Cantaloupe

Cantaloupe (Cucumis melo) aka: Rockmelon, is a round fruit with a thick beige outer skin, orange-yellow flesh, and small white seeds/pulp at the center.

Health Benefits of Cantaloupe:
  • Increased Protection from Bacterial and Viral Infections
  • Increased Immune Function
  • Reduced Cancer Risk
  • Protection Against Heart Disease
  • Slowing Aging
  • DNA Repair and Protection
  • Alleviation of Cardiovascular Disease
  • Alleviation of Hypertension (High Blood Pressure)
  • Alzheimer's Protection
  • Osteoporosis Protection
  • Stroke Prevention
  • Cantaloupes provide polyphenol antioxidants which are linked to promoting cardiovascular health and boosting the immune system.
    *Some of these health benefits are due to the nutrients highly concentrated in Cantaloupe, and may not necessarily be related to Cantaloupe.
Advertisement (Bad ad? How to mute ads)


Natural vitamins, minerals, and nutrients found in Cantaloupe: Vitamin A | Vitamin B9 (Folate, Folic Acid) | Vitamin C | Potassium |

Click here to compare these nutrition facts with other fruits.
Nutrition Facts
Melons cantaloupe raw         
Serving Size 100g
Calories 34
% Daily Value*
Total Fat 0.19g0%
    Saturated Fat 0.051g0%
Cholesterol 0mg~%
Sodium 16mg1%
Total Carbohydrate 8.2g3%
    Dietary Fiber 0.9g4%
    Sugar 7.9g~
Protein 0.8g~
Vitamin A68%Vitamin C61%
Calcium1%Iron1%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Vitamins  %DV
Vitamin A 3382IU68%
    Retinol equivalents 169μg~
    Retinol 0μg~
    Alpha-carotene 16μg~
    Beta-carotene 2020μg~
    Beta-cryptoxanthin 1μg~
Vitamin C 36.7mg61%
Vitamin D 0IU (0μg)~%
    D2 Ergocalciferol ~IU (~μg)
    D3 Cholecalciferol ~IU (~μg)
Vitamin E 0.05mg0%
Vitamin K 2.5μg3%
    K1 - Dihydrophylloquinone 0μg~
    K2 - Menaquinone-4 ~μg~
Vitamin B12 0μg~%
Thiamin 0.041mg3%
Riboflavin 0.019mg1%
Niacin 0.734mg4%
Pantothenic acid 0.105mg1%
Vitamin B6 0.072mg4%
Folate 21μg5%
    Folic Acid 0μg~
    Food Folate 21μg~
    Dietary Folate Equivalents 21μg~
Choline 7.6mg~
Lycopene 0μg~
Lutein+Zeaxanthin 26μg~
Minerals  %DV
Calcium 9mg1%
Iron 0.21mg1%
Magnesium 12mg3%
Phosphorus 15mg2%
Sodium 16mg1%
Potassium 267mg8%
Zinc 0.18mg1%
Copper 0.041mg2%
Manganese 0.041mg2%
Selenium 0.4μg1%
Water 90.15g~
Ash 0.65g~
Fatty Acids
Omega 3 to Omega 6 Ratio1.31
Omega 6 to Omega 3 Ratio0.76
Total Omega 3s46mg
18D3 Linolenic46mg
18D3CN3 Alpha Linolenic(ALA)~mg
18D4 Stearidonic (SDA)0mg
20D3N3 Eicosatrienoic~mg
20D5 Eicosapentaenoic(EPA)0mg
22D5 Docosapentaenoic(DPA)0mg
22D6 Docosahexaenoic(DHA)0mg
Total Omega 6s35mg
18D235mg
18D2CN6 Linoleic(LA)~mg
18D2CLA Conjugated Linoleic(CLA)~mg
18D3CN6 Gamma-linolenic (GLA)~mg
20D2CN6 Eicosadienoic~mg
20D3N6 Di-homo-gamma-linolenic (DGLA)~mg
20D4N6 Arachidonic (AA)~mg
22D4 Adrenic (AA)~mg
Essential Amino Acids  %RDI
Tryptophan 2mg1%
Threonine 17mg2%
Isoleucine 21mg2%
Leucine 29mg1%
Lysine 30mg1%
Methionine 12mg2%
Cystine 2mg1%
Phenylalanine 23mg3%
Tyrosine 14mg2%
Valine 33mg2%
Stats
Percent of Daily CalorieTarget
(2000 calories)
1.7%
Percent Water Composition 90.2%
Protein to Carb Ratio (g/g) 0.1

How to choose Cantaloupe: Look for cantaloupes that are firm with no discolorations. By the time a cantaloupe starts to get soft, you know it is very ripe and needs to be eaten.

Climate and origin: It is unclear where cantaloupes originated but it thought to be in either India, Africa, or Ancient Persia. Wherever they came from, cantaloupes are now grown all over the world and do well in temperate to tropical climates.

Taste: Cantaloupe has a sweet fragrant taste with a mushy texture. Cantaloupe tends to be sweeter at the core and more "water-y" as you get closer to the rind.

Miscellaneous information: Cantaloupe gets its name from the Italian Papal village of Cantaloupe where it was first grown around 1700 A.D.

Similar tasting produce: Honeydew, Papaya



Advertisement (Bad ad? How to mute ads)


Disqus Comments
  1. Office Of Dietary Supplements Fact Sheet: Folate
  2. Doshi SN, McDowell IF, Moat SJ, Payne N, Durrant HJ, Lewis MJ, Goodfellos J. Folic acid improves endothelial function in coronary artery disease via mechanisms largely independent of homocysteine. Circulation. 2002;105:22-6.
  3. Doshi SN, McDowell IFW, Moat SJ, Lang D, Newcombe RG, Kredean MB, Lewis MJ, Goodfellow J. Folate improves endothelial function in coronary artery disease. Arterioscler Thromb Vasc Biol 2001;21:1196-1202.
  4. Wald DS, Bishop L, Wald NJ, Law M, Hennessy E, Weir D, McPartlin J, Scott J. Randomized trial of folic acid supplementation and serum homocysteine levels. Arch Intern Med 2001;161:695-700.
  5. Jennings E. Folic acid as a cancer preventing agent. Med Hypothesis 1995;45:297-303.
  6. Freudenheim JL, Grahm S, Marshall JR, Haughey BP, Cholewinski S, Wilkinson G. Folate intake and carcinogenesis of the colon and rectum. Int J Epidemiol 1991;20:368-74.
  7. Giovannucci E, Stampfer MJ, Colditz GA, Hunter DJ, Fuchs C, Rosner BA, Speizer FE, Willett WC. Multivitamin use, folate, and colon cancer in women in the Nurses' Health Study. Ann Intern Med 1998;129:517-24.
  8. A Paoloni-Giacobino, R Grimble, C Pichard. Genetics and nutrition. Clinical Nutrition Volume 22, Issue 5, Pages 429-435 (October 2003)
  9. Corradaa MM, Kawasab CH, Hallfrischc J, Mullerd D, Brookmeyere R. Reduced risk of Alzheimer?s disease with high folate intake: The Baltimore Longitudinal Study of Aging. Alzheimer's and Dementia Volume 1, Issue 1, Pages 11-18 (July 2005).
  10. Wang HX, Wahlin Å, Basun H, Fastbom J, Winblad B, Fratiglioni L. Vitamin B12 and folate in relation to the development of Alzheimer?s disease. Neurology May 8, 2001 vol. 56 no. 9 1188-1194.
  11. New SA, Bolton-Smith C, Grubb DA, Reid DM. Nutritional influences on bone mineral density: a cross-sectional study in premenopausal women. Am J Clin Nutr. 1997;65(6):1831-1839.
  12. New SA, Robins SP, Campbell MK, et al. Dietary influences on bone mass and bone metabolism: further evidence of a positive link between fruit and vegetable consumption and bone health? Am J Clin Nutr. 2000;71(1):142-151.
  13. Tucker KL, Hannan MT, Chen H, Cupples LA, Wilson PW, Kiel DP. Potassium, magnesium, and fruit and vegetable intakes are associated with greater bone mineral density in elderly men and women. Am J Clin Nutr. 1999;69(4):727-736.
  14. Ascherio A, Rimm EB, Hernan MA, et al. Intake of potassium, magnesium, calcium, and fiber and risk of stroke among US men. Circulation. 1998;98(12):1198-1204.
  15. Iso H, Stampfer MJ, Manson JE, et al. Prospective study of calcium, potassium, and magnesium intake and risk of stroke in women. Stroke. 1999;30(9):1772-1779.
  16. Fang J, Madhavan S, Alderman MH. Dietary potassium intake and stroke mortality. Stroke. 2000;31(7):1532-1537.
  17. Bazzano LA, He J, Ogden LG, et al. Dietary potassium intake and risk of stroke in US men and women: National Health and Nutrition Examination Survey I epidemiologic follow-up study. Stroke. 2001;32(7):1473-1480.
  18. Green DM, Ropper AH, Kronmal RA, Psaty BM, Burke GL. Serum potassium level and dietary potassium intake as risk factors for stroke. Neurology. 2002;59(3):314-320.
  19. Barri YM, Wingo CS. The effects of potassium depletion and supplementation on blood pressure: a clinical review. Am J Med Sci. 1997;314(1):37-40.
  20. Hajjar IM, Grim CE, George V, Kotchen TA. Impact of diet on blood pressure and age-related changes in blood pressure in the US population: analysis of NHANES III. Arch Intern Med. 2001;161(4):589-593.
  21. Appel LJ, Moore TJ, Obarzanek E, et al. A clinical trial of the effects of dietary patterns on blood pressure. DASH Collaborative Research Group. N Engl J Med. 1997;336(16):1117-1124.
  22. Gennari FJ. Hypokalemia. N Engl J Med. 1998;339(7):451-458.
  23. http://lpi.oregonstate.edu/infocenter/minerals/potassium/potassiumrefs.html
  24. Office Of Dietary Supplements Fact Sheet: Vitamin A
  25. Semba RD. The role of vitamin A and related retinoids in immune function. Nutr Rev 1998;56:S38-48.
  26. Ross DA. Vitamin A and public health: Challenges for the next decade. Proc Nutr Soc 1998;57:159-65.
  27. Harbige LS. Nutrition and immunity with emphasis on infection and autoimmune disease. Nutr Health 1996;10:285-312.
  28. de Pee S, West CE. Dietary carotenoids and their role in combating vitamin A deficiency: A review of the literature. Eur J Clin Nutr 1996;50 Suppl 3:S38-53.
  29. Institute of Medicine. Food and Nutrition Board. Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc. National Academy Press, Washington, DC, 2001.
  30. Ross AC. Vitamin A and retinoids. In: Modern Nutrition in Health and Disease. 9th Edition (edited by Shils ME, Olson J, Shike M, Ross AC). Lippincott Williams and Wilkins, New York, 1999, pp. 305-27.
  31. Ross AC, Stephensen CB. Vitamin A and retinoids in antiviral responses. FASEB J 1996;10:979-85.
  32. Fontham ETH. Protective dietary factors and lung cancer. Int J Epidemiol 1990;19:S32-S42.
  33. Albanes D, Heinonen OP, Taylor PR, Virtamo J, Edwards BK, Rautalahti M, Hartman AM, Palmgren J, Freedman LS, Haapakoski J, Barrett MJ, Pietinen P, Malila N, Tala E, Lippo K, Salomaa ER, Tangrea JA, Teppo L, Askin FB, Taskinen E, Erozan Y, Greenwald P, Huttunen JK. Alpha-tocopherol and beta-carotene supplement and lung cancer incidence in the alpha-tocopherol, beta-carotene cancer prevention study: Effects of base-line characteristics and study compliance. J Natl Cancer Inst 1996;88:1560-70.
  34. Redlich CA, Blaner WS, Van Bennekum AM, Chung JS, Clever SL, Holm CT, Cullen MR. Effect of supplementation with beta-carotene and vitamin A on lung nutrient levels. Cancer Epidemiol Biomarkers Prev 1998;7:211-14.
  35. Pryor WA, Stahl W, Rock CL. Beta carotene: from biochemistry to clinical trials. Nutr Rev 2000;58:39-53.
  36. Office of Dietary Suppliments Face Sheet: Vitamin C
  37. Gokce N, Keaney JF, Jr., Frei B, et al. Long-term ascorbic acid administration reverses endothelial vasomotor dysfunction in patients with coronary artery disease. Circulation. 1999;99(25):3234-3240.
  38. Audera, C (2001). "Mega-dose vitamin C in treatment of the common cold: a randomised controlled trial". Medical Journal of Australia 389: 175.
  39. Hemilä, Harri; Chalker, Elizabeth; Douglas, Bob; Hemilä, Harri (2007). "Vitamin C for preventing and treating the common cold". Cochrane database of systematic reviews (Online) (3): CD000980
  40. Fleming DJ, Tucker KL, Jacques PF, Dallal GE, Wilson PW, Wood RJ (December 2002). "Dietary factors associated with the risk of high iron stores in the elderly Framingham Heart Study cohort". The American Journal of Clinical Nutrition 76 (6): 1375?84.
  41. Institute of Medicine. Food and Nutrition Board. Dietary Reference Intakes for Vitamin C, Vitamin E, Selenium, and Carotenoids. Washington, DC: National Academy Press, 2000.
  42. Weinstein M, Babyn P, Zlotkin S. An orange a day keeps the doctor away: scurvy in the year 2000. Pediatrics 2001;108:E55.
  43. Hoffman FA. Micronutrient requirements of cancer patients. Cancer. 1985;55 (1 Suppl):295-300.
  44. Deicher R, Hörl WH. Vitamin C in chronic kidney disease and hemodialysis patients. Kidney Blood Press Res 2003;26:100-6.