Raw Cantaloupe Melon
Source of Calories
Nutrition Facts
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Total Carbohydrates | 14.44 g | 5% |
| Net Carbohydrates | 12.85 g | 5% |
| Sugars | 13.91 g | 40% |
| Added Sugars | 0 g | 0% |
| Dietary Fiber | 1.59 g | 6% |
| Protein | 1.49 g | 3% |
| Total Fat | 0.34 g | 0% |
| Saturated Fat | 0.09 g | 0% |
| Monounsaturated Fat | 0.01 g | - |
| Polyunsaturated Fat | 0.14 g | - |
| Trans Fat | 0 g | 0% |
| Cholesterol | 0 mg | 0% |
| Vitamins | ||
| Vitamin A | 299.2 mcg | 33% |
| Vitamin C | 64.96 mg | 72% |
| Vitamin D | 0 mcg | 0% |
| Minerals | ||
| Sodium | 28.32 mg | 1% |
| Potassium | 472.59 mg | 10% |
| Calcium | 15.93 mg | 1% |
| Magnesium | 21.24 mg | 5% |
| Iron | 0.37 mg | 2% |
| Zinc | 0.32 mg | 3% |
% DV refers to how much a single serving of an individually packaged food or supplement contributes nutritionally to your daily diet, based on a 2,000-calorie-a-day diet. Generally, having 5% DV or less of a nutrient per serving is considered low, and 20% DV or more of a nutrient per serving is considered high.
Fat Composition
The suggested total fat consumption should be limited to 30% of total energy intake or less. The type of fat consumed should primarily be unsaturated fatty acids, with no more than 10% of total energy intake coming from saturated fatty acids (about 200 calories on a 2000-calorie diet) and no more than 1% of total energy intake coming from trans-fatty acids.
Vitamin Coverage
Vitamin A
33%
Vitamin C
72%
Vitamin D
0%
Vitamin E
0.6%
Vitamin K
4%
Vitamin B1
6%
Vitamin B2
3%
Vitamin B3
8%
Vitamin B5
4%
Vitamin B6
7%
Vitamin B7
-
Vitamin B9
9%
Vitamin B12
0%
There are 13 essential vitamins required for the body to work properly, which are categorised into two categories: fat-soluble and water-soluble vitamins. Vitamins have a Recommended Dietary Allowance (RDA), provided by the Dietary Reference Intakes (DRIs), which vary by age and sex. The %DV indicates how much one serving contributes to the average recommended daily intake.
Mineral Coverage
Calcium
1%
Iron
2%
Magnesium
5%
Phosphorus
2%
Potassium
10%
Sodium
1%
Zinc
3%
Copper
8%
Manganese
3%
Selenium
1%
Minerals are micronutrients, of which 13 of them are essential to the human body. The Recommended Dietary Allowance includes Calcium (1,300 mg/d), Phosphorus (1,250 mg/d), Potassium (4,700 mg/d), Sodium (2,300 mg/d), Chloride (1,500 mg/d), Magnesium (420 mg/d), Iron (18 mg/d), Zinc (11 mg/d), Copper (0.9 mg/d), Selenium (55 mcg/d), Molybdenum (45 mcg/d), Manganese (2.3 mg/d) and Iodine (150 mcg/d).
Protein Quality
Leucine
2%
Isoleucine
3%
Valine
3%
Lysine
2%
Tryptophan
1%
Threonine
2%
Phenylalanine
4%
Methionine
3%
Histidine
3%
Guidelines recommend a serving of protein with each meal and 1.2-1.6 g of protein per kg of body weight per day.
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
About
How Long to Burn Off 60 Calories?
*Based on this person: 25-year-old female, 5'7", 144 lbs
Swimming
9 min
Jogging
8 min
Cycling
8 min
Walking
15 min
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
📚 Health Research & Evidence About This Food
Cantaloupe melon is a rich source of vitamins A and C, along with beneficial antioxidants, contributing to immune support and eye health, according to Medical News Today. This low-calorie fruit also provides excellent hydration due to its high water and electrolyte content, and its fiber aids digestion. However, its netted rind requires proper washing to mitigate potential bacterial contamination, as noted by PubMed.
1. Cantaloupe: Health Benefits and Nutrition
Source: Medical News Today, 2019
Summary: Cantaloupe melon provides a rich source of vitamins, minerals, and antioxidants, supporting eye health, heart health, digestion, and hydration, while also requiring careful consideration for individuals with specific health conditions or when preparing to prevent contamination.
2. Galia Melon: Health Benefits, Nutrients per Serving, Preparation Information, and More
Source: WebMD
Summary: Cantaloupe melon, as a parent fruit to the Galia melon hybrid, contributes to the Galia melon's rich profile of vitamins, minerals, and antioxidants, which support heart health, digestive function, immunity, and eye health.
Read More: https://www.webmd.com/diet/health-benefits-galia-melon
3. Honeydew Vs. Cantaloupe: What’S the Difference?
Source: Healthline, 2019
Summary: Cantaloupe melon, while sharing many similarities with honeydew melon as members of the Cucumis melo species, distinguishes itself with higher levels of vitamin C and provitamin A, though its netted rind presents a greater risk for bacterial contamination.
Read More: https://www.healthline.com/nutrition/honeydew-vs-cantaloupe
4. Reducing Salmonella on Cantaloupes and Honeydew Melons Using Wash Practices Applicable to Postharvest Handling, Foodservice, and Consumer Preparation.
Source: PubMed
Summary: Cantaloupe melon's complex rind was a subject of study to evaluate the effectiveness of washing conditions, including soak or brush scrub, in reducing Salmonella contamination on its surface.
Read More: https://pubmed.ncbi.nlm.nih.gov/15718029/
5. Health Benefits and Nutrition of Cantaloupe
Source: Cleveland Clinic
Summary: Cantaloupe melon is a nutrient-dense fruit packed with antioxidants, vitamins, and fiber that collectively boost the immune system, reduce inflammation, offer anti-cancer properties, and significantly support eye health and vision.
Read More: https://health.clevelandclinic.org/cantaloupe-health-benefits
6. What Cantaloupes Can Do for Your Health
Source: WebMD
Summary: Cantaloupe melon, a nutrient-dense fruit, offers extensive health benefits including superior hydration, vision support, asthma prevention, heart health, cancer risk reduction, digestive aid, blood sugar management, and healthy skin and hair, while requiring careful handling to mitigate contamination risks.
Read More: https://www.webmd.com/food-recipes/cantaloupe-health-benefits
