Read about the nutrition facts, health benefits, nutritional value and calories found in Cantaloupe

Cantaloupe Nutrition

If you are health conscious and are trying to lose weight then the cantaloupe melon must be a priority on your menu! Known by various names like mushmelon, muskmelon, rockmelon or simply melon, the cantaloupe is the most popular variety of melons from cucumber family. Other members from this group include squash, pumpkin and gourd. Ranging in colour from orange-yellow to salmon, cantaloupes are a round, seeded fruit with a soft and juicy flesh that tastes and smells very sugary yet tangy. The refreshingly rich flavour and aroma, coupled with minimum calories, makes this fruit a famous one. Sometimes, it is referred to as netted melon, reason being it has a ribbed rind with a distinctive netted skin. Besides being consumed as a raw fruit, cantaloupes are also used as appetizers and as ingredients for preparing exotic desserts and salads. As you leaf through the following sections, you can discover the health benefits of cantaloupes.



What the West refers to as a cantaloupe, the rest of the world calls a muskmelon. Used interchangeably, cantaloupes have their origin dating back to as early as 2000BC along Egypt’s Nile Valley. While some historians believe that they this fruit was founded in Egypt and Greece, others claim that its cultivation was first done in Persia, Armenia and India. During the ancient times, the Romans got their supply of cantaloupes from Armenia. But it was only in the 14th century that these melons gained popularity in Italy and slowly, southern parts of Spain in the 15th century. Arabs living in Andalusia took the seeds of cantaloupe along with them to increase trade relations. In 1494, Christopher Columbus introduced cantaloupes to the New World, particularly North America, on his second voyage. The seeds were later planted in the Papal gardens in Cantalupo city near Tivoli in Italy around the 16th century. It was here that the fruit got its name, derived from the commune ‘Cantalupo’. Thereafter, in the 17th century, France saw the spread of cantaloupes. W. Atlee Burpee Company introduced the netted gem variety of these melons in the US, which grew steadily in Colorado by 1895. Post the Civil War, the fruit gained tremendous recognition. This is when their commercialization began. During the 1900s, British writer, Michael Arlen, on his trip to Armenia, confirmed the fact that cantaloupes made their entry into California through the Armenians itself. The San Joaquin Valley and Imperial Valley in California are the most popular regions for its cultivation.


Health Benefits of Kharbooza (Cantaloupe)


  • Being an excellent source of vitamin A and beta-carotene, cantaloupes are great on the body and eyesight. As such, regular consumption has proven to lower the risk of a cataract surgery.

  • The melons are loaded with vitamin C, which help in fighting free radicals, as the latter are responsible for damaging cells, causing diseases and signs of ageing.

  • Recent studies reveal that cantaloupes are extremely beneficial for smokers. Cigarette smoke contains carcinogens which deficit the amount of vitamin A in the body. By including cantaloupes in your diet, the deficiency can be reversed and it also lowers the risk of developing lung diseases like emphysema.

  • Enriched with a compound called adenosine, which has blood-thinning properties, cantaloupes prevent clotting of blood in the cardiovascular system. Additionally, the folate content in the melons prevents heart attacks.

  • For anxious and stressed individuals, cantaloupes are excellent as they are rich in potassium. The juicy fruits are responsible in bringing the heart rate back to normal and promoting oxygen supply to the brain.

  • Cantaloupes are a good source of folate, which is necessary for the production and maintenance of the growth of new cells. Furthermore, it is significant during periods of rapid cell division and growth such as infancy and pregnancy.

  • Not just delicious and succulent, cantaloupes are rich in beta-carotene that benefits the body by lowering any risks of cancers of the larynx, esophagus and lungs.

  • Low in saturated fat and cholesterol, cantaloupe melons contain antioxidants which combat oxidative stress and prevent the oxidation of the low density lipoprotein.


Nutritional Value & Calories In Cantaloupe 

Amount: 1 cup

Total Weight: 177 g


Basic Components

1.5 g
160 g
1.2 g
18 mg
Total Calories
Calories From Carbohydrate
Calories From Fat
Calories From Protein
Total Carbohydrates
14 g
Dietary Fiber
1.6 g
14 g

Fats & Fatty Acids

Total Fat
336 mg
Saturated Fat
90 mg
Monounsaturated Fat
5.3 mg
Polyunsaturated Fat
143 mg
Omega-3 Fatty Acids
81 mg
Omega-6 Fatty Acids
62 mg
Vitamin A
5986 IU
Vitamin C
65 mg
Vitamin E
89 mcg
Vitamin K
4.4 mcg
73 mcg
34 mcg
1.3 mg
Vitamin B6
127 mcg
37 mcg
Pantothenic Acid
186 mcg
13.5 mg
0.2 mg
16 mg
372 mcg
21 mg
27 mg
473 mg
28 mg
319 mcg
73 mcg
73 mcg
0.71 mcg
1.8 mcg

How many calories in cantaloupes (per 100 gm)

Cantaloupes have about 34 calories per 100 gm of weight.


How to Buy Cantaloupes


  • As a general rule, always look for cantaloupes that are evenly shaped and do not contain any bruises, cracks or soft spots.

  • To enjoy these juicy fruits to the maximum, select ones those are heavy.

  • If you see the stem still attached to a cantaloupe, it has been picked too early. On the contrary, ripe cantaloupes have a mildly sweet fragrance. Overripe melons give out an unpleasant odour.

  • Research indicates that fruits which fully ripe, but just before the point of spoilage, have increased levels of antioxidants.


Cantaloupe Storage Tips


  • Cantaloupes continue to ripen even after they have been plucked. Thus, if you buy the ripe varieties, it is advisable to consume them as soon as possible.

  • Firm cantaloupes can be stored at room temperature so that they develop a softer and juicier flesh. After the fruit has become ripe, refrigerate for later consumption.

  • Cut out cantaloupe melons should be wrapped in a plastic sheet so that the ethylene gas that it emits does not affect the taste and texture of other fruits and vegetables stored in the refrigerator. They may also be kept at room temperature for a short period of time, about 2-4 hours, after which, they are not considered safe for consumption.

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