How Many Calories in 1 Pound of Cantaloupe? Nutrition Facts

How Many Calories are in 1 Pound of Cantaloupe?

Cantaloupe is a refreshing, low-calorie fruit that provides an array of vitamins, minerals, and plant compounds that are beneficial for health. But when watching your calorie intake, you may wonder - just how many calories are in 1 pound of cantaloupe?

In this article, we'll break down the calorie count as well as the nutrition facts for cantaloupe. We'll also look at the health benefits of cantaloupe, tips for picking ripe cantaloupe, how to cut and store cantaloupe, and delicious ways to enjoy this melon.

Nutrition Facts for 1 Pound of Cantaloupe

One pound of cantaloupe (about 1/4 medium melon) contains:

• Calories: 188
• Total Fat: 1 g
• Saturated Fat: 0 g
• Trans Fat: 0 g
• Cholesterol: 0 mg
• Sodium: 28 mg
• Total Carbohydrate: 50 g
• Dietary Fiber: 3 g
• Sugars: 47 g
• Protein: 2 g
• Vitamin A: 127% DV
• Vitamin C: 61% DV
• Calcium: 3% DV
• Iron: 4% DV
• Potassium: 14% DV

As you can see, 1 pound of cantaloupe contains 188 calories, making it a low calorie fruit option. It also offers a significant amount of vitamins A and C.

Calories in 1 Cup of Cantaloupe

What about a typical 1 cup serving size of cantaloupe? Here are the nutrition facts:

• Calories: 60
• Total Fat: 0 g
• Saturated Fat: 0 g
• Trans Fat: 0 g
• Cholesterol: 0 mg
• Sodium: 26 mg
• Total Carbohydrate: 14 g
• Dietary Fiber: 1 g
• Sugars: 12 g
• Protein: 1 g
• Vitamin A: 120% DV
• Vitamin C: 68% DV
• Calcium: 2% DV
• Iron: 2% DV
• Potassium: 4% DV

One cup of diced cantaloupe contains only 60 calories. It also provides over 100% of your daily vitamin A needs plus over half your daily vitamin C. 1 cup of cantaloupe offers 20% more vitamin A and 50% more vitamin C than 1 medium apple.

Calories in Cantaloupe Per Ounce

What if you want to know the calories in just a 1 ounce serving of cantaloupe? Here is the breakdown:

• Calories: 12
• Total Fat: 0 g
• Saturated Fat: 0 g
• Trans Fat: 0 g
• Cholesterol: 0 mg
• Sodium: 2 mg
• Total Carbohydrate: 3 g
• Dietary Fiber: 0 g
• Sugars: 3 g
• Protein: 0 g
• Vitamin A: 10% DV
• Vitamin C: 5% DV
• Calcium: 0% DV
• Iron: 0% DV
• Potassium: 1% DV

With only 12 calories per ounce, cantaloupe is one of the lowest calorie fruits around. Melon is composed of 90% water, keeping calories low.

Cantaloupe Calories vs. Other Fruit

How does cantaloupe stack up calorie-wise compared to other popular fruits?

Here are the calories for 1 cup serving of different fruits:

• Cantaloupe: 60 calories
• Watermelon: 46 calories
• Strawberries: 49 calories
• Honeydew: 64 calories
• Blueberries: 84 calories
• Raspberries: 64 calories
• Apple: 95 calories
• Banana: 134 calories
• Grapes: 100 calories
• Mango: 107 calories
• Pineapple: 82 calories

Cantaloupe is one of the lowest calorie fruits, providing only 60 calories per cup. It has 25% fewer calories than the same serving of honeydew melon. And it has less than half the calories of a banana.

When it comes to high volume, low calorie fruits, cantaloupe is a top choice.

Cantaloupe Nutrition Facts

In addition to being low in calories, cantaloupe nutrition provides a wealth of vitamins, minerals, and antioxidants.

One cup of cantaloupe contains:

• Vitamin A: 120% DV - This powerful antioxidant promotes healthy vision and cell growth.
• Vitamin C: 68% DV - Vitamin C boosts immunity and acts as an antioxidant to prevent cell damage.
• Potassium: 4% DV - An electrolyte mineral that regulates fluid balance and heart function.
• Choline: 3% DV - This B vitamin helps with sleep, muscle movement, and memory.
• Vitamin B6: 3% DV - Vitamin B6 aids in turning nutrients into energy and producing antibodies.

Cantaloupe also contains small amounts of magnesium, phosphorus, zinc, folate, copper, thiamin, riboflavin, and niacin.

It provides an array of flavonoid and carotenoid antioxidants as well, including beta-carotene, lutein, zeaxanthin, cryptoxanthin, and beta-cryptoxanthin.

Health Benefits of Cantaloupe

The powerful nutrient profile of cantaloupe melon makes it a smart addition to a healthy diet. Some top health benefits of cantaloupe include:

• Boosts immunity: High in vitamin C to fight infection and illness.
• Supports eye health: Vitamin A helps reduce risk of vision issues like cataracts and macular degeneration.
• Aids digestion: The water and fiber in cantaloupe promotes digestion and prevents constipation.
• Strengthens bones: Contains calcium, magnesium, vitamin K and phosphorus for bone mineralization.
• Protects skin: Vitamin C and beta-carotene shield skin from sun damage that can cause wrinkling and hyperpigmentation.
• Reduces inflammation: Potent antioxidants fight inflammation linked to chronic diseases.
• Promotes heart health: The potassium in cantaloupe supports healthy blood pressure.

The fiber, water content, and low glycemic index of cantaloupe also make it a filling, hydrating snack for potential weight management.

Selecting Ripe Cantaloupe

Selecting perfectly ripe, flavorful cantaloupe is key. Follow these tips when picking cantaloupe:

• Choose cantaloupes that feel heavy for their size with no dents, bruises, or soft spots.
• Look for cantaloupe with a healthy stem and thick, coarse netting over the rind.
• The rind should have a yellowish to creamy gold hue.
• A ripe melon will emit a sweet, musky aroma from the stem end.
• Avoid rock hard melons - they are not ripe. But also avoid those that are too soft.
• Lift the melon up - the bottom should give slightly but not collapse.
• Press gently near the stem - there should be a little give.

Cutting and Storing Cantaloupe

Once you get your cantaloupe home, proper storage is key. Follow these cantaloupe cutting and storage tips:

• Wash cantaloupe thoroughly under cool running water before cutting to prevent contamination.
• Slice the melon in half and scoop out the seeds with a spoon.
• Use a sharp knife to slice off the rind.
• Cut the melon into cubes, slices, or scoop with a melon baller.
• Store cut cantaloupe tightly wrapped in the fridge for up to 3 days.
• Freeze cantaloupe slices or cubes in an airtight container for 6-8 months.
• Uncut, ripe cantaloupe can sit at room temp for up to 4 days.

Enjoy fresh cut cantaloupe within a few days before it loses flavor and nutrients. Freezing lets you enjoy melon year-round.

Ways to Eat Cantaloupe

Cantaloupe is delicious eaten as is, but it also shines in recipes. Some tasty ways to use cantaloupe:

• Breakfast smoothie ingredient
• Fruit salad topping
• Roasted cantaloupe chips
• Cantaloupe salsa
• Iced cantaloupe tea
• Cantaloupe popsicles
• Cantaloupe gazpacho
• Greek yogurt cantaloupe bowls
• Cantaloupe pizza with prosciutto
• Melon salad with feta and mint

You can also juice cantaloupe alone or with other fruits. Kids love cubed cantaloupe speared on kebabs for a fun snack.

Risks of Cantaloupe

Cantaloupe does come with some safety concerns to be aware of. Rarely, cantaloupe can harbor bacteria like Salmonella or Listeria, which can cause foodborne illness. Younger children, elderly, pregnant women, and those with compromised immune systems have greater risk.

To enjoy cantaloupe safely:

• Select cantaloupe carefully avoiding bruised or damaged melons.
• Wash the rind well before cutting even if peeling.
• Promptly refrigerate cut melon within 2 hours.
• Throw away cut cantaloupe after 3-5 days.
• Avoid pre-cut melon from stores or restaurants if unsure of storage.

Being mindful of food safety practices reduces any risks when eating fresh cantaloupe.

The Bottom Line

So how many calories in 1 pound of cantaloupe? One pound contains 188 calories and offers an abundance of nutrition.

With only 60 calories per cup, cantaloupe is one of the lowest calorie fruits you can eat. It provides a whopping 120% DV of vitamin A and 68% DV of vitamin C.

Cantaloupe also promotes heart health, immunity, digestion, skin health, and vision. Select ripe, unblemished cantaloupe and practice proper storage and handling for maximum safety.

Add fresh cut or frozen cantaloupe to yogurt bowls, smoothies, salads, salsas, and more. Cantaloupe is the perfect way to hydrate and indulge your sweet tooth without overloading on calories.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.