Melons, cantaloupe
Category: Fruits & Fruit Juices Method: Raw
Nutrition Highlights
Serving Size
Calories
54
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 56 (100%) |
| Protein | 5.2 (9.6%) |
| Fat | 2.6 (4.8%) |
| Total | 54 (100%) |
Serving: 1.0 cubes cup [160g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 144 (90.2%) |
| Carbohydrate | 14 (8.7%) |
| Protein | 1.3 (0.8%) |
| Ash | 1.0 (0.6%) |
| Fat | 0.3 (0.2%) |
| Total | 160 (100%) |
Serving: 1.0 cubes cup [160g]
Benefits
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High in vitamin C which is an antioxidant that protects cells from free radical damage and boosts immunity
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Rich in vitamin A which is important for vision, cell growth and development
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Good source of vitamin B9 or folate which is essential for cell growth and production of red blood cells
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Contain antioxidants like carotenoids which protect cells from damage and may reduce risk of chronic diseases
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Low in calories and fat but high in water content making it a refreshing and healthy snack or addition to a meal
Risks
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High in sugar content. Cantaloupe contains natural sugars that can contribute extra calories to the diet if consumed in large amounts
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May contain bacteria. Cantaloupe has a rough and bumpy skin that is difficult to clean thoroughly, so bacteria from the outside can potentially contaminate the inside. This poses a risk of foodborne illness if not washed properly
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Allergies possible. Some people may have allergic reactions to cantaloupe and other members of the melon family
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Nutrient deficiencies. Cantaloupe is low in protein and many important vitamins and minerals. It should not be the sole source of nutrition without balancing with other nutrient-dense foods
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Pesticide residues. Conventionally grown cantaloupe may contain traces of pesticides used in production. Choosing organic when possible can help minimize this risk
Additional Information
Melons, specifically cantaloupe, are a delicious and refreshing fruit that offer numerous nutritional benefits. With their juicy, sweet flesh and vibrant orange color, cantaloupes are not only a tasty treat but also a great addition to a healthy diet.
One primary attribute of cantaloupe is its high water content. With approximately 90% water, cantaloupes are an excellent choice for hydration, especially during hot summer months. Staying properly hydrated is essential for maintaining optimal bodily functions, regulating body temperature, and supporting overall health.
Cantaloupes are also a rich source of essential vitamins and minerals. They are particularly abundant in vitamin C, which is known for its immune-boosting properties and its role in collagen synthesis, promoting healthy skin and wound healing. A single cup of diced cantaloupe provides about 67% of the recommended daily intake of vitamin C.
Moreover, cantaloupes are a good source of vitamin A, mainly in the form of beta-carotene. Beta-carotene is converted into vitamin A in the body and acts as a powerful antioxidant, protecting cells from damage caused by harmful free radicals. Vitamin A is also essential for maintaining healthy vision, promoting proper growth and development, and supporting immune function.
In addition to vitamins, cantaloupes contain several important minerals such as potassium and magnesium. Potassium plays a crucial role in maintaining proper heart function, regulating blood pressure, and balancing fluid levels in the body. Magnesium, on the other hand, is involved in more than 300 enzymatic reactions and contributes to bone health, energy production, and muscle function.
Furthermore, cantaloupes are a good source of dietary fiber. Fiber is essential for maintaining a healthy digestive system, preventing constipation, and promoting satiety. Including fiber-rich foods like cantaloupes in your diet can help regulate blood sugar levels, lower cholesterol levels, and support weight management.
While cantaloupes offer numerous nutritional benefits, it is important to be aware of potential risks associated with their consumption. One risk is the presence of foodborne pathogens, such as Salmonella or Listeria, which can cause foodborne illnesses. To minimize this risk, it is crucial to choose ripe cantaloupes, wash them thoroughly before consumption, and store them properly.
Another risk is the potential for allergic reactions. Although rare, some individuals may be allergic to cantaloupes, experiencing symptoms such as itching, swelling, or difficulty breathing. If you suspect an allergy, it is advisable to consult a healthcare professional for proper diagnosis and guidance.
In conclusion, cantaloupes are a delicious and nutritious fruit with several primary attributes that make them beneficial for overall health. Their high water content, abundance of essential vitamins and minerals, and dietary fiber content contribute to hydration, immune support, healthy skin, proper vision, and digestive health. However, it is important to handle and store cantaloupes properly to minimize the risk of foodborne illnesses, and individuals with known allergies should exercise caution. Including cantaloupes as part of a well-balanced diet can provide a range of nutritional benefits and contribute to a healthy lifestyle.