scored 81/100
Cantaloupe is a nutrient-dense orange melon rich in beta-carotene, vitamin C, and potassium, offering significant antioxidant and anti-inflammatory benefits with minimal calories.
10.2 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 81.
Cantaloupe (Cucumis melo) originated in Persia and has been cultivated for thousands of years, becoming a staple summer fruit across temperate climates. Per 100g, cantaloupe provides approximately 34 calories, 8.6g carbohydrates, 0.9g protein, 0.3g fat, and 0.9g fiber. Its distinctive orange flesh derives from exceptionally high beta-carotene content (3382 IU per 100g), a provitamin A compound with potent antioxidant properties. Cantaloupe also delivers substantial vitamin C (36.7mg per 100g), supporting collagen synthesis and immune function, along with approximately 267mg potassium per 100g for cardiovascular regulation. The fruit contains measurable quantities of folate, niacin, and magnesium, supporting cellular metabolism and longevity markers. Recent research highlights cantaloupe's role in reducing oxidative stress and inflammation—key drivers of age-related disease. The high water content (approximately 90%) supports hydration and satiety, while the fiber aids digestive health. Cantaloupes are particularly beneficial for those seeking to optimize carotenoid intake for skin health, eye function, and immune resilience. The combination of nutrient density, low caloric load, and bioavailability of micronutrients makes cantaloupe an excellent choice for longevity-focused dietary patterns.
Beta-carotene and vitamin C neutralize free radicals and regenerate other antioxidants like vitamin E, protecting cellular DNA and mitochondria from age-related damage
Beta-carotene converts to retinol, essential for retinal function and macular health; lutein and zeaxanthin in cantaloupe protect against age-related macular degeneration
High potassium content (267mg/100g) promotes sodium-potassium balance, reducing vascular stiffness and supporting healthy blood pressure; fiber supports cholesterol metabolism
Vitamin C stimulates white blood cell production and function; beta-carotene supports mucosal barrier integrity in respiratory and digestive tracts
Vitamin C is essential cofactor for collagen cross-linking; beta-carotene protects skin from UV-induced oxidative damage and supports dermal elasticity
Cantaloupe's natural sugars and carbohydrates are best utilized during midday when metabolic rate and insulin sensitivity peak; morning consumption is secondary; evening consumption may elevate blood glucose during sleep hours
Breaks a fast
While cantaloupe can be consumed anytime, pairing with protein or fat sources enhances nutrient absorption and metabolic benefits. Avoid as sole meal to prevent rapid glycemic response.
Per 100 g of the default form. Bars show how much higher or lower cantaloupe is than the average across 95 peer foods in this category. Green means a favorable direction; amber means the opposite.
Cantaloupe is classified as a fruit. Cantaloupe is a nutrient-dense orange melon rich in beta-carotene, vitamin C, and potassium, offering significant antioxidant and anti-inflammatory benefits with minimal calories.
Cantaloupe scores 81/100 in Formulate, making it a great choice. Its strongest contributions come from Vitamin C, Vitamin A, Vitamin B6. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 140 g serving provides about 1.2 g of protein (~2% of the 50 g daily value).
Not really. A 140 g serving provides about 1.3 g of fiber (~5% of the 28 g daily value).
In a 140 g serving, cantaloupe is highest in Vitamin C (~57% DV), Vitamin A (~26% DV).
Not really. A 140 g serving has about 10.2 g of net carbs (11.4 g total minus 1.3 g fiber).
Best in the midday. Cantaloupe's natural sugars and carbohydrates are best utilized during midday when metabolic rate and insulin sensitivity peak; morning consumption is secondary; evening consumption may elevate blood glucose during sleep hours
A typical serving is around 140 g (~48 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating cantaloupe alongside several other fruit sources.
Cantaloupe pairs nicely with: Pair with lime or lemon juice because citric acid enhances beta-carotene absorption and adds additional vitamin C for synergistic antioxidant effects; Combine with cottage cheese or Greek yogurt because fat-soluble beta-carotene requires dietary lipids for optimal absorption; protein supports satiety; Eat with berries (blueberries, raspberries) because complementary polyphenols create synergistic anti-inflammatory and antioxidant benefits targeting different cellular pathways; Pair with prosciutto or salmon because the fat content in these proteins dramatically increases carotenoid bioavailability while adding selenium and omega-3s.
Encyclopedia entries that supply the same signature nutrients cantaloupe contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients cantaloupecontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.