Cantaloupe is a large, round fruit that grows on a ground vine. It has a netted rind and orange flesh. A member of the muskmelon family, its high water content makes cantaloupe a juicy treat.
Melon is much richer in vitamins C and A than watermelon and honeydew. It also contains more beta-carotene and potassium. It provides some fiber and falls in the low to moderate range of the glycemic index.
This article discusses the nutritional value and benefits of cantaloupe, along with important safety information.
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A salmonella outbreak linked to pre-sliced cantaloupe, first reported in November 2023, led to 158 hospitalizations and six deaths in 44 states. The recalled melons are no longer available for sale and the Centers for Disease Control and Prevention (CDC) has closed the investigation.
Benefits of melon
Cantaloupe is rich in vitamins, minerals and other nutrients that promote overall good health.
Helps you stay hydrated
Cantaloupe melons are almost 91% water. Fruits like cantaloupe can support your hydration needs, as most people get about 20% of the water they need from food.
Supports weight loss
The high water content and fiber can satisfy hunger and keep you feeling full for longer, so you may eat less. A 1-cup serving of cantaloupe contains only about 60 calories. And melon is a healthy alternative to snacks and side dishes that are high in calories but have little nutritional value.
Incorporating more fruits, vegetables, whole grains, lean meats, nuts and beans into your diet can help you lose or lose weight. But moderation is key. One cup of melon gives you 28% of the Daily Value (RDI) of sugar.
Promotes eye health
The striking orange color of the melon’s flesh is an indication that it is rich in beta-carotene, an antioxidant that converts to vitamin A, which helps keep eyes moist and can prevent dry eyes.
Cantaloupe contains vitamin C, which protects against damage from harmful unstable molecules called free radicals and helps repair and grow new tissue cells.
Two other antioxidants in cantaloupe, lutein and zeaxanthin, support eye health in general and may help slow the progression of age-related macular degeneration.
Supports heart health
A 1-cup serving of cantaloupe provides 10% of the RDI for potassium. Potassium reduces the effects of sodium and can help control high blood pressure (hypertension), which is a risk factor for heart disease. Cantaloupe also has very low sodium, only a trace of saturated fat, and no cholesterol.
Strengthens the immune system
Vitamin C is vital for several functions of the immune system and increases its strength. Vitamin C helps prevent and treat respiratory and systemic infections. One cup of cantaloupe contains 65 milligrams (mg) of vitamin C.
Helps keep the skin healthy
The antioxidant properties of vitamin C aid in collagen production, promote wound healing and provide protection against ultraviolet (UV) damage caused by free radicals.
Digestive aids
Melon is easily digestible. The high water content keeps food moving through your digestive system. Plus, it helps break down food so your body can absorb nutrients.
There is also some fiber in cantaloupe, which helps keep the digestive tract clean, improve intestinal health and lower the risk of developing colon cancer.
Nutrition Facts: Single serving of melon
Here are just some of the nutrients you’ll get in a 1-cup, or 177-gram (g) serving of cantaloupe melon balls:
- Calories: 60.2
- Protein: 1.49 g
- Carbohydrates: 14.4 g
- Total fats: 0.3 g
- Sugar: 13.9 g
- Fiber: 1.59 g
- Sodium: 28.3 mg
- Iron: 0.37 mg
- Calcium: 15.9 mg
- Potassium: 473 mg
- Phosphorus: 26.6 mg
- Vitamin C: 65mg
- Vitamin A: 299 micrograms (mcg)
Outbreaks of melon salmonella
Melons grow on the ground and their surface can become contaminated with bacteria like those of the genus Salmonella. In the United States, salmonella infections cause approximately 1.35 million illnesses, 26,500 hospitalizations, and 420 deaths annually.
More outbreaks involve melons than other melons, likely because of their rough, reticulated surface, which makes them more difficult to clean. Melons can become contaminated at various points of production due to improper storage practices. In addition, they are subject to cross-contamination during cutting and food preparation if the equipment is not cleaned properly.
Symptoms of Salmonella infection (stomach cramps, diarrhea, and fever) typically begin hours to six days after the contaminated food is consumed and can last up to a week. In some cases, salmonella infection leads to more severe illness and death.
Shouldn’t someone eat melon?
Anyone at high risk for serious salmonella infection can avoid cantaloupe, especially if it is pre-sliced. The most vulnerable include:
- Children under 5 years old
- Babies under 1 year old who are not breastfed
- People aged 65 and over
- Those with a weakened immune system
- People who use certain medications, such as stomach acid reducers
With portion control in mind, most people with well-controlled diabetes can enjoy fruits like cantaloupe.
Eating a whole melon in one sitting can cause bloating. The large amounts of water and fiber can lead to stomach upset or diarrhea. And you would greatly increase the amount of sugar, carbohydrates and calories.
Different ways to enjoy melon
A fresh, ripe melon is easy to enjoy on its own. Cut into wedges, cubes or melon balls as a snack or dessert. But you can use this versatile melon in different ways, such as:
- Pair it with sandwiches and burgers instead of chips or fries.
- Add it to fruit salad.
- Put it in a green salad.
- Add it to a fruit smoothie.
- Use it to make a sorbet.
- Slice it ultra thin to garnish drinks.
- Thread the melon cubes onto a skewer together with other mixed fruit.
- Add it for contrast in a spicy salsa.
Choose, store and prepare
A ripe melon has a fruity aroma and the end of the melon should have a slight hollow. The coarse mesh on the rind should be light green, gray, pale yellow or yellowish.
An underripe melon usually has no aroma. An overripe melon will show signs of softening, large bruises and watery spots under the rind. The whole melon should be stored at room temperature. After it is cut, store it in the refrigerator.
Resume
Melon is rich in nutrients that support overall health. Most people, even those with diabetes, can enjoy cantaloupe. A balanced diet should include a variety of fruits and vegetables, whole grains, lean meats, nuts and beans.
Cantaloupe is susceptible to bacterial contamination, especially from Salmonella. Textured skin can trap bacteria. Proper storage and handling can help reduce the chance of infection. Avoid cantaloupe if you are at risk of serious illness from an infection.