One reason cantaloupe is good for you is because it’s full of beta-carotene, the nutrient that gives it its bright orange color.
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A sweet and juicy piece of melon may just seem like a delicious summer treat, but there is more to this melon than its taste.
Cantaloupe is an excellent source of vitamins A and C and contains several other essential nutrients that our bodies need to thrive.
Cantaloupe vs. honeydew
Both melon and honeydew are types of melon. Cantaloupe has soft, orange flesh and a rough, beige rind, while honeydew has firmer, green flesh and a soft, yellow-green rind. Both fruits are sweet and nutritious, but melon has significantly more vitamins A and C than honeydew.
Nutritional information for cantaloupe
One cup of diced melon is equivalent to a single serving. One cup of diced cantaloupe contains:
- Calories: 54
- totalfat: 0.3 g
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- ** Saturated ** ** Fat **: 0.1 g
- ** Trans ** ** Fat **: 0 g
- cholesterol: 0 mg
- sodium: 25.6 mg
- totalcarbohydrates: 13.1 g
- Food supplementsfiber: 1.4 g
- sugar: 12.6 g
- protein: 1.3 g
- Total fat: One cup of cantaloupe contains 0.3 grams of total fat, including 130 milligrams of polyunsaturated fat, 5 milligrams of monounsaturated fat, 0.1 grams of saturated fat, and 0 grams of trans fats.
- carbohydrates: One cup of melon contains 13.1 grams of carbohydrates, including 1.4 grams of fiber and 12.6 grams of naturally occurring sugar.
- protein: One cup of melon contains 1.3 grams of protein.
Vitamins, minerals and other micronutrients
- Vitamin C:65% daily value (DV)
- Vitamin A: 30% DV
- potassium: 9% DV
- Folate (B9): 8% DV
- Copper:7% DV
- Magnesium:5% DV
Health Benefits of Cantaloupe
1. It supports brain health
“Cantaloupe is a rich source of beta-carotene, a type of carotenoid that is converted into the active form of vitamin A in the body,” says Andrew Akhaphong, RD, LD, a registered nutritionist at Mackenthun’s Fine Foods.
Akhaphong says eating foods high in beta-carotene has been linked to improved cognitive function in old age.
One study tested beta-carotene levels of 298 ages 80 to over 98 years old – and higher values were associated with better cognition, which included memory, processing speed, attention, and executive function, according to a June 2013 study im Journal of Age Research.
2. Cantaloupe is heart healthy
Cantaloupe is low in sodium and contains 9 percent of your DV of potassium per 1-cup serving. When eaten with other foods rich in potassium, cantaloupe can be a delicious part of a heart-healthy diet.
Eating too little potassium and too much sodium increases your risk of heart disease and stroke, according to the Centers for Disease Control (CDC).
One cup of melon contains 427 milligrams of potassium, or 9 percent of the DV.
3. It can help prevent constipation
Many of us know how uncomfortable and painful constipation can be. Although there are several causes of constipation, consuming cantaloupe can help with a solution.
Cantaloupe is 90 percent water and contains 2.5 grams of fiber per cup. Both water and fiber can help relieve constipation, according to the University of California San Francisco.
Drinking 2 to 4 extra glasses of water a day and including more fruits and vegetables in your diet is one way to naturally relieve constipation, according to the Cleveland Clinic. Inclusion of fruits high in water content like melons can help you achieve both of these goals.
4. It can help with iron absorption
If you follow a plant-based diet, you may be at higher risk of iron deficiency anemia.
Non-heme iron from plants is harder for your body to absorb, and plants often contain nutrients like phytates and tannins that can make iron from plant foods even more difficult to absorb, according to the Harvard TH Chan School of Public Health.
You can increase the amount of iron you get from your diet up to six times by adding just 50 milligrams of vitamin C to your meal, according to an October 2013 review in the Medical Journal of Australia.
One cup of melon contains 65 percent of your DV in vitamin C, so combining it with plants high in iron can be a great way to prevent and improve iron deficiency anemia. Try some of these ideas:
- Combine cantaloupe with spinach and peanut butter in a smoothie.
- Serve melon with pinto beans on wholemeal toast.
- Add cantaloupe to a spinach salad with pumpkin seeds, avocado, and a vinegar and oil dressing.
5. Cantaloupe promotes the skin
Cantaloupe is an excellent source of vitamin C, with 1 cup providing 65 percent of your DV – and this nutrient is necessary for healthy skin.
According to Oregon State University, vitamin C protects against UV-induced damage caused by harmful free radicals. In addition to this, the nutrient also helps build collagen, which is necessary for skin repair and elasticity.
Cantaloupe can have a number of health benefits, but it can harbor deadly bacteria if not treated properly. Irrigation or other routes along the processing chain can contaminate the outer bark with listeria or salmonella.
“Listeria can cause chronic diarrhea, fever, muscle pain, and chills between 1 and 4 weeks after consumption, with some reports saying even longer than 70 days,” warns Akhaphong.
The good thing is that you can avoid foodborne illness by avoiding fruit with pierced skin, washing the entire melon with soap and water before cutting it and storing it in the refrigerator.
2. Drug interactions
Cantaloupe can react with a class of heart drugs known as beta blockers.
“[People who are taking beta-blockers] should consume melons in moderation because this drug causes high levels of potassium, “says Akhaphong.
High levels of potassium can be dangerous to your heart and cause palpitations or irregular heartbeats, chest pain, muscle weakness, or nausea and vomiting, according to the Cleveland Clinic.
Preparation and useful tips
As with any melon, knowing what’s inside can be difficult. Here are some tips to help you choose a perfectly ripe and delicious melon:
- Check the bark for a beige or yellowish color, green spots are a sign that it is not quite ripe.
- The end of the stem should be smooth and round. The stem will give slightly when squeezed lightly.
- The melon should feel heavy for its size.
How to safely prepare and store melon according to the Texas A&M Agrilife Extension:
- Only select cantaloupe with firm skin. Avoid all that are damaged or soft.
- Wash and scrub the outside of the cantaloupe with soapy water.
- Store sliced cantaloupe in a covered container in the refrigerator within 2 hours.
- Discard if there is any sign of mold or spoilage, or if it has been stored at room temperature for more than 2 hours.
