Know what’s on your plate
Cantaloupe melon
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 34 kcal —
- Protein 0.8 g 2%
- Carbohydrate 7.5 g 3%
- Fat 0.2 g 0%
- Saturated fat 0.1 g 0%
- Fibre 0.7 g 2%
- Sugars 7.9 g —
- Sodium 16 mg 1%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 169 µg 19%
- Vitamin C 36.7 mg 41%
- Vitamin D 0 µg 0%
- Vitamin E 0.05 mg 0%
- Vitamin K 2.5 µg 2%
- Thiamin (B1) 0.04 mg 3%
- Riboflavin (B2) 0.02 mg 1%
- Niacin (B3) 0.73 mg 5%
- Pantothenic acid (B5) 0.11 mg 2%
- Vitamin B6 0.07 mg 4%
- Folate (B9) 21 µg 5%
- Vitamin B12 0 µg 0%
- Choline 7.6 mg 1%
Minerals
- Calcium 9 mg 1%
- Iron 0.21 mg 1%
- Magnesium 12 mg 3%
- Phosphorus 15 mg 1%
- Potassium 267 mg 6%
- Zinc 0.18 mg 2%
- Copper 0.04 mg 5%
- Manganese 0.04 mg 2%
- Selenium 0.4 µg 1%
Similar foods
- Cantaloupefresh34 kcal / 100 g
- Musk melon cantalouperaw25 kcal / 100 g
- Rockmelon cantaloupepeeled, raw24 kcal / 100 g
- Rockmelonflesh, raw32 kcal / 100 g
- Melons cantaloupe34 kcal / 100 g
- Muskmelonraw22 kcal / 100 g
- Honeydew melonraw30 kcal / 100 g
- Melon pulpraw24 kcal / 100 g
- Netted melon27 kcal / 100 g
- Galia melonraw32 kcal / 100 g
Questions about Cantaloupe melon
How can you tell if a cantaloupe melon is ripe?
Choose one that feels heavy for its size and smells sweet at the stem end. The skin beneath the netting should give slightly when pressed, but avoid melons with soft patches or cracks.
Should you wash a cantaloupe melon before cutting it?
Yes. Rinse and scrub the rind under running water before slicing, then dry it; the knife can carry dirt and germs from the skin into the flesh.
How do you prepare a cantaloupe melon?
Halve it, scoop out the seeds and slice each half into wedges. Cut the flesh away from the rind, or serve wedges and let people eat the flesh from the skin.
How should you store cut cantaloupe melon?
Put cut melon in a covered container in the fridge and eat it within three to four days. Keep a whole ripe melon chilled too, and refrigerate it promptly once cut.
What goes well with cantaloupe melon?
Its sweet, fragrant flesh works with salty feta, fresh mint and a squeeze of lime in a salad. It is also often served with cured ham, or blended into a chilled soup.
Can you freeze cantaloupe melon?
Yes: remove the rind and seeds, cut the flesh into cubes and freeze them in a single layer before transferring to a bag. Thawed melon turns soft, so use it frozen in smoothies or drinks.
Is cantaloupe melon a source of vitamin C?
Yes. Cantaloupe melon is a source of vitamin C and vitamin A; a 100 g portion provides 36.7 mg of vitamin C and 169 µg of vitamin A.
Source: Canadian Nutrient File 1721 · per 100 g · carbohydrate per EU label, fibre excluded
