Cantaloupe Nutrition Facts
Is cantaloupe a healthy fruit? While other types of fruits like berries may have higher levels of antioxidants, cantaloupe is commonly eaten in higher volumes. This can make up for the fruit’s lower antioxidant levels. This means that cantaloupe can in fact significantly increase beneficial levels of phytonutrients to the average person’s diet.
What is the nutritional value of cantaloupe? Cantaloupe nutrition is a great source of vitamin C and vitamin A in the form of carotenoids. In fact, cantaloupe is one of the highest fruit sources of vitamin A. Nutrition in cantaloupe also includes potassium, vitamin K, magnesium, fiber, and B vitamins, including thiamine, niacin and folate.
How many carbs in cantaloupe? How many calories are in a cup of cantaloupe? One cup (about 160 grams) of cubed cantaloupe nutrition :
- 54.4 calories
- 14.1 grams carbohydrates
- 1.3 grams protein
- 0.3 gram fat
- 1.4 grams fiber
- 5,412 international units vitamin A (108 percent DV)
- 58.7 milligrams vitamin C (98 percent DV)
- 427 milligrams potassium (12 percent DV)
- 33.6 micrograms folate (8 percent DV)
- 1.2 milligrams niacin (6 percent DV)
- 0.1 milligram vitamin B6 (6 percent DV)
- 4 micrograms vitamin K (5 percent DV)
- 19.2 milligrams magnesium (5 percent DV)
In addition, cantaloupe nutrition contains some pantothenic acid, choline, betaine, calcium, iron, phosphorus, zinc, copper, manganese and selenium
Health Benefits of Cantaloupe
- Wonderfully delicious with rich flavor, muskmelons are very low in calories (100 g fruit has just 34 calories) and fats. Nonetheless, the fruit is rich in numerous health promoting polyphenolic plant derived compounds, vitamins, and minerals that are absolute for optimum health.
- The fruit is an excellent source of Vitamin-A, (100 g provides 3382 IU or about 112% of recommended daily levels) one of the highest among cucurbita fruits. Vitamin-A is a powerful antioxidant and is essential for healthy vision. It also required for maintaining healthy mucosa and skin. Consumption of natural fruits rich in vitamin-A has been known to help protect from lung and oral cavity cancers.
- It is also rich in antioxidant flavonoids such as beta-carotene, lutein, zeaxanthin, and cryptoxanthin. These antioxidants have the ability to help protect cells and other structures in the body from oxygen-free radicals and hence; offer protection against colon, prostate, breast, endometrial, lung, and pancreatic cancers.
- Total antioxidant strength regarding oxygen radical absorbance capacity (ORAC) of cantaloupe melons is 315 µmol TE/100 g. The value for honeydew melon is 241 µmol TE/100 g.
- Zeaxanthin, an important dietary carotenoid, selectively absorbed into the retinal macula lutea in the eye where it is thought to provide antioxidant and protective UV light-filtering functions. It, thus, offers protection of eyes from “Age-related macular degeneration” (ARMD) disease in the elderly.
- It is an ideal source of electrolyte, potassium. 100 g fruit provides 267 mg of this electrolyte. Potassium is an important component of cell and body fluids and helps control heart rate and blood pressure. It thus offers protection against stroke and coronary heart diseases.
- The fruit also contains moderate levels of B-complex vitamins, such as niacin, pantothenic acid, and vitamin C, and minerals like manganese. Consumption of foods rich in vitamin-C helps the human body develop resistance against infectious agents and scavenge harmful oxygen-free radicals. The human body uses manganese as a co-factor for the antioxidant enzyme, superoxide dismutase. Commercially, muskmelons are being used to extract an enzyme superoxide dismutase (SOD), which plays a vital role as a first-line antioxidant defenses in the human body.