Cantaloupe, also known as rockmelon in Australia, is a refreshing and nutritious fruit that’s often enjoyed on hot
summer days. It’s not only delicious but also a great choice for those looking to maintain a healthy diet.
Let’s explore the calorie content of a whole cantaloupe and its nutritional benefits.
Calories in a Whole Cantaloupe
The calorie content of a whole cantaloupe can vary depending on its size and ripeness. On average, a medium-sized
cantaloupe typically contains:
Calories: Approximately 188-190 calories
Total Fat: Less than 1 gram
Carbohydrates: About 45-47 grams
Dietary Fiber: Roughly 4-5 grams
Sugar: Around 43-45 grams
Protein: About 4-5 grams
These values are based on a medium-sized cantaloupe, which is typically about 5-6 inches in diameter and weighs
around 2-3 pounds (900-1350 grams). It’s worth noting that the majority of the calories in cantaloupe come from
natural sugars, which provide a sweet and satisfying flavor.
Nutritional Benefits of Cantaloupe
Cantaloupe is not just low in calories; it’s also packed with essential vitamins and minerals, making it a
nutritious addition to your diet. Some of the key nutrients found in cantaloupe include:
Vitamin A: Cantaloupe is rich in beta-carotene, which the body converts into vitamin A, known for its role in
maintaining healthy vision and skin.
Vitamin C: This antioxidant vitamin supports the immune system and helps the body absorb iron from plant-based
foods.
Potassium: Cantaloupe is a good source of potassium, which is important for heart health and maintaining
proper blood pressure.
Folate: Folate is essential for cell division and is particularly important for pregnant women.
Additionally, cantaloupe has a high water content, helping keep you hydrated, especially during hot weather.
Tracking Your Caloric Intake
If you’re monitoring your calorie intake for weight management or health reasons, consider using the calcount Calorie Tracker. It’s a user-friendly tool that can help you keep track of your daily calories and make
informed dietary choices. Get started by visiting caloriecounter.com.au/calorie-tracker-2/.
Remember that while cantaloupe is a nutritious and low-calorie fruit, it’s important to enjoy a variety of fruits
and vegetables as part of a balanced diet to ensure you get a wide range of nutrients.
