Cantaloupe (Raw)
Cantaloupe, also known as muskmelon, is a sweet and refreshing fruit that provides a burst of hydration and essential nutrients. Typically consumed raw, it is a low-calorie fruit, making it an excellent choice for those looking to enjoy a light, refreshing snack. Cantaloupe is not only delicious but also rich in vitamins and minerals that contribute to overall health and wellness.
Nutritional Information per 100g
| Nutrient | Amount |
|---|---|
| Energy | 34 kcal |
| Protein | 0.84 g |
| Total Fat | 0.19 g |
| Saturated Fat | 0.051 g |
| Carbohydrates | 8.16 g |
| Fiber | 0.9 g |
| Sugars | 7.86 g |
| Calcium | 9 mg |
| Iron | 0.21 mg |
| Magnesium | 12 mg |
| Phosphorus | 15 mg |
| Potassium | 267 mg |
| Sodium | 16 mg |
| Zinc | 0.18 mg |
| Copper | 41 mcg |
| Manganese | 41 mcg |
| Selenium | 0.4 mcg |
| Vitamin C | 36.7 mg |
| Thiamine (Vitamin B1) | 0.041 mg |
| Riboflavin (Vitamin B2) | 0.019 mg |
| Niacin (Vitamin B3) | 0.734 mg |
| Vitamin B6 | 0.072 mg |
| Folate | 21 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 169 mcg |
| Vitamin E | 0.05 mg |
| Vitamin D2 | 0 mcg |
Allergen Information
Cantaloupe is naturally free from common allergens, such as dairy, gluten, and nuts. However, individuals with a history of food sensitivities should always exercise caution, especially when consuming fresh produce, as cross-contamination can occur during handling.
Dietary Preferences
Cantaloupe is suitable for a variety of dietary preferences, including:
- Vegan: It contains no animal-derived ingredients, making it an excellent choice for those following a plant-based diet.
- Gluten-Free: Naturally gluten-free, it is safe for individuals with celiac disease or gluten intolerance.
- Low-Calorie: Due to its low calorie and fat content, cantaloupe fits well within calorie-conscious and weight management plans.
- Low-Sugar (Moderate): While cantaloupe contains natural sugars, it is moderate in sweetness, providing a balance of flavor without being overly sugary.
Advice
Cantaloupe is an excellent source of hydration, especially during warm weather, as it is composed of about 90% water. The fruitβs high potassium content can help regulate fluid balance, supporting healthy muscle and nerve function. The presence of Vitamin C promotes skin health and boosts the immune system, making cantaloupe an excellent choice for improving overall vitality.
For the best flavor and texture, choose a cantaloupe that is fragrant, with a slightly soft skin at the stem end. To preserve its freshness, store it in the refrigerator and consume within a few days of purchase. Fresh cantaloupe can also be added to fruit salads, smoothies, or simply enjoyed on its own.
Conclusion
Cantaloupe is a nutrient-packed, hydrating fruit that not only adds a burst of sweetness to your diet but also provides essential vitamins and minerals. With its low-calorie count and high water content, it is an ideal snack for maintaining hydration and promoting overall health. Whether enjoyed on its own or incorporated into recipes, cantaloupe is a delicious and versatile addition to your culinary repertoire.
