Cantaloupe is a nutritious, low-calorie food that makes a great addition to your diet. The diversity of the minerals and vitamins that make up cantaloupe nutrition is one reason it’s so popular. It can be grilled, pureed, dried, frozen, or cut up and eaten straight from the vine. Cantaloupe has been around since ancient times. Keep reading to learn all about cantaloupe nutrition and why it’s been a crop that’s continued to grow in popularity for hundreds of years.

A whole cantaloupe next to cantaloupe slices. Cantaloupe nutrition is one of the healthiest in the whole muskmelon family!

Fun Facts About Cantaloupe

Cantaloupe’s history is a mystery, and no one knows where it started. Some historians say that it can be traced to ancient Egypt and Rome, and others believe it came from Persia. The first known drawing of the cantaloupe dates back to 2400 B.C in Egypt.
The name cantaloupe comes from the name Cantalupo, the Italian city it was initially cultivated in during the 1700s.
The average cantaloupe is only about 100 calories.
Cantaloupe is the most popular melon in the United States.
The cantaloupe was first brought over to America by Christopher Columbus in 1492.

Cantaloupe Nutrition

Cantaloupe has a high level of essential nutrients that your body needs to function to the best of its ability.

Here’s the breakdown of what is in just one serving, including the number of cantaloupe calories, protein, fiber, and other minerals and vitamins.

Calories: 54
Carbs: 13.06 grams
Protein: 1.34 grams
Fat: .3 grams
Fiber: 1.4 grams
Sugars: 12.58 grams
Vitamin A: 106% of DV
Vitamin C: 95% of DV

Calories

Cantaloupe is a great food to have around if you are trying to stay healthy but still have a sweet tooth. You can eat a cup of cubed cantaloupe, about 5.5 ounces, and it’ll only be around 53 calories, making it a great low-calorie option. This is why eating cantaloupe can help with weight loss.

This melon has only .3 grams of fat and no cholesterol, making it a great fruit to eat for heart health.

Carbohydrates

If you are anything like me, the minute you hear the word “carbs,” you automatically think of the not-so-healthy ones found in bread, candy, and cake, but that isn’t always the case.

A serving of cantaloupe has about 13 grams of carbohydrates. This might sound a little scary if you are on a low-carb diet or have health issues like diabetes.

However, there is a difference between good and bad carbohydrates. Cantaloupe contains “good” or complex carbs, meaning it contains necessary vitamins, minerals, and natural sugar, creating a complex structure. This causes the body to break these kinds of carbs down slowly, meaning it won’t raise your blood glucose levels.

Protein

Health officials state that for any food to be considered a “good source” of protein, it must contain anywhere from 5 to 9.5 grams per serving. Unfortunately, cantaloupe doesn’t meet the minimum requirement.

It does, however, have 1.34 grams per serving, which is a considerable amount for fruits and vegetables. The makeup of cantaloupe nutrition includes the highest amount of protein per serving for the muskmelon family.

Fiber

Yes, cantaloupe does have fiber that is both soluble and insoluble.

You’re probably wondering what that even means. Fiber is fiber, right? Nope, there is actually a difference between the two. Soluble fiber is inside the cells of different fruits and vegetables. This causes it to bond with water instead of dissolving, creating a gel.

This gel slows down the “emptying” of the stomach, and this causes you to feel fuller for longer and can help lower your blood glucose and cholesterol. This makes cantaloupe nutrition an excellent option for those who have diabetes, are worried about their heart health, or are trying to lose weight.

The insoluble type makes up around 73 percent of the fiber found in cantaloupe, and it comes from the cell walls of the melon. This fiber makes it easier for your body to digest the cantaloupe, helping keep your gut healthy.

The Benefits of Cantaloupe Nutrition

You might be wondering, why cantaloupe is good for you? The cantaloupe’s nutritional value is one of the highest among low-calorie fruits. This is because it contains a large number of important vitamins and minerals that are necessary to stay healthy.

Potassium: Cantaloupe is rich in potassium, and one serving contains around 400 milligrams. Potassium is a necessity for your bodily health because it helps your nerves function and your muscles to contract. This aids in your heartbeat staying regular and vital nutrients making their way to your cells.

Calcium: One serving of cantaloupe or one cup contains 15.9 grams of calcium. The recommended dose for the average adult is 1,000 to 3,000 grams, making it not relatively high but still a good source to add to your diet.

Magnesium: Cantaloupe finds itself on the list of the top ten highest in magnesium when it comes to fruit. Magnesium is important for regulating your nerves and muscles and creating protein, bones, and DNA. The recommended amount of magnesium is 310 to 420 grams a day. A serving of cantaloupe has 21 milligrams, meaning it contains 5 percent of your daily value.

Vitamin C: Just one cup of cantaloupe makes up your daily value of recommended Vitamin C at 65grams per day, which is needed to help protect your cells from damage.

Vitamin A: Cantaloupe is also a great source of Vitamin A. This critical nutrient helps your vision, cell growth, cell division, reproduction, and immunity. One serving contains 270 grams, 38.5 percent of the recommended daily dose of 700 grams.

Water: Cantaloupe has a high-water content, around 90 percent. This melon is a great source to help you stay hydrated throughout the day. Good hydration helps your heart pump blood, digestion, kidney function, and blood pressure.

Besides all the vitamins and minerals listed above, cantaloupe has vitamin K, phosphorous, zinc, copper, choline, and selenium.

Is Cantaloupe a Superfood?

Cantaloupe is a superfood because cantaloupe nutrition is low in calories and high in vitamins and minerals. It contains fiber, potassium, and vitamin C, all of which are important to help maintain healthy blood sugar levels, blood pressure, your immune system, and to keep your body functioning to the best of its capabilities. This is why the cantaloupe is safe for diabetics.

How to Incorporate Cantaloupe Nutrition In Your Diet

We all know that eating the same thing every day can become stale and boring. Here are a few healthy and inspiring recipes that you can help to spice up your cantaloupe, creating a new experience every time.

Craving a fresh salad and looking for a way to capture the summer vibe? Then this summer, tomato, and cantaloupe salad is a great option.

Crushed ice is the ideal treat for hot days or if you are looking for a light dessert. This cantaloupe granita is a fresh take on the ever-favorite “slushee.”

Looking to shake up pasta night? Here is a recipe for a cantaloupe and pancetta cream sauce, a perfect blend of sweet and salty.

Salsa is a go-to for snacks, appetizers, or even a side for a larger meal. Add a little flair with this cantaloupe salsa. This mixture of jalapenos, red onions, cilantro, and a few other ingredients, will make for a bright and tasty addition.

The beauty of such a diverse fruit like the cantaloupe is that there’s an unlimited amount of recipes and drinks that you can try and explore. You can also feel good about it because of the diverse nutrition in cantaloupe.

Now You Know All About Cantaloupe Nutrition!

Cantaloupe nutrition is one of the healthiest in the muskmelon family. It’s a dream for those who want something sweet without worrying about it affecting their health negatively. It’s a superfood high in necessary vitamins and minerals to help keep your body running at its full potential.

Excited for more cantaloupe content? Then check out my cantaloupe page for growing tips, info guides, recipes, and more!