1 serving (160 grams) contains 54 calories, 1.3 grams of protein, 0.3 grams of fat, and 13.1 grams of carbohydrates.
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Nutrition Information
Calories |
80.4 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.4 g | 0% | |
| Saturated Fat | 0.1 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 37.9 mg | 1% | |
| Total Carbohydrates | 19.3 g | 7% | |
| Dietary Fiber | 2.1 g | 7% | |
| Sugars | 18.6 g | ||
| protein | 2.0 g | 4% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 21.3 mg | 1% | |
| Iron | 0.5 mg | 2% | |
| Potassium | 631.7 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 Rock melon
Rock melons, also known as cantaloupes, are a type of melon originating from Persia and now grown worldwide, particularly in warm climates. They are widely used in various cuisines, from fresh fruit salads in Western dishes to desserts in Middle Eastern recipes. Rock melons are nutrient-dense while being low in calories, primarily composed of water (about 90%) and natural sugars. A 1-cup serving (156g) provides approximately 53 calories, 1.3g of protein, and 14g of carbohydrates. It is an excellent source of vitamin C (54% of the Recommended Daily Allowance or RDA per serving) and vitamin A in the form of beta-carotene (5,276 IU or 106% of the RDA). Potassium and dietary fiber are also present, alongside antioxidants like lutein and zeaxanthin.
Health Benefits
- Boosts immune function due to high vitamin C content (54% of RDA per cup).
- Supports eye health with beta-carotene and antioxidants like lutein and zeaxanthin.
- Helps maintain hydration because of its high water content (~90%).
- Supports heart health with potassium (around 473 mg per cup), which helps regulate blood pressure.
- Aids digestion via dietary fiber, supporting gut health and regularity.
Dietary Considerations
Selection and Storage
Store whole rock melons at room temperature until ripe, then refrigerate for up to a week. Once cut, wrap tightly or store in an airtight container in the refrigerator and consume within 3 days.
Common Questions About Rock melon Nutrition
Is rock melon high in protein?
Rock melon (also known as cantaloupe) is not high in protein. One cup (about 156 grams) of diced rock melon contains approximately 1.5 grams of protein. While it is a nutritious fruit, its protein content is relatively low compared to other foods.
Can I eat rock melon on a keto diet?
Rock melon is not typically ideal for strict keto diets due to its carbohydrate content. One cup of diced rock melon contains around 13-14 grams of carbs, which can take up a significant portion of the daily carb limit on keto. However, it can still be enjoyed in very small portions if carefully accounted for in your meal plan.
What are the health benefits of rock melon?
Rock melon is rich in vitamins A and C, which support good vision, immune function, and skin health. It is also hydrating, as it contains over 90% water, and provides potassium, which helps regulate blood pressure. Additionally, its low calorie content (about 60 calories per cup) makes it a great choice for weight management.
What is the recommended serving size for rock melon?
A standard serving size of rock melon is about one cup of diced fruit (156 grams). This portion provides approximately 60 calories, 14 grams of carbs, and essential nutrients like vitamin C and vitamin A. Stick to this portion size if you're monitoring calorie or carb intake.
How does rock melon compare to watermelon?
Rock melon and watermelon are both hydrating fruits, but they differ in sweetness and nutrients. Rock melon is slightly higher in calories and contains more vitamin A and C per cup. Watermelon, on the other hand, is lower in carbs and calories, making it a better option for low-carb diets. Both are excellent choices for a refreshing, nutrient-rich snack.
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.
- Cantaloupe nutrition: Vitamin A and C powerhouseNational Institutes of Health (NIH) Office of Dietary SupplementsDiscusses cantaloupe's role as a source of vitamins A and C, essential antioxidants important for immune and skin health.
- Potential health benefits of cantaloupe consumptionJournal of NutritionPeer-reviewed article examining the bioactive compounds in cantaloupe and their potential to reduce oxidative stress and inflammation.
- 2020-2025 Dietary Guidelines for AmericansU.S. Department of Health & Human ServicesProvides guidance on fruit consumption, highlighting melons like cantaloupe as nutrient-dense foods in a balanced diet.
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.
