serving of cantaloupe is typically about 1 cup (approximately 160 grams), which provides around 54 calories, 13 grams of carbohydrates, and a good dose of vitamin C and A. Moderation is key, especially for those monitoring carb or sugar intake.

How does cantaloupe compare to honeydew melon nutritionally?

Cantaloupe and honeydew melons are similar in calories and carbohydrates, but cantaloupe tends to be slightly lower in sugar and higher in vitamin C and vitamin A. Honeydew, on the other hand, is slightly higher in potassium. Both are hydrating and nutrient-rich options.

Data Sources & Scientific References