1 serving (160 grams) contains 54 calories, 1.3 grams of protein, 0.3 grams of fat, and 13.0 grams of carbohydrates.
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Nutrition Information
Calories |
80.6 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.4 g | 0% | |
| Saturated Fat | 0.1 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 38.8 mg | 1% | |
| Total Carbohydrates | 19.4 g | 7% | |
| Dietary Fiber | 2.1 g | 7% | |
| Sugars | 17.9 g | ||
| protein | 1.9 g | 3% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 22.4 mg | 1% | |
| Iron | 0.6 mg | 3% | |
| Potassium | 622.4 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
Source of Calories
About Cantelope
Cantaloupe, also known as rockmelon, is a sweet, orange-fleshed melon that belongs to the cucurbit family, originally cultivated in regions of South Asia and later Europe. Widely enjoyed in salads, desserts, and as a snack, cantaloupe is a hydrating fruit with a high water content (~90%). It is nutritionally dense yet low in calories, offering approximately 34 calories per 100g serving. Cantaloupe is rich in vitamin C, beta-carotene (a precursor to vitamin A), and potassium, while containing minimal fats and moderate amounts of dietary fiber, making it an excellent choice for hydration, immunity, and digestive support.
Health Benefits
- Boosts immune function due to high vitamin C content (36.7 mg per 100g), which supports white blood cell production.
- Promotes healthy vision as it contains beta-carotene, which converts to vitamin A, essential for eye health.
- Supports heart health through its potassium content, which helps regulate blood pressure.
- Aids hydration with its high water content (~90%), helping to maintain electrolyte balance.
- Enhances digestion due to dietary fiber (~0.9g per 100g), which supports gut health.
Dietary Considerations
Selection and Storage
Store whole cantaloupes at room temperature until ripe. Once sliced, refrigerate in an airtight container and consume within 3-4 days for optimum freshness.
Common Questions About Cantelope Nutrition
Is cantaloupe high in protein?
Cantaloupe is low in protein, with only 0.8 grams of protein per 100 grams. It is not a significant protein source but provides other valuable nutrients.
Can I eat cantaloupe on a keto diet?
Cantaloupe is relatively high in natural sugars, with about 8.1 grams of carbs per 100 grams, making it less suitable for strict keto diets. However, it can be enjoyed in small portions on a more lenient low-carb plan.
What are the health benefits of eating cantaloupe?
Cantaloupe is rich in vitamins A and C, which support skin health and immune function. Its natural water content also aids in hydration, but those watching their carb intake should be mindful of its 7.5 grams of sugar per 100 grams.
What is the recommended serving size for cantaloupe?
A typical serving size for cantaloupe is about 1 cup (160 grams), which contains approximately 54 calories, 13 grams of carbs, and 1 gram of fiber, making it a healthy and hydrating snack.
How does cantaloupe compare to watermelon nutritionally?
Cantaloupe and watermelon are both hydrating and low-calorie fruits, but cantaloupe provides more vitamin A and C, while watermelon offers slightly fewer carbs (7.6g vs. 8.1g per 100g). Both are excellent options for summer snacks.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
