Cantaloupe
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.
Variants (2)
Nutrition · per ~140 g serving · ≈ 1 medium piece
- Vitamin C51.4 mg57% DV
- Vitamin A236.6 mcg26% DV
- Folate29.4 mcg7% DV
- Vitamin K3.5 mcg3% DV
- Potassium373.8 mg8% DV
- Magnesium16.8 mg4% DV
- Sugars11.0 g
- Lutein & Zeaxanthin~8.4 mg
- Beta-carotene~7.0 mg
- Carotenoids~8.4 mg
Score · 75/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Vitamin C41% DV
- Vitamin A19% DV
- Potassium6% DV
- Folate5% DV
- Magnesium3% DV
Overview
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.
Health Benefits (5)
- Enhanced antioxidant defense and reduced cellular oxidative stressstrongBeta-carotene and vitamin C neutralize free radicals and regenerate other antioxidants like vitamin E, protecting cellular DNA and mitochondria from age-related damage
- Improved eye health and vision preservationstrongBeta-carotene converts to retinol, essential for retinal function and macular health; lutein and zeaxanthin in cantaloupe protect against age-related macular degeneration
- Cardiovascular support and blood pressure regulationmoderateHigh potassium content (267mg/100g) promotes sodium-potassium balance, reducing vascular stiffness and supporting healthy blood pressure; fiber supports cholesterol metabolism
- Enhanced immune resilience and reduced infection riskmoderateVitamin C stimulates white blood cell production and function; beta-carotene supports mucosal barrier integrity in respiratory and digestive tracts
- Skin health and collagen integritymoderateVitamin C is essential cofactor for collagen cross-linking; beta-carotene protects skin from UV-induced oxidative damage and supports dermal elasticity
Food Pairings
- ·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
- ·Combine with fresh mint because mint's menthol enhances digestive efficiency and provides additional antimicrobial compounds
Practical Tips
- ·Select cantaloupes with a firm, beige netted skin and sweet aromatic fragrance; avoid soft spots or mold. Store at room temperature until ripe (2-3 days), then refrigerate for up to 5 days to preserve nutrient density
- ·Cut cantaloupe just before consumption to minimize oxidative loss of vitamin C; whole melons maintain nutrient integrity longer than pre-cut fruit
- ·Consume cantaloupe in the context of balanced meals containing protein and healthy fats to maximize beta-carotene absorption; avoid consuming as sole food to prevent blood sugar spikes
- ·Peak ripeness indicates maximum carotenoid concentration; wait for sweet aroma and slight give at the blossom end before harvesting or purchasing
- ·The seeds contain magnesium and polyphenols; lightly roast and consume for additional micronutrient benefit and satiety support
Optimal Timing
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
- · late evening
- · alone on empty stomach
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.
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other fruits
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.
What people ask about cantaloupe
What is cantaloupe?
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.
Is cantaloupe healthy?
Cantaloupe scores 75/100 in Formulate, making it a solid choice. Its strongest contributions come from Vitamin C, Vitamin A, Potassium. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is cantaloupe high in protein?
Not particularly. A 140 g serving provides about 1.2 g of protein (~2% of the 50 g daily value).
Is cantaloupe high in fiber?
Not really. A 140 g serving provides about 1.3 g of fiber (~5% of the 28 g daily value).
What vitamins and minerals are in cantaloupe?
In a 140 g serving, cantaloupe is highest in Vitamin C (~57% DV), Vitamin A (~26% DV).
Is cantaloupe keto-friendly?
Not really. A 140 g serving has about 10.2 g of net carbs (11.4 g total minus 1.3 g fiber).
When is the best time to eat cantaloupe?
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
How much cantaloupe should I eat?
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.
What pairs well with cantaloupe?
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.
Supplements that mirror Cantaloupe's nutrient profile
Encyclopedia entries that supply the same signature nutrients cantaloupe contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Cantaloupe
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.