Cantaloupe Benefits & Nutrition Facts

The Cantaloupe is a very popular fruit belonging to the cucumber and melon family. It is also referred to as Muskmelon due to the musky aroma it exudes when it becomes ripe. It also has a scientific name of Cucumis melo reticulatas In Australia it is referred to as Rockmelon and in South Africa it is known as Spanspek. The biggest producers of the fruit are the United States, Iran and Turkey; it was brought to the United States by Christopher Columbus.

The color of cantaloupe can range from yellow to orange to salmon and it is characterized by sweet juicy texture and softness and musky aroma when they are ripened. The hollow cavity inside the melon contains the seeds encased in a web of mesh. The cantaloupe health benefits are that they are refreshingly rich in flavor and aroma and have minimal number of calories.

Health Benefits

The cantaloupes benefits of fully ripened melon almost to the extent of over ripening is much more compared to less ripened ones as the antioxidants level is highly raised. Antioxidants are very essential for the body as they are known for there cancer fighting abilities and in avoiding heart diseases.

The benefits can be attributed to the fact that they are rich in vitamins and mineral content. A standard cantaloupe serving has proportionate amounts of Vitamin A, Vitamin B such as thiamine, riboflavin, niacin and Vitamin C. It is also rich in calcium, iron, phosphorous, potassium, fat, carbohydrates, proteins and meets the daily essential nutrient requirements of a normal man. To top it all it has very low calorie content.

The rich source of vitamin A, a cup of cantaloupe provides around 103.2% of the daily requirement for vitamin A and the health benefits are augmented by the richness in beta carotenes that are vital for maintaining strong eyesight. Research has proved that daily utilization of this fruit can go a extended way to avoid cataract in later years too.

Cantaloupe benefits derived from vitamin C include immunity from free radicals and also helps stimulate white cells to fight infection as a cup of cantaloupe provides 112.5% of the required amount for vitamin C. Since vitamin C is antioxidant it also extremely useful in fighting the free radicals in the body efficiently. These free radicals cause huge injure to the skin and can cause early aging too.

The folate in this fruit is also an important nutrient responsible for production and maintenance of new cells and especially in pregnant women.

The benefits of such fruit can be derived in illness such as fever, skin disease, obesity, constipation, rheumatism, arthritis, blood deficiencies, high blood pressure, and kidney disorders as the fruit provides all the essential nutrients required by the body. The major benefits can be the help in deterrence of cancer in organs and glands with epithelial tissue due the high content of Vitamin A in the fruit.

Cantaloupe Calories and Health

The calories are miniscule as one serving only contains 56 calories. It is fat and cholesterol free and is one of the sweetest fruits with the lowest amount of calories. The cantaloupe calories being low in content can be included in the diet wherein one needs to keep a control on the calorie intake and normalize the body weight. The increase in cantaloupe calories intake is also not harmful as it helps in maintaining metabolism efficiently.

Coupled with the very few calories in cantaloupes it also has a number of  different health benefits it helps to decrease anxiety and it contains the adenosine compound which aids in the reduction of angina, it is also used to thin the blood for heart disease patients.

If you are looking for a fruit that aids in the weight loss process cantaloupe is your answer. There are only 188 calories in the fruit and that is in the entire fruit, so you can eat a whole one and not feel as if you have consumed too many calories because that is not even 10 percent of your daily calorie allowance.

You can also consume it as a juice and in one cup there are only 56 calories in cantaloupe juice.

Choose a Cantaloupe for your Weight Loss

To be able to choose a cantaloupe is important as difference in size can be indicator of the exact amount of calories. The benefits of new varieties of cantaloupe is uniform but some are sweeter compared to others. The deciding factor of this fruit’s calories is not the appearance but its weight which means a cantaloupe that is heavy in proportion to its size is of good quality. Good quality cantaloupe is known for the firmness and slight flexibility. The fruit is characterized by a pleasant smell or scent that’s not too pronounced.

The low calories can be the reason why cantaloupe is used as an excellent option in weight loss program. The cantaloupes constitute a part of healthy diet as they are rich in all the nutrients required by body and also are not fattening in any way.

Use it properly

It is important to wash your cantaloupe before consuming it because as with most melons a bacterium grows on its surface. Once it is washed cut the melon into slices in whatever thickness you desire and then scoop out the middle portion containing the seeds. If you are not going to eat it straight away you must place the remaining into the refrigerator.

There have been no reports of any allergic reactions to the fruit.


The nutritional value of cantaloupe is due to presence of high dietary fiber and potassium, vitamins such as Vitamins A, B and C and is low in saturated fats and sodium content. The fruit contains folate which is a chemical that aids in the production and maintenance of new cells in particularly during pregnancy. Vitamin C that the fruit contains can help to stimulate white blood cells fighting off infection, vitamin C also aids in building up the immune system. The full of fiber and the full range of vitamin B can aid in generating energy production through blood glucose stability.