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Health Benefits of Cantaloupe As Low Calories Fruits & Nutrition Facts

As one of low calories fruit, cantaloupe nutrition has so many health benefits for our body. In every 100 gr, calories in cantaloupe only contain 34 calories, it makes cantaloupe is safe for diabetes also good as energy source. Cantaloupe that also known as mushmelon or muskmelon contains minerals such as magnesium, manganese, copper, zinc, iron, cobalt, and chromium. Fruit that has trinomial name as Cucumis melo var. cantalupensis, also has high beta-carotene content, that is also well used to counteract free radicals, which is one cause of heart disease and cancer.


In RDA (Recommended Dietary Allowance) guides, there is a suggestion that we should consume beta-carotene is approximately 5-6 mg per day, to maintain heart health. Referring to that suggestions, we only need to regularly consume enough cantaloupe and heart will remain healthy. The other cantaloupe nutrition can be read at the bottom of the post, now read cantaloupe health benefits below.

Health benefits of cantaloupe

  • The content of potassium in cantaloupe fruit can lower blood pressure, reduce the formation of plaque in the arteries, as well as a natural laxative.
  • Vitamin A is contained therein can maintain healthy eyes and bones and consumed both active and passive smokers.
  • Potassium contained in cantaloupe able to control blood pressure, suitable for people with hypertension.
  • Cantaloupe also has a low glycemic index (GI), fructose and glucose contained in cantaloupe fruit is a natural simple sugar so it is safe to eat for people with diabetes, obesity. It also can prevent uric acid.
  • Cantaloupe is a good source of vitamin A and beta-carotene are very good. The content of beta-carotene is an antioxidant that may play an important role in reducing the concentration of peroxyl radicals or free radicals to prevent premature aging or prevent cancer.
  • Cantaloupe also can maintain a healthy heart, lungs, or blood vessels.
  • Can increase endurance, healthy kidney and spleen function, and lowers blood pressure because it is rich in potassium and mineral content of provitamin A and dietary fiber.

Cantaloupe is also in the list of the top 10 fruits and vegetables that can prevent cancer. The 10 fruits and vegetables are broccoli, cantaloupe, carrots, kale, mango, pumpkin, red peppers, spinach, strawberries, and sweet potatoes. Cantaloupe is a good source of vitamins C and A are very good. Like in RDA guides, we are advised to consume vitamin C at least 60 mg per day, to protect the body from cancer risk.

Vitamin C is also useful to enhance the absorption of iron from supplements or iron sources other than meat. Thus, for women who generally have anemia, eating cantaloupe is a smart choice.

In Encyclopedia of Fruit & Vegetable Juice For Healing, stated that the cantaloupe is also useful for colitis. Explained that Crohn's disease or regional enteritis (autoimmunedisorder) is a chronic condition marked inflammation in the small intestine or in the colon.

Cantaloupe are rich in beta-carotene, pro-vitamin A, as well as magnesium, manganese, zinc and chromium. All the elements are useful for reducing inflammation and restoring mucosal tissue injury effectively and naturally.

Cantaloupe was also able to get rid of acne. To cure acne, especially those caused by hormonal disorders, the need for essential fatty acids (EFAs) and gamma linolenic acid acids (Glas). Both worked to reorganize the disrupted hormones. They also reduce the production of sebum, thus eliminating blockage of skin pores.

So, do you still not get enough cantaloupe health benefits information yet? If it so, then read cantaloupe nutrition facts below.

Cantaloupe nutrition facts

Cantaloupe (raw) Nutritional Value per 100 g 
Source: USDA Nutrient data base 

Energy : 34 Kcal
 Carbohydrates : 8.16 g
 Protein : 0.84 g
 Total Fat : 0.19 g
 Dietary Fiber : 0.9 g
 Water : 90.15 g
 Total sugar : 7.86 g

 Vitamins 
 Folates : 21 µg
 Niacin : 0.734 mg
 Riboflavin : 0.019 mg
 Thiamin : 0.041 mg
 Vitamin A : 3382 IU
 Pyridoxine : 0.072 mg
 Vitamin C : 36.7 mg
 Vitamin D : 0 IU
 Vitamin E : 0.05 mg
 Vitamin K : 2.5 µg

 Minerals 
 Calcium : 9 mg
 Iron : 0.21 mg
 Magnesium : 12 mg
 Phosphorus : 15 mg
 Zinc : 0.18 mg
 Sodium : 16 mg
 Potassium : 267 mg

 Lipids 
 Saturated fatty acids : 0.051 g
 Monounsaturated fatty acids : 0.003 g
 Polyunsaturated fatty acids : 0.081 g
 Cholesterol : 0


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