Health Benefits and Nutrition of Cantaloupe

Cantaloupe’s pastel hue and sweet and juicy flavor make it perfect for adding to fruit salads or just eating plain. Cantaloupes offer lots of nutrients: fiber and vitamins that benefit your heart health, help prevent cancer, reduce inflammation, improve immunity and boost eye health.

Registered dietitian Julia Zumpano, RD, LD, discusses cantaloupe’s nutrition and health benefits.

Cantaloupe nutrition

One cup of cubed cantaloupe (160 grams) provides:

• 54 calories
• 1.34 grams of protein
• 0.3 grams of fat
• 13.1 grams of carbohydrates
• 1.44 grams of fiber
• 12.6 grams of total sugars
• 59 milligrams of vitamin C (65% daily value or DV)
• 270 micrograms of vitamin A (30% DV)
• 427 milligrams of potassium (10% DV)
• 14.4 milligrams of calcium (1.4 % DV)
• 19.2 milligrams of phosphorus (1.5% DV)

Cantaloupe also contains a wealth of disease-fighting phytonutrients (plant nutrients) called antioxidants, including:

• Beta-carotene
• Cryptoxanthin
• Cucurbitacin
• Lutein
• Zeaxanthin

Cantaloupe benefits

“Cantaloupe is packed with a unique mix of antioxidants that can help lower disease risk,” says Zumpano.

The top health benefits of cantaloupe include:

1. Helps prevent cancer

“Cantaloupe contains several nutrients that have anti-cancer properties. One of those is beta-carotene, which we usually associate with carrots. Cantaloupe has at least as much beta-carotene as carrots,” says Zumpano.

Beta-carotene, lutein, vitamin A, vitamin C and other antioxidants in cantaloupe protect your cells from free radical damage. Too many free radicals can harm DNA, leading to the formation of cancerous cells. Antioxidants are important for neutralizing free radicals in your body.

Antioxidants also help reduce inflammation in your body. Chronic (long-term) inflammation is linked with a higher risk of cancer.

“In addition to antioxidants and vitamins, cantaloupe provides fiber — about 1.4 grams per cup. Getting enough fiber helps prevent digestive tract cancers,” Zumpano continues.

2. Reduces inflammation

Inflammation contributes to many illnesses. Foods that lower inflammation can help reduce your disease risk. Research shows that an antioxidant in cantaloupe called cucurbitacin helps lower overall inflammation. It also specifically helps reduce the risk of atherosclerosis, a risk factor for heart disease that develops in part due to inflammation in your blood vessels.

Vitamin C, which cantaloupe has loads of, is also known for its ability to fight inflammation.

“Vitamin C prevents the release of chemicals called cytokines that amp up your inflammation,” shares Zumpano.

3. Boosts your immune system

Antioxidants also help strengthen your immune system, helping you fight illnesses and feel your best. Beta-carotene is an antioxidant that contributes to the rosy-orange color of cantaloupe fruit. Your body converts it to vitamin A, an essential nutrient for immune system health.

Cantaloupe’s vitamin C can help you get back on track if you catch a cold. Research shows that getting enough vitamin C when you’re sick with the common cold can reduce the length of your illness.

4. Promotes eye health

“The nutrients in cantaloupe are an important key for unlocking healthy eyes and vision,” says Zumpano.

Your eyes will thank you for eating cantaloupe, which contains these eye-supporting nutrients:

• Beta-carotene
• Lutein
• Vitamin A
• Vitamin C
• Zeaxanthin

Research suggests that increased intake of lutein and zeaxanthin reduces your risk of cataracts and age-related macular degeneration (AMD). These two diseases cause your vision to become foggy or blurry. A different study concludes that getting enough beta-carotene, lutein and zeaxanthin may help prevent AMD, cataracts and diabetes-related retinopathy.

Your body uses vitamin A to help your eyes stay moist, and getting enough vitamin A prevents some types of blindness. Vitamin C prevents oxidative stress caused by free radicals and may protect your eyes from inflammation that can lead to eye diseases and vision loss.

Risks of eating cantaloupe

Even though you only eat the inner fruit of cantaloupes, it’s still a good idea to wash and rinse it. This way, you flush away possible contamination on the outside of the fruit.

And to be safe, avoid the premade fruit party platters.

“Pre-sliced containers of fruit or pre-cut melon halves are common sources of food poisoning,” warns Zumpano. “It’s safer to buy a whole cantaloupe, rinse it well and cut it up yourself at home.”

Is it OK to eat a lot of cantaloupe?

“If you love cantaloupe, it’s fine to eat it often,” reassures Zumpano. “However, if you eat a large quantity all at once, you may have some digestive regrets.”

Eating too much cantaloupe, as with any fruit, may give you a stomachache, cramps or diarrhea. And going overboard with cantaloupe also raises the risk of getting too much potassium, which can stress your kidneys.

“Eating around a cup-sized serving per day should be OK unless you need to watch your potassium intake,” she advises.

Who shouldn’t eat cantaloupe?

Avoid cantaloupe if you have an allergy to it. Otherwise, cantaloupe is safe for most people to eat.

“If you’re limiting your fiber intake due to a digestive disease or other condition, don’t eat too much cantaloupe or any other fruit,” adds Zumpano.

Is cantaloupe good for diabetics?

“Cantaloupe is fine for most people living with diabetes. The fiber and water content helps reduce the chance of blood sugar spikes,” says Zumpano. “Just be aware of your serving size. Consider pairing your cantaloupe with other foods that contain protein to help blunt the blood sugar effects of the fruit.”

How to pick a ripe cantaloupe

You’re at the store, surrounded by a cantaloupe hill. How do you pick a good one?

If the skin smells sweet, you’ve probably got a winner.

“If you can’t find a sweet-smelling cantaloupe, cross it off your list until your next grocery trip. They don’t continue to ripen once picked,” notes Zumpano. “But they’re worth the wait because they provide so many fantastic nutrients.”

You can enjoy cantaloupe on its own, blended in smoothies, tossed in salads or chopped into tiny cubes to add to your salsa. Try this cantaloupe and tomato salad for a bright, healthy treat rich in antioxidants.