Melons, cantaloupe, raw
* The % Daily Value 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.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 36.7 MG | 41% | |
| Thiamin | 0.0 MG | 3% | |
| Riboflavin | 0.0 MG | 1% | |
| Niacin | 0.7 MG | 5% | |
| Pantothenic acid | 0.1 MG | 2% | |
| Vitamin B-6 | 0.1 MG | 4% | |
| Folate, total | 21 UG | 5% | |
| Choline, total | 7.6 MG | 1% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 169 UG | 19% | |
| Vitamin E (alpha-tocopherol) | 0.1 MG | 0% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 2.5 UG | 2% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 9 MG | 1% | |
| Iron, Fe | 0.2 MG | 1% | |
| Magnesium, Mg | 12 MG | 3% | |
| Phosphorus, P | 15 MG | 1% | |
| Potassium, K | 267 MG | 6% | |
| Sodium, Na | 16 MG | 1% | |
| Zinc, Zn | 0.2 MG | 2% | |
| Copper, Cu | 0.0 MG | 5% | |
| Manganese, Mn | 0.0 MG | 2% | |
| Selenium, Se | 0.4 UG | 1% |
Nutrition Highlights
- Very low in calories (34 kcal per 100g), suitable for weight management.
- Very low in fat (0.2g per 100g).
- Good source of Vitamin C, total ascorbic acid (41% DV).
About Melons, cantaloupe, raw
This juicy, orange-fleshed fruit is a hydrating and nutrient-rich option, offering a refreshing taste with a delicate sweetness. It is composed of over 90% water, making it an excellent choice for staying hydrated, especially during warmer months. With only 34 calories per 100 grams, it is a low-calorie food that fits well into weight-conscious diets. The fruit provides a modest amount of protein (0.8g) and a small amount of healthy fiber (0.9g), which supports digestion and helps maintain steady blood sugar levels. It is also a good source of vitamins A and C, which contribute to healthy skin, immune function, and vision.
In the kitchen, this melon is incredibly versatile. It can be enjoyed fresh on its own, cubed in fruit salads, or blended into smoothies for a nutrient boost. Its subtle sweetness pairs well with savory dishes, such as prosciutto-wrapped slices or salads with feta and mint. For a refreshing twist, it can be pureed into chilled soups or frozen into sorbets. Its high water content also makes it a natural base for hydrating beverages or infused waters. Whether eaten raw or incorporated into creative recipes, this fruit adds both flavor and nutrition to a variety of meals.
Compare Melons, cantaloupe, raw
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