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Cantaloupe is a large round fruit that grows on a ground vine. It has a stuffed rind and orange flesh. As a member of the musk melon family, the high water content of cantaloupe makes this treat juicy.
Cantaloupe is much richer in vitamins C and A than watermelon and honeydew. It also has more beta-carotene and potassium. It provides some fiber and falls into the low to moderate range on the glycemic index.
This article discusses the nutritional value and benefits of cantaloupe, along with important safety information.
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A salmonella outbreak linked to pre-cut cantaloupe has involved 158 hospitalizations and six deaths across 44 states, first posted in November 2023. The recalled cantaloupes are no longer available for sale, and the Centers for Disease Control and Prevention (CDC) has closed the investigation.
Benefits of Cantaloupe
Cantaloupe is rich in vitamins, minerals, and other nutrients that promote good overall health.
It Helps Keep You Hydrated
Cantaloupe melons are almost 91% water. Fruits like cantaloupe can support your hydration needs since most people get about 20% of the water they need from food.
Weight loss supports
The high water plus fiber content can satisfy hunger and help you feel full longer, so you may eat less. A 1 cup serving of cantaloupe has only about 60 calories. And cantaloupe is a healthy alternative to snacks and sides that are high in calories but low in nutritional value.
Incorporating more fruits, veggies, whole grains, lean meats, nuts and beans into your diet can help you maintain or lose weight. But moderation is key. A cup of cantaloupe gives you 28% of the daily value (DV) for sugar.
Promotes Eye Health
The striking orange color of cantaloupe flesh is a clue that it is rich in beta-carotene, an antioxidant that converts to vitamin A, which helps the eyes stay moist and may prevent dry eye.
Cantaloupe has vitamin C, which protects against damage from harmful unstable molecules called free radicals and helps repair and grow new tissue cells.
Two other antioxidants in cantaloupe, lutein and zeaxanthin, support overall eye health and may help slow the progression of age-related macular degeneration.
Supports Heart Health
A 1-cup serving of cantaloupe provides 10% of the DV for potassium. Potassium reduces the effects of sodium and can help manage high blood pressure (hypertension), which is a risk factor for heart disease. Cantaloupe is also very low in sodium, with only a trace of saturated fat, and no cholesterol.
It strengthens the Immune System
Vitamin C is essential for various functions of the immune system, which contributes to its strength. Vitamin C helps prevent and treat respiratory and systemic infections. One cup of cantaloupe contains 65 milligrams (mg) of vitamin C.
Helps Keep Skin Healthy
The antioxidant properties of vitamin C help produce collagen, promote wound healing, and offer protection against ultraviolet (UV) damage caused by free radicals.
Aids to Digestion
Cantaloupe is easy to digest. The high water content helps keep food moving through your digestive system. In addition, it helps to break down food so that your body can absorb nutrients.
Cantaloupe also contains some fiber, which helps keep the digestive tract clean, improve bowel health, and reduce the risk of colon cancer.
Nutrition Facts: A Single Cantaloupe Serving
Here are just some of the nutrients you’ll find in 1 cup, or 177 grams (g), of cantaloupe melon balls:
- calories: 60.2
- Protein: 1.49 g
- Carbohydrates: 14.4 g
- Total fats: 0.3 g
- Sugar: 13.9 g
- Fiber: 1.59 g
- Sodium: 28.3 mg
- Iron: 0.37 mg
- Calcium: 15.9 mg
- Potassium: 473 mg
- Phosphorus: 26.6 mg
- Vitamin C: 65 mg
- Vitamin A: 299 micrograms (mcg)
Salmonella Cantaloupe Outbreaks
Melons grow on the ground, and their surfaces can be contaminated with bacteria such as those in the genus Salmonella. In the United States, salmonella infections cause approximately 1.35 million illnesses, 26,500 hospitalizations, and 420 deaths each year.
Cantaloupes have more outbreaks than other melons, probably because of their rough surface, which makes them more difficult to clean. Cantaloupes can become contaminated during several production points due to improper storage practices. In addition, they are subject to cross-contamination during food cutting and preparation when the equipment is not properly cleaned.
Symptoms of Salmonella infection (stomach cramps, diarrhea, and fever) usually begin sometimes up to six days after eating the contaminated food and can last up to a week. In some cases, salmonella infection leads to more severe disease and death.
Shouldn’t anyone eat cantaloupe?
Anyone at high risk of salmonella infection may want to avoid cantaloupe, especially when it is pre-infected. The most vulnerable include:
- Children under 5 years of age
- Infants younger than one year who are not breastfed
- People aged 65 and over
- Those with a weakened immune system
- People who take certain medications, such as stomach acid reducers
With portion control in mind, most people with well-controlled diabetes can enjoy fruits like cantaloupe.
Eating a whole cantaloupe at once may make you feel bloated. The high quantities of water and fiber may cause stomach upset or diarrhea. And you would be greatly increasing sugar, carbs and calories.
Different Ways to Enjoy Cantaloupe
Fresh, ripe cantaloupe is easy to enjoy as is. Cut into wedges, cubes, or melon balls for a snack or dessert. But you can use this versatile melon in different ways, for example:
- Pair it with sandwiches and burgers instead of fries or chips.
- Add it to a fruit salad.
- Put it in a green salad.
- Add it to a fruit smoothie.
- Use it to make sorbet.
- Cut it ultra thin to garnish drinks.
- Thread cantaloupe cubes onto a skewer with other mixed fruit.
- Add it for contrast in a spicy salsa.
Selection, Storage, and Preparation
A ripe cantaloupe has a fruity aroma, and there should be a small hollow at the end of the melon. The filling course on the rind should be light green, gray, buff, or yellow.
An underripe cantaloupe usually has no smell. Overripe cantaloupe shows signs of softening, large bruised areas, and watery areas under the stem. Whole cantaloupe should be stored at room temperature. Once it is cut, store it in the refrigerator.
Summary
Cantaloupe is rich in nutrients that support overall health. Most people, even those with diabetes, can enjoy cantaloupe. A balanced diet should include a variety of fruits and veggies, whole grains, lean meats, nuts and beans.
Cantaloupe is prone to bacterial contamination, especially from Salmonella. Its textured skin can trap bacteria. Proper storage and handling can help reduce the chance of infection. Avoid cantaloupe if you are at risk of serious illness due to infection.
