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cantaloupe raw
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Cantaloupe, raw

🔥 38 Calories
💪 0.8g Protein
⚡ 8.2g Carbohydrates
🥑 0.2g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Fruits
Cantaloupe, raw
Energy density
Light
38 kcal per 100g
Macro energy profile
Carb-led
8% Protein · 87% Carbohydrates · 5% Fat
Glycemic profile
Medium GI
GI 65 · GL 3.1
Notable signals
Low in fatLow in sodiumUSDA data

Nutritional Information

38
kcal/100g
Protein
0.8g
Carbohydrates
8.2g
Fat
0.2g
Glycemic Index:
65

About Cantaloupe, raw

Cantaloupe, also known as muskmelon, is a delicious and refreshing fruit belonging to the gourd family, which includes squashes and cucumbers. Originating from regions in Africa and Asia, this sweet, orange-fleshed melon is cultivated in many parts of the world, particularly in warm climates. It is often enjoyed fresh in salads, smoothies, or as a refreshing snack during hot summer months. Cantaloupe is also known for its high water content, which makes it an excellent choice for hydration.

Nutritionally, cantaloupe is low in calories, with just 38 calories per 100 grams, making it a great option for those seeking weight management. It contains a modest amount of protein (0.80g), carbohydrates (8.20g), and a minimal amount of fat (0.20g). Cantaloupe is particularly rich in vitamins A and C, contributing to immune health and skin health. Its naturally sweet flavor pairs well with both savory and sweet dishes, enhancing their taste and providing a nutrient boost.

Health Benefits

Promotes hydration due to high water content.
Rich in antioxidants such as beta-carotene, which may reduce the risk of chronic diseases.
Supports immune function due to high vitamin C content.
Aids in digestion with dietary fiber content.
May help improve skin health and appearance.
Possesses anti-inflammatory properties.
Low in calories, making it suitable for weight management.
May support eye health due to lutein and zeaxanthin.
Provides essential vitamins and minerals for overall health.
Can help with heart health due to potassium content.

Recommended Food Pairings

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Prosciutto - the saltiness complements the sweetness of cantaloupe.
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Mint - fresh mint adds a refreshing contrast to the sweet flavor.
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Yogurt - creamy yogurt enhances the smooth texture and adds protein.
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Balsamic vinegar - the acidity balances the sweetness beautifully.
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Cottage cheese - provides a protein boost and creamy texture.

How to Consume

Serving size
1 medium cup (150g) of diced cantaloupe.
Frequency
2-3 times per week.
  • •Slice fresh cantaloupe to enjoy as a snack.
  • •Blend into smoothies for added sweetness.
  • •Add to fruit salads for a colorful dish.
  • •Use in salsa recipes for a sweet twist.
  • •Freeze chunks for refreshing summer treats.

Selection & Storage

How to choose:

  • ✓Select cantaloupes that are slightly soft at the stem end, indicating ripeness.
  • ✓Look for a uniform, tan color without green spots.
  • ✓Choose fruit that feels heavy for its size, indicating juiciness.
  • ✓A sweet aroma at the blossom end often indicates ripeness.
Storage
Store whole cantaloupes at room temperature until ripe; once cut, refrigerate in an airtight container.
Shelf life
5-7 days refrigerated once cut; whole cantaloupe can last up to 2 weeks at room temperature.

Warnings & Contraindications

  • ⚠️Individuals with specific fruit allergies should avoid cantaloupe.
  • ⚠️Diabetics should monitor portion sizes due to natural sugars.
  • ⚠️Excessive consumption may lead to digestive discomfort due to fiber content.
  • ⚠️Avoid eating unripe cantaloupe, as it may cause gastrointestinal issues.

Frequently Asked Questions

How many calories does Cantaloupe, raw have?

Cantaloupe, raw contains approximately 38 calories per 100 grams, making it a low-calorie fruit that can be included in a balanced diet.

Is Cantaloupe, raw healthy?

Yes, cantaloupe is considered healthy due to its low calorie and high nutrient profile, rich in vitamins A and C, and high water content, promoting hydration and overall health.

How should Cantaloupe, raw be stored?

Whole cantaloupe can be stored at room temperature until ripe. Once cut, it should be stored in the refrigerator in an airtight container to maintain freshness.

What are the benefits of eating Cantaloupe, raw?

Eating cantaloupe provides hydration, supports immune function, aids digestion due to fiber content, and offers essential vitamins and minerals, contributing to overall health.

How much Cantaloupe, raw can I eat per day?

A recommended portion is about 1 medium cup (150g) of diced cantaloupe, which can be enjoyed 2-3 times a week as part of a healthy diet.

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