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Cantaloupe Melon Calories
Vitamin C, hydration, fiber, low calorie
CALORIES
GI
POTASSIUM
FIBER
Cantaloupe Melon Nutrition Facts
Selected: 100 g
34
KCAL / 100G
Carbs
8.2g
· 87%
Protein
0.8g
· 8%
Fat
0.2g
· 5%
Fiber
0.9g
Cantaloupe Melon Vitamins & Minerals
Vitamins
Vitamin C
36.7mg · 41% DV
Vitamin A
169µg · 19% DV
B3
0.73mg · 5% DV
Folate
21µg · 5% DV
Minerals
Potassium ⭐
267mg · 8% DV
Magnesium
12mg · 3% DV
Phosphorus
15mg · 2% DV
Calcium
9mg · 1% DV
Cantaloupe Melon Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Cantaloupe Melon Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Cantaloupe Melon Contain Allergens?
No known major allergens
Which Diets Is Cantaloupe Melon Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Cantaloupe Melon Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.06g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Cantaloupe Melon
Cantaloupe Melon — Frequently Asked Questions
How do you choose a ripe cantaloupe?
A ripe cantaloupe has a sweet, noticeable aroma and yields slightly at the stem end. Avoid fruit with mold, deep cracks, or wet, sunken soft spots.
How should cut cantaloupe be stored?
Keep cut cantaloupe in a covered container in the refrigerator and eat it within a few days. Do not leave it at room temperature for long, especially in warm weather, because bacteria can multiply.
Can cantaloupe be frozen?
Yes. Freeze cubes in a single layer first, then transfer them to a freezer container. The texture becomes softer after thawing, so frozen cantaloupe is best for smoothies, sorbet, or chilled drinks.
Should you wash the outside of a cantaloupe before cutting it?
Yes. Even though the rind is not eaten, a knife can carry microbes from the surface into the flesh; scrub the rind under running water before slicing.
Is cantaloupe good with yogurt?
Yes, cantaloupe and yogurt make a refreshing snack or breakfast combination. Yogurt adds protein and fat, which can make the snack more satisfying than melon on its own.
Is cantaloupe more nutritious than watermelon?
Both are hydrating fruits, but they differ in flavor, texture, and micronutrient profile. Cantaloupe is especially known for orange-colored carotenoids, while the better choice depends on your preference and the rest of the meal.
Is cantaloupe better before or after a workout?
It can work well before exercise as a light, easy-to-digest fruit. After training, pair it with yogurt, kefir, or another protein-containing food for a more balanced recovery snack.
Is it bad to eat cantaloupe at night?
Eating cantaloupe at night is not inherently harmful; overall eating habits and personal comfort matter more. People with reflux or a sensitive stomach may prefer not to eat a large amount right before lying down.
Does cantaloupe detox the body?
No single food detoxes the body; the liver and kidneys perform that function. Cantaloupe is simply a fresh, water-rich fruit that can contribute to fluid intake.
Who should be cautious with cantaloupe?
People managing diabetes or following an individualized blood-sugar plan may want to consider portion size and eat melon as part of a meal rather than in a large amount alone. Anyone prescribed a potassium-restricted diet for kidney disease should follow guidance from their clinician or dietitian.
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Nutrition data compiled from USDA FoodData Central and scientific sources.