Cantaloupe — Nutrients, Health Benefits, And Shopping Tips
Written by Listonic Team
Last update on September 4, 2024
Nutrients
Nutrition facts
Amount per 100 g
Calories
🔥 34 kcal
| Nutrition per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 8 g | 2.91% |
| Fiber | 1 g | 3.57% |
| Sugars | 8 g | 16% |
| Glycemic Index | 65 | - |
| Protein | 1 g | 2% |
| Sodium | 16 mg | 0.7% |
| Total Fat | 0 g | - |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
34
🍏 Low-Calorie Foods
Key takeaways
Health benefits
- Rich in vitamins and minerals such as Vitamin C, Vitamin A, and potassium, which support overall health and well-being.
- High in water content, helping to keep you hydrated and promoting healthy skin.
- Contains antioxidants such as beta-carotene, which help protect the body from free radicals and reduce inflammation.
- Low in calories, making it a nutritious option for weight management.
- Supports digestive health with its fiber content, promoting regular bowel movements and a healthy gut microbiome.
Health risks
- Potential for bacterial contamination such as Salmonella or Listeria, particularly on the rind, which can pose health risks if not properly washed or handled.
- High sugar content relative to other fruits, which may cause blood sugar spikes, particularly concerning for diabetics.
- Risk of allergic reactions in some individuals, particularly those with sensitivities to other melons or pollen, causing symptoms like itching or swelling.
- Digestive discomfort such as bloating or diarrhea if consumed in large quantities, especially in individuals sensitive to high-fiber foods.
How to choose cantaloupe
When purchasing cantaloupes, find those with a well-defined, tan netted rind and a substantial heft, suggesting a juicy interior. The end opposite the stem should be slightly soft and exude a sweet, fragrant aroma. Ensure the melon is uniformly shaped without any soft patches.
Discard cantaloupes that are overly firm or lack a fragrant aroma at the stem end, as these melons are probably not yet ripe. A prime cantaloupe should reveal vibrant orange flesh, a reliable indicator of its ripeness and sugary flavor.
How to store cantaloupe
Cantaloupe should be kept at room temperature until ripe. Once it ripens, store it in the refrigerator to extend its freshness. Whole cantaloupe can last up to five days when properly stored.
Cut cantaloupe should be stored in an airtight container to maintain its moisture and flavor. Leaving it uncovered can lead to drying out and absorption of other odors. Keep it refrigerated and use clean utensils to prevent contamination. Avoid letting cut cantaloupe sit out for too long.
✅ Extra Tip
How long does it last?
Cantaloupe can last for 5-7 days in the refrigerator once ripe. For longer storage, it can be cut and frozen, lasting up to 10-12 months. Ensure it is stored in an airtight container or freezer bag to maintain its quality.
What to do with leftovers?
Leftover cantaloupe can be used in a variety of sweet and savory dishes. Add it to fruit salads or mix it into smoothies for a refreshing and hydrating drink. Cantaloupe is also great as a topping for yogurt or oatmeal, adding natural sweetness and a juicy texture.
Use cantaloupe in salads with greens, prosciutto, and a balsamic glaze for a sweet and savory combination. It can also be blended into a cold soup with mint and lime for a refreshing appetizer. If you have a lot of cantaloupe, consider making a batch of cantaloupe sorbet or using it in a fruit salsa with lime and cilantro, perfect for serving with grilled meats or fish. Cantaloupe can also be wrapped in prosciutto for a simple and elegant appetizer, or used as a base for a fruit kabob with other melons and berries. For a quick snack, simply slice cantaloupe and enjoy it on its own, or drizzle with honey and a sprinkle of sea salt for a sweet and salty treat.
👨⚕️️ Medical disclaimer
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Listonic Team
Fact-checked
Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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