Cantaloupe was cultivated first in 1700 A.D., in the village of Cantalupo, Italy. This is where it derives its name from. The fruit has a thick, netted skin, and is often referred to as a netted melon because of its appearance. It contains seeds in the center, entwined in a web-like formation. The cantaloupe is actually a muskmelon, and the names are often interchangeably used.

  • 1 ounce (28g): 10 calories
  • Small cantaloupe (approximately 4" diameter): 150 calories
  • Medium cantaloupe (approximately 5" diameter): 188 calories
  • Large Cantaloupe (approximately 6.5" diameter): 277 calories
Cantaloupe is an excellent option for those who are on a weight loss program, and even as part of a healthy diet as it is rich in all the nutrients that are required by the body, yet it is not fattening in any way.

Nutritional Value

Cantaloupe is known to be a rich source of dietary fiber, potassium, and various vitamins such as Vitamin A, Vitamin B3, Vitamin B6, Vitamin C, and folate. The following table gives the exact nutrition facts of this fruit on the basis of a 100g serving, where the symbol
  • g=grams
  • mg=milligrams
  • mcg=micrograms.
NutrientsValues (per 100g)
Water Content90.15 g
Proteins0.84 g
Carbohydrates8.16 g
Fat0.19 g
Sugar7.86 g
Dietary Fiber0.9 g
Sodium16 mg
Iron0.21 mg
Calcium9 mg
Potassium267 mg
Phosphorus15 mg
Manganese0.041 mg
Magnesium12 mg
Zinc0.18 mg
Copper0.041 mg
Selenium0.4 mg
Vitamin A3382 mcg
Vitamin B1 (Thiamin)0.041 mg
Vitamin B2 (Riboflavin)0.019 mg
Vitamin B3 (Niacin)0.734 mg
Vitamin B5 (Pantothenic Acid)0.105 mg
Vitamin B60.072 mg
Vitamin C36.7 mg
Vitamin E0.05 mcg
Folate21 mcg

Health Benefits
  • Being a rich source of Vitamin A and beta-carotene, the consumption of cantaloupe reduces the risk of developing cataract, mainly in middle-aged women. Beta-carotene, on the other hand, has been found to be able to prevent cancer and the degeneration of cells in the body.
  • As it is a good source of vitamin C, cantaloupe consumption also helps in strengthening the immune system, while its rich antioxidant properties help fight against the damage caused by free radicals. The white blood cells are stimulated by vitamin C to kill viruses and bacteria that may cause various health problems to the human body. It also helps reduce the risk of developing problems such as heart disease and stroke.
  • The richness of the B-complex vitamins and fiber content in cantaloupe make it an effective source of energy production in the human body. It also maintains the metabolism, and normal blood-sugar levels. By enabling the digestion of carbohydrates and aiding digestion with its rich-fiber content, cantaloupe consumption is sure to be extremely beneficial to those who are on a diet to lose weight.
  • The intake of cantaloupe as a part of at least 3 servings of fruit a day also helps protect the loss of vision in older adults. It could be consumed with cereal in the morning, with salad at lunch, and as a snack in the evening.
  • Lastly, it's consumption has a cooling effect on the body. Especially, after serious physical or mental activity, a bowl of cantaloupe can calm your senses and provide a sense of refreshment even after a hectic day.
So enjoy it as it is, or make it a part of your daily serving of a fruit salad, top it off with yogurt or stuff a half with cottage cheese; and don't worry about the calories in this delicious fruits. Cantaloupe is one of those fruits that you can never get enough of, and you shouldn't, because not only is it delicious, but its health benefits are also favorable to everyone.

Disclaimer: This article is for informative purposes only and does not in any way attempt to replace the advice offered by an expert on the subject.