Cantaloupe Nutrition Facts: Melon Health Benefits Revealed!

Oluniyi Akande
Feb 29, 2024 By Oluniyi Akande
Originally Published on Dec 10, 2021
Do you know about cantaloupe nutrition facts?
Age: 3-18
Read time: 6.2 Min

Cantaloupe is a healthy and tasty fruit that is best enjoyed in the summer.

The ripe cantaloupe may smell sweet and slightly musky. This delightful fruit is strong in vitamins D and A and is an excellent source of folic acid and ascorbic acid.

Fruits like cantaloupes and honeydew melons are both rich in nutritional value, but cantaloupe has more antioxidants. Its rind and cantaloupe meat are both smart choices for reducing your risk of foodborne disease. If you have a renal illness, though, too much of it might create issues because your organs may not be able to filter out all of the excess potassium, you may develop hyperkalemia, a dangerous illness.

Eating cantaloupe on its own on an empty stomach is suggested for a proper meal pairing. The sugar content in a cup of good-quality cantaloupe is less than 0.45 (13 g). This figure might be a little higher than with other fruits. Nevertheless, both diabetics and those at risk of developing diabetes should consume cantaloupes in their whole foods.

If you like this article, you may find it interesting to read these fun facts articles on capers nutrition facts and purple onion nutrition facts here on Kidadl.

Cantaloupe Health Benefits

On a hot summer day, or indeed any time of year, a sweet, juicy slice of cantaloupe is delightful. Cantaloupe, like other melons, has a high water content (about 90%), but that doesn't imply it's nutritionally deficient.

Cantaloupe's water, vitamins, antioxidants, and minerals have a number of health advantages. Antioxidants, for instance, can aid in the prevention of cell damage, which can result in cancer and various illnesses. A low-fat diet may lower the risk of some malignancies. Cantaloupes have no fat. Cantaloupe has a lot of water and is high in dietary fiber. Constipation may be avoided with fiber and water, which promotes regularity and a healthy digestive tract. Cantaloupe is a wonderful choice for improving hydration during hot summer months or after exercise because of its high water and electrolyte content. The body creates unstable chemicals known as free radicals during metabolism, which can clog up and destroy cells. Oxidative stress is the term for this type of damage. Antioxidants aid in the removal of the body's oxidants as well as the prevention of oxidative stress. Lutein and zeaxanthin are two types of carotenoids. These are two antioxidants and plant pigments that give yellow-to-red fruits and vegetables their color. Blue light rays can be filtered out using this combination. It is thought to serve a preventive function in eye health and may help reduce age-related macular degeneration damage, according to doctors (AMD). Animal studies have shown that eating a lot of the anti-inflammatory beta carotene, a kind of vitamin A, can assist people in avoiding having asthma later in life.

Cantaloupe and other yellow and orange fruits contain beta carotene. The amount of beta carotene in a cup of cantaloupe balls is 0.0078 lb (3,580 mcg). For males 14 and older and for females in the same age group, daily consumption of 0.039 lb (18,000 mcg) of beta carotene is recommended, and 0.03 lb (14,000 mcg) of beta carotene is suggested for females.

Cantaloupe Vs. Other Melons Health Benefits

Fresh cantaloupe has just 53 calories per cup, yet it includes 106% of the recommended dose for vitamin A and 95% of the daily value for vitamin C. It also contains a lot of potassium and folate. A cup of honeydew has 60 calories, 51% of the dietary intake of vitamin C, and 11% of the daily value of potassium.

Muskmelon, commonly known as Cucumis melo, is a gourd-like melon that belongs to the Cucumis genus. Other plants with which it shares a close relationship include squash, pumpkin, zucchini, and watermelon. In recent studies on high-lycopene foods, watermelon has risen to the top of the list. Lycopene is very beneficial to bone health and even capable of treating heart disease. Prostate, breast, and endometrial cancers, as well as lung and colon cancer, can all be reduced by lycopene. When compared to cantaloupe, it has the lowest calorie content, with 46 calories per one-cup serving. Honeydew melons are abundant in vitamin C, potassium, pantothenic acid, and vitamin B6, all of which help in the treatment of high blood pressure, skin disorders, and other circulatory problems. Honeydew melon (yellow melon) is a potassium-rich, low-sodium fruit that may help you maintain a good blood pressure level. Rockmelons have various qualities that make them ideal for a weight-loss diet, including low calorie and total carbohydrates as well as high fiber content. Incorporate dietary fiber, vitamin C, iron, and calcium into your daily diet with the Crenshaw melon. With only 40 calories per serving, serve these melons with cottage cheese or as a breakfast side dish for a well-balanced meal.

It might be challenging to find the appropriate melons in general. Cutting cantaloupe and opening this ripe cantaloupe might result in love at first bite, or it can be a complete letdown. Keep in mind that the sweeter a ripe melon becomes as it ripens on the vine.

Cantaloupe has a high glycemic index of 65 when compared to other fruits, but because it is largely water, a regular 120-gram serving has very few carbs and calories, resulting in a low glycemic load score of 4.

Cantaloupe Vitamin And Mineral Profile

Cantaloupe is mostly water, as are many fruits and vegetables. One cup of fresh cubes contains 144 calories, 6% of your recommended high fiber diet, and no saturated fat or cholesterol.

It also includes vitamin C, a potent antioxidant that protects your cells from harm, and contains 100% of the daily value. It also has all of your daily vitamin A requirements, which aid in the health of your eyes, skin, bones, and immune system. Potassium is crucial for your heart health, muscles, and blood pressure, and around 12% of your daily potassium needs are met.

Cantaloupe is a high-vitamin A and C-rich fruit. Antioxidants like vitamins A and C work to keep your body healthy. Antioxidants safeguard the body by neutralizing free radicals, which may damage DNA in cells and contribute to chronic inflammation.

Calories In One Cup Of Cantaloupe

The nutrients included in one cup (5.50 oz/156 g) of diced cantaloupe, a form of muskmelon, are as follows.

Melons, cantaloupe, uncooked have 0.0001 lb (0.051 g) of saturated fat per 100g, which equals 0% of the saturated fat RDA. The quantity of saturated fat and cholesterol in a typical per serving size of 1 cup is 0.0001 lb (0.09 g). This is equivalent to an RDA percentage of 0%.

One cubed cup 0.35 lb (160 g) Percent Daily Values (% DV) are based on a 2,000-calorie diet. It has nutrients like 0.02 lb (13 g) of carbohydrates, 0.004 lb (2 g) fiber, 0.002 lb (1 g) of protein. Vitamin C: 64% of the Daily Recommended Intake (RDI), vitamin A: 29% of the recommended daily intake, potassium: 9% of the recommended daily intake, 8% of the RDI for folate.

Niacin is included in 7% of the RDI, 7% of the RDI for vitamin B6, Magnesium: 5% of the recommended daily intake, 5% of the RDI for Thiamin, 3% of the RDI for vitamin K.

Here at Kidadl, we have carefully created lots of interesting family-friendly facts for everyone to enjoy! If you liked our suggestions for cantaloupe nutrition facts then why not take a look at cool facts on Samuel Morse for kids or Eastern Poison Ivy plant facts.

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Written by Oluniyi Akande

Doctorate specializing in Veterinary Medicine

Oluniyi Akande picture

Oluniyi AkandeDoctorate specializing in Veterinary Medicine

With an accomplished background as a Veterinarian, SEO content writer, and public speaker, Oluniyi brings a wealth of skills and experience to his work. Holding a Doctor of Veterinary Medicine degree from the University of Ibadan, he provides exceptional consulting services to pet owners, animal farms, and agricultural establishments. Oluniyi's impressive writing career spans over five years, during which he has produced over 5000 high-quality short- and long-form pieces of content. His versatility shines through as he tackles a diverse array of topics, including pets, real estate, sports, games, technology, landscaping, healthcare, cosmetics, personal loans, debt management, construction, and agriculture.

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