Everything you need to know about cantaloupe
This type of fruit also contains a variety of vitamins, minerals, and antioxidants.
7 Nutritious Benefits of Eating Cantaloupe
The humble cantaloupe may not get as much respect as other fruits, but it should.
This tasty, although odd-looking, melon is packed with nutrients. If you don’t think about nabbing a cantaloupe each time you hit your grocery store’s produce section, read on to learn why you may want to think again.
Adding fruit of any kind to your diet is beneficial. Cantaloupe, a variety of musk melon, is a particularly good choice.
When it comes to beta-carotene, cantaloupe knocks other yellow-orange fruits out of the park.
According to the United States Department of Agriculture (USDA) , cantaloupe has more beta- carotene than:
- apricots
- grapefruit
- oranges
- peaches
- tangerines
- nectarines
- mangoes
An early study determined that orange-flesh melons like cantaloupe have the same amount of beta-carotene as carrots.
Beta-carotene is a type of carotenoid. Carotenoids are pigments that give fruits and vegetables their bright colors. Once eaten, beta-carotene is either converted into vitamin A or acts as a powerful antioxidant to help fight free radicals that attack cells in your body.
Vitamin A is important to:
- eye health
- healthy red blood cells
- a healthy immune system
According to the USDA , 1 cup of balled cantaloupe contains over 100 percent of the recommended daily value (DV) of vitamin C. According to the Mayo Clinic, vitamin C is involved in the production of:
- blood vessels
- cartilage
- muscle
- collagen in bones
More research is needed on vitamin C to prove its effectiveness against diseases like:
However, eating vitamin C-rich foods may help reduce how long your symptoms last the next time you have the common cold.
A Cochrane Library review found vitamin C reduced the length of the common cold in adults by 8 percent. In children, the time span of having a cold was reduced by 14 percent.
Folate is also known as vitamin B-9. Folate is the term used when it’s naturally present in foods. Folic acid is the term used for supplements and fortified foods.
Folate is well-known for preventing neural-tube birth defects like spinal bifida.
It may also help:
- reduce the risk of some cancers
- address memory loss due to aging, although more research is needed
When it comes to cancer, folate may be a double-edged sword.
According to a closer look at studies on the vitamin published in the American Journal of Clinical Nutrition, folate may offer protection in early cancers and in people with a folate deficiency. However, vitamin B-9 in high doses, such as excessive supplementation, may stimulate or worsen later-stage cancers.
According to the Mayo Clinic, pregnant women and women of childbearing age need to consume 400-600 micrograms of folate daily.
Males over age 13 should consume 400 micrograms. Two cups of balled cantaloupe have 74 micrograms of folate, or around 19 percent of the daily value.
Like most fruits, cantaloupe has high water content, at almost 90 percent. Eating cantaloupe helps you stay hydrated throughout the day, which is important for heart health.
When you’re hydrated, your heart doesn’t have to work as hard to pump blood. Good hydration also supports:
- digestion
- healthy kidneys
- a healthy blood pressure
Mild dehydration may cause:
- dizziness
- headache
- less urination
- dry skin
- dry mouth
- constipation
Severe cases may be serious and lead to:
- rapid heart rate
- confusion
- low blood pressure
- shriveled skin
- unconsciousness
Dehydration is also a risk factor for developing kidney stones.
Plain water is your best bet for staying hydrated. Eating water-rich fruits like cantaloupe can also help.
The health benefits of fiber go beyond preventing constipation. A high-fiber diet may:
- reduce your risk of heart disease and diabetes
- help you lose weight by making you feel fuller longer
According to the Dietary Guidelines for Americans, 2015–2020 , the recommended intake of fiber is the following:
| Men under 50 | Men over 50 | Women under 50 | Women over 50 |
| 34 grams | 28 grams | 28 grams | 22 grams |
One wedge of a medium-sized cantaloupe provides 4 percent of your potassium daily value. Potassium is an essential electrolyte mineral.
According to the American Heart Association , potassium helps keep the right water balance between cells and body fluids.
Potassium is also vital to nerve health and proper muscle contraction. Eating a potassium-rich snack like cantaloupe after exercise helps replenish depleted electrolytes.
7. Other vitamins and minerals | Other vitamins and minerals
One cup of cantaloupe contains 1.5 grams of protein. It also has small amounts of many other vitamins and minerals, including:
- vitamin K
- niacin
- choline
- calcium
- magnesium
- phosphorous
- zinc
- copper
- manganese
- selenium
These healthy benefits make cantaloupe a well-rounded, nutritious fruit choice.
Cantaloupes are available year-round, but this melon shines during the summer when it’s at its freshest and sweetest.
When choosing a ripe cantaloupe, look for one that’s symmetrical and feels slightly heavy. The color should be a creamy, light yellow-orange with little to no green. Ripe cantaloupe should smell sweet and a little musky.
For the freshest taste, use cantaloupe within 3 days of purchase.
Cantaloupes are delicious on their own or in fruit salad, but there are other surprising ways to use them. Here are a few examples:
- Cantaloupe smoothie. This nutritious drink is made from cantaloupe, Greek yogurt, and natural sweetener. It makes a great breakfast or snack. View the recipe.
- Cantaloupe salad. Combining cantaloupe with basil, mozzarella, onions, red wine vinegar, and olives gives it a savory kick. View the recipe.
- Cantaloupe sorbet. You only need four ingredients to make this frosty treat: cantaloupe, lemon, honey, and water. View the recipe.
- Roasted cantaloupe. Most people wouldn’t dream of roasting cantaloupe, but it brings out the melon’s natural sweetness. View the recipe.
When it comes to melons, you can’t do much better than cantaloupe. It’s nutritious, delicious, and versatile.
If you typically buy watermelon or honeydew melon and shy away from cantaloupe, you’re missing out. At 60 calories and no fat per 1-cup serving, adding cantaloupe to your diet arsenal is a smart way to get potent nutrients and sweetness into your healthy eating plan.
Last medically reviewed on September 11, 2019
How we reviewed this article:
Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.
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ndb.nal.usda.gov/ndb/foods/show/2274 - Fleshman MD, et al. (2011). Carotene and novel apocarotenoid concentrations in orange-fleshed cucumis melo melons: Determinations of b-carotene bioaccessibility and bioavailability. DOI:
10.1021/jf200416a - Folate: Fact sheet for consumers. (2019).
ods.od.nih.gov/factsheets/Folate-Consumer/ - Foods highest in beta-carotene. (n.d.).
nutritiondata.self.com/foods-009135000000000000000-1.html - Full report (all nutrients): 09181, melons, cantaloupe, raw. (n.d.).
ndb.nal.usda.gov/ndb/foods/show/2274?fgcd=&man=&lfacet=&count=&max=&sort=&qlookup=&offset=&format=Full&new=&measureby - Douglas RM, et al. (2013). Vitamin C for preventing and treating the common cold. DOI:
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Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.
Everything you need to know about cantaloupe
Cantaloupe melon makes a refreshing snack in the summer, and it contains nutrients that can benefit a person’s health.
Popular with children and adults, cantaloupe can make a refreshing, healthful, and easy summer dessert, while their high water content helps prevent dehydration.
This type of fruit also contains a variety of vitamins, minerals, and antioxidants.
Other names for cantaloupe include muskmelon, mush melon, rock melon, and Persian melon. They are a member of the Cucurbitaceae family, along with honeydew melons, watermelons, and cucumbers.
The water, antioxidants, vitamins, and minerals in cantaloupe can provide a variety of health benefits.
Antioxidants, for example, can help prevent cell damage that can lead to cancer and other health conditions.
During metabolism, the body produces unstable molecules called free radicals, which can collect in the body and damage cells. This damage is known as oxidative stress. Antioxidants help remove free radicals from the body and prevent oxidative stress.
Canteloupe contains a range of antioxidants, including :
It is worth noting that, while the nutrients in food are essential for maintaining a healthy body, scientific investigations into the effects of these nutrients often deal with supplements, rather than dietary sources, and the results may be somewhat different.
Find out which other foods are good sources of antioxidants.
Age-related macular degeneration
Lutein and zeaxanthin are two similar antioxidants and plant pigments that give fruits and vegetables a yellow-to-red hue.
The combination can help filter out harmful blue light rays. Doctors believe that it plays a protective role in eye health and may help prevent damage from age-related macular degeneration (AMD).
Also, authors of a study published in 2009 suggest that the combination of lutein and zeaxanthin, which is present in cantaloupe, may help protect the eyes from damage that leads to AMD.
Asthma
Studies in animals have suggested that consuming a large amount of the antioxidant beta carotene, a form of vitamin A, may help prevent asthma from developing later in a person’s life.
Beta carotene is in yellow and orange fruits, such as cantaloupe. A cup — or 177 grams (g) — of cantaloupe balls contains 3,580 micrograms (mcg) of beta carotene.
Experts recommend a daily beta carotene intake of 18,000 mc g each day for males ages 14 and older and 14,000 for females in the same age group.
Vitamin C is an essential vitamin and antioxidant that may protect against asthma. Some experts have suggested using vitamin C supplements to treat asthma.
A cup of cantaloupe balls provides 65 mg of vitamin C. Current guidelines recommend that adult females consume 65–75 mg of vitamin C a day and that adult males consume 75–90 mg.
Also, people with asthma who received choline — another antioxidant in cantaloupe — as a treatment experienced a reduction in levels of inflammation, according to a 2010 study.
Most studies focus on antioxidant supplements, however, which provide much stronger doses than dietary sources of nutrients.
Blood pressure
The fiber, potassium, vitamin C, and choline in cantaloupe all support heart health.
Consuming foods rich in potassium can help decrease blood pressure. The American Heart Association (AHA) recommend that an average adult consume 4,700 mg of potassium a day to keep the cardiovascular system healthy.
A cup of cantaloupe provides around 473 mg of potassium, or 10% of a person’s recommended daily intake.
Find out about other foods that may help lower blood pressure.
Cancer
Beta carotene, tocopherol, and other antioxidants in cantaloupe may help prevent cell damage caused by oxidative stress.
There is evidence that taking supplements containing these and other antioxidants may reduce the risk of lung, prostate, and other types of cancer.
Dietary fiber also appears to offer protection from colorectal cancer. A cup of cantaloupe contains 1.6 g of fiber.
How does the diet affect the risk of cancer? Find out here.
Digestion
Cantaloupe has a high water content and provides fiber. Fiber and water can help prevent constipation, promoting regularity and a healthy digestive tract.
Hydration
With its high water and electrolyte contents, cantaloupe is a good choice for boosting hydration during hot summer months or after a workout.
A 177-gram cup of cantaloupe balls contains 160 g of water.
Examples of electrolytes in cantaloupe include sodium, potassium, calcium, and magnesium.
Skin and hair
Vitamin A contributes to the growth and maintenance of all tissues in the body, including those in the skin and hair.
Vitamin C enables the body to produce collagen, which provides structure to cells, skin, and hair.
A 2019 review found that a range of minerals and vitamins may play a role in promoting hair growth and preventing hair loss.
Many are present in various amounts in cantaloupe, such as:
- vitamins A, C, and E
- B vitamins
- folate
- iron
- selenium
- zinc
Cantaloupe also contributes to overall hydration. Studies suggest that consuming additional water may help keep the skin supple, although more evidence is necessary to confirm this.
Which foods can boost hair growth? Find out here.
The table below shows some of the key nutrients in cantaloupe. It also shows how much of each nutrient a person needs each day, depending on their age and sex.
| Nutrient | Amount in 1 cup (177 g) | Adult daily requirement |
| Energy (calories) | 60.2 | 1,600–3,000 |
| Carbohydrate (g) | 14.4, of which 13.9 g are sugar | 130 |
| Fiber (g) | 1.6 | 22.4–33.6 |
| Calcium (mg) | 15.9 | 1,000–1,300 |
| Iron (mg) | 0.4 | 8–18 |
| Magnesium (mg) | 21.2 | 310–420 |
| Phosphorus (mg) | 26.6 | 700–1,250 |
| Potassium (mg) | 473 | 4,700 |
| Sodium (mg) | 28.3 | 2,300 |
| Selenium (mcg) | 0.7 | 55 |
| Fluoride (mcg) | 1.8 | No data |
| Vitamin C (mg) | 65 | 65–90 |
| Beta carotene (mcg) | 3,240 | No data |
| Vitamin A (mcg RAE) | 270 | 700–900 |
| Folate (mcg DFE) | 37.2 | 400 |
| Lutein + zeaxanthin (mcg) | 46 | No data |
| Tocopherol, gamma (mg) | 0.2 | No data |
| Vitamin K (mcg) | 4.4 | 75–120 |
Which nutrients does watermelon provide? Find out here.
When choosing a cantaloupe, look for one that is firm, heavy, and symmetrical, without soft spots or bruising.
The flesh of in-season cantaloupes will be bright, sweet, and juicy. Out of season, it may be hard and bland. Check with a local store to find out the best time to buy cantaloupes.
Here are some tips for preparing and serving cantaloupe:
- Dice or slice it, and eat it fresh.
- Make a tropical fruit salad with chunks of fresh cantaloupe, papaya, pineapple, and mango.
- Slice cantaloupe very thinly and add it to lemonade, iced tea, or water.
- Make a fresh salsa by combining papaya, mango, jalapeño, cantaloupe, red peppers, and chipotle peppers.
- Make a smoothie by combining cantaloupe with pineapple juice, frozen strawberries, and unsweetened Greek yogurt.
- Make fruit kebabs with cantaloupe, honeydew melon, and strawberries, and serve them with a yogurt dip.