Like many fruits and vegetables, cantaloupes are mostly water. One cup of fresh cubes has 144 calories, 6% of your daily serving of fiber, and zero fat and cholesterol.


Health Benefits

Low in Carbs

They're 90% water. That's almost as juicy as a watermelon. The high amount of liquid content gives cantaloupes a low glycemic load score of 4. That means your body digests it slowly, and it won't make your blood sugar spike. So it's a great pick for people with diabetes.


Cantaloupes hydrate you. They're filled with electrolytes. These minerals balance body fluids in your body and keep it working right. That helps you stay hydrated and full of energy.

Reduced Inflammation

They may help fight diseases. Compounds called phytonutrients in cantaloupes give them anti-inflammatory properties. Cantaloupes are a good part of a healthy diet.

Antioxidants in cantaloupes help fight inflammation in the body. They fight free radicals that cause oxidative stress and cell damage, reducing your risk of developing serious health issues such as diabetes, heart disease, arthritis, and more.

The antioxidants in cantaloupes that fight inflammation and reduce oxidative stress can help reduce your risk of cancer. The fiber in the fruit can help reduce your risk of developing colorectal cancer.

A cup of cantaloupe has more than 100% of your recommended daily intake of vitamin A. It also has nearly 100% of your recommended daily allowance of vitamin C. Both these nutrients play a major role in maintaining skin health. Vitamin A helps protect the skin from sun damage, and vitamin C helps support your natural collagen production.

Cantaloupes have lutein and zeaxanthin, two antioxidants that give fruits and vegetables their yellow and red colors. Combined with vitamin A, these antioxidants play an important role in protecting your vision and eye health. They may also help slow the progression of age-related macular degeneration.

Beta-carotene, found in cantaloupes as vitamin A, may help prevent asthma later in life. Choline, an antioxidant found in cantaloupes, may also help reduce inflammation in people with asthma.

The fiber, potassium, and vitamin C present in cantaloupes are vital nutrients for your heart health. Potassium can help lower high blood pressure, which is a risk factor for heart disease. Fiber helps lower the levels of "bad cholesterol" in your body. It can also keep your blood pressure in check.