How Many Calories in a Small Cantaloupe? Nutrition Facts

Cantaloupe Calories and Nutrition Facts

With its sweet, refreshing flavor and hydrating properties, cantaloupe is a popular fruit during the summer. When enjoying this melon, a common question is: how many calories in a small cantaloupe? The calorie count and nutrient content provide insight into the valuable health benefits this fruit can offer.

Determining Serving Size and Calories

One cup of cantaloupe balls, which is about 1/8 to 1/10 of a small cantaloupe, contains:

• 60 calories
• 15 grams carbs
• 1 gram fiber
• 14 grams sugar
• 1 gram protein
• 420 mg potassium (9% DV)
• 12 mg vitamin C (15% DV)
• 3,140 IU vitamin A (55% DV)

Based on this, a smaller sized cantaloupe around two pounds would contain about 240-300 calories total. Larger three to four pound melons can have 350-500 calories.

Cantaloupe Nutrition Supports Immunity and Vision

One main nutritional highlight of cantaloupe is its vitamin content. Just one cup delivers over 100% DV for vitamins A and C. Vitamin A from produce like cantaloupe primarily contains antioxidant carotenoids like beta carotene. These support immune function and vision and lower infection risk.

Potassium Regulates Fluids and Heart Health

With 420 mg potassium or 9% DV, cantaloupe provides this key electrolyte mineral vital for muscle, nerve, heart, and digestive health. Potassium regulates fluid balance in the body and stabilizes heart rhythm and blood pressure levels already within the normal range.

The Many Benefits of Cantaloupe for Health

From its rich nutrient and antioxidant profile down to its high water content, regularly eating fresh cantaloupe melon in season provides many evidence-based health advantages.

Supports Heart Health and Lowers Disease Risk

Higher intakes of fruits like cantaloupe reduces risks for heart disease mortality by up to over 30%. Compounds called carotenoids in produce with vitamin A activity also protect artery walls from oxidative damage that initiates plaque buildup. This prevents cholesterol becoming oxidized into an artery-clogging form.

Bolsters Immunity and Fights Infections

Cantaloupes provide a hefty dose of the ultimate immune-reinforcing nutrients - vitamins A and C. Vitamin C stimulates white blood cells and antioxidants to swiftly neutralize pathogens and infections. It also enhances skin cell regeneration.

Protects Vision Health

Two nutrients essential for vision - the carotenoid antioxidants lutein and zeaxanthin - build up in eyes when we eat produce like cantaloupe. These support eye development in infants and help protect against age-related vision damage like cataracts and macular degeneration later in life.

May Lower Cancer Risk from Antioxidants

Carotenoid antioxidants show particular promise in blocking DNA damage that can develop into cancer growths. Animal studies reveal cantaloupe extracts suppress breast cancer tumor formation and malignant cell metabolism. More human research is still needed in this area though.

Aids Stable Blood Sugar Control

Despite having natural sugar, cantaloupe has a low glycemic index, meaning it does not spike blood sugar rapidly. The fiber, potassium, vitamin C, and other nutrients also actively support stable insulin and glucose metabolism.

Selecting Ripe, Fresh Cantaloupe

Since cantaloupe has a very short peak fresh period, choosing an optimally ripe melon ensures you maximize both flavor and nutritional quality. Here is how to pick the perfect cantaloupe:

1. Seek Out Intact, Heavy Melons

Heavier cantaloupes with an even shape and no dents or cracks tend to be the ripest. Density and weight indicate higher juice and sugar content developing inside.

2. Look for a Yellowish Underbelly

Flip melons over - the bottom side touching the ground ripens first. A creamy yellow "ground spot" signals optimal sweetness and readiness for eating.

3. Smell the Blossom End

Give the rounded blossom end a sniff - ripe cantaloupe smells noticeably sweet and musky, similar to honeydew.

Avoid Pale Green Melons

Under-ripe fruits have a more muted or green aroma and harder texture. Their flesh lacks sweetness and flavor since sugars have not fully developed.

Storing Cantaloupe Properly

Once cut, cantaloupe only lasts around 3-5 days refrigerated before excess oxidation causes it to spoil and become inedible. Follow these guidelines for storing whole melons or prepared pieces:

Whole Melon Storage Tips

• Keep whole ripe melons at room temp up to 4 days max
• Let breathe - do not seal in plastic bags
• Refrigeration stops ripening and accelerates decay

Cut Melon Storage Tips

• Refrigerate cut pieces in airtight container for 3-5 days max
• Minimize air exposure by squeezing out excess before sealing
• Best stored with other cut fruits versus vegetables which accelerate spoilage through ethylene gas effects

Following these quick cantaloupe storage guidelines prevents excess moisture loss and oxidation that degrades taste, texture, and nutrition.

Delicious and Nutritious Ways to Eat Cantaloupe

Wondering "how many calories in a small cantaloupe?" Cut up chunks or balls make for a perfect sweet snack or light breakfast. Blend into smoothies, juices, salsas, or mix into yogurt bowls. Grill or roast wedges for a unique flavor twist. Some tasty ways to use up ripe cantaloupe:

Cantaloupe Smoothie with Greek Yogurt

Blend cantaloupe, Greek yogurt, milk of choice, and honey or maple syrup for a creamy, protein-rich smoothie.

Melon Salsa with Mint and Chili

Dice cantaloupe, mix with chopped mint, diced chilies, lime juice, and red onion for a unique salsa to enjoy with chips or grilled fish.

Prosciutto Wrapped Melon Bites

Wrap chilled cantaloupe chunks with thinly sliced prosciutto ham for an easy, fancy party appetizer.

With so many ways to enjoy its sweet flavor and valuable nutrition, cantaloupe melon makes for a refreshing, healthy choice any time of year.

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.