Table of ContentsView AllTable of ContentsBenefitsNutrition FactsSalmonella Outbreak RiskWho Should Avoid It?How to Enjoy It
Table of ContentsView All
View All
Table of Contents
Benefits
Nutrition Facts
Salmonella Outbreak Risk
Who Should Avoid It?
How to Enjoy It
Cantaloupe is a large, round fruit that grows on a ground vine. It has a netted rind and orange flesh. A member of the musk melon family, the high water content makes cantaloupe a juicy treat.
Cantaloupe is much richer in vitamins C and A than watermelon and honeydew. It also has more beta-carotene and potassium.It provides some fiber and falls into the low to moderate range on theglycemic index.
This article discusses cantaloupe’s nutritional value and benefits, along with important safety information.
Alberto Rojas Garcia / Getty Images
An outbreak ofsalmonellarelated to precut cantaloupe, first posted in November 2023, involved 158 hospitalizations and six deaths across 44 states.The recalled cantaloupes are no longer available for sale, and the Centers for Disease Control and Prevention (CDC) closed the investigation.
Benefits of Cantaloupe
Cantaloupe is rich in vitamins, minerals, and other nutrients that promote overall good health.
Helps Keep You Hydrated
Cantaloupe melons are almost 91% water.Fruitslike cantaloupe can support your hydration needs since most people get about 20% of thewaterthey need from food.
Supports Weight Loss
The high water content plusfibercan satisfy hunger and help you feel full longer, so you might eat less. A 1-cup serving of cantaloupe is only about 60 calories.And cantaloupe is a healthy alternative to snacks and sides that are high incaloriesbut low in nutritional value.
Incorporating more fruits, veggies, whole grains, lean meats, nuts, and beans into your diet can help you maintain or lose weight.But moderation is key. One cup of cantaloupe gives you 28% of the daily value (DV) for sugar.
Promotes Eye Health
The striking orange color of cantaloupe flesh is a clue that it’s rich inbeta-carotene, an antioxidant that converts tovitamin A, which helps the eyes stay moist and may preventdry eye.
Cantaloupe containsvitamin C, which protects against damage from harmful unstable molecules calledfree radicalsand helps repair and grow new tissue cells.
Two other antioxidants in cantaloupe,luteinandzeaxanthin, support eye health in general and may help slow the progression ofage-related macular degeneration.
Supports Heart Health
A 1-cup serving of cantaloupe provides 10% of the DV for potassium.Potassiumlessens the effects of sodium and can help managehigh blood pressure (hypertension), which is a risk factor for heart disease.Cantaloupe also has very low sodium, just a trace of saturated fats, and no cholesterol.
Strengthens the Immune System
Vitamin C is vital to various functions of theimmune system, boosting its strength. Vitamin C helps prevent and treat respiratory and systemic infections.One cup of cantaloupe contains 65 milligrams (mg) of vitamin C.
Helps Keep Skin Healthy
Aids in Digestion
Cantaloupe iseasy to digest. The high water content helps keep food moving through yourdigestive system. In addition, it helps break down food so your body can absorb nutrients.
There’s also some fiber in cantaloupe, which helps keep the digestive tract clean, improve gut health, and lower the risk of developingcolon cancer.
Nutrition Facts: Single Cantaloupe Serving
Here’s just some of the nutrients you get in a 1-cup, or 177 gram (g), serving of cantaloupe melon balls:
Cantaloupe Salmonella Outbreaks
Melons grow on the ground, and their surfaces can get contaminated with bacteria such as those in the genusSalmonella. In the United States, salmonella infections cause about 1.35 million illnesses, 26,500 hospitalizations, and 420 deaths every year.
More outbreaks involve cantaloupes than other melons, likely due to their rough, netted surface, which makes them harder to clean.Cantaloupes can get contaminated during several points in production due to improper storage practices. In addition, they’re subject to cross-contamination during cutting and food prep when equipment isn’t cleaned correctly.
Salmonella infectionsymptoms (stomach cramping, diarrhea, and fever) typically start hours to six days after the contaminated food is consumed and can last up to a week.In some cases, salmonella infection leads to more severe disease and death.
Should Anyone Not Eat Cantaloupe?
Anyone at high risk of severe salmonella infection might want to avoid cantaloupe, especially when it is precut. Among the most vulnerable are:
With portion control in mind, most people with well-controlleddiabetescan enjoy fruits like cantaloupe.
Eating a whole cantaloupe at once could leave you feeling bloated. The high quantities of water and fiber could lead to stomach upset or diarrhea. And you’d be greatly increasing sugar, carbs, and calories.
Different Ways to Enjoy Cantaloupe
A fresh, ripe cantaloupe is easy to enjoy as is. Cut into wedges, cubes, or melon balls for snacking or dessert. But you can use this versatile melon in a variety of ways, such as:
Choosing, Storing, and PreppingA ripe cantaloupe has a fruity aroma, and the end of the melon should have a slight cavity. The course netting on the rind should be light green, gray, buff, or yellowish.An underripe cantaloupe typically has no aroma. An overripe cantaloupe shows signs of softening, large areas of bruising, and watery areas underneath the rind. Whole cantaloupe should be stored at room temperature. Once it’s been cut, store it in the refrigerator.
Choosing, Storing, and Prepping
A ripe cantaloupe has a fruity aroma, and the end of the melon should have a slight cavity. The course netting on the rind should be light green, gray, buff, or yellowish.An underripe cantaloupe typically has no aroma. An overripe cantaloupe shows signs of softening, large areas of bruising, and watery areas underneath the rind. Whole cantaloupe should be stored at room temperature. Once it’s been cut, store it in the refrigerator.
A ripe cantaloupe has a fruity aroma, and the end of the melon should have a slight cavity. The course netting on the rind should be light green, gray, buff, or yellowish.
An underripe cantaloupe typically has no aroma. An overripe cantaloupe shows signs of softening, large areas of bruising, and watery areas underneath the rind. Whole cantaloupe should be stored at room temperature. Once it’s been cut, store it in the refrigerator.
Summary
Cantaloupe is rich in nutrients that support overall health. Most people, even those with diabetes, can enjoy cantaloupe. A balanced diet should include a variety of fruits and veggies, whole grains, lean meats, nuts, and beans.
Cantaloupe is prone to bacterial contamination, especially fromSalmonella. Its textured skin can trap bacteria. Proper storing and handling can help lower the chances of infection. Avoid cantaloupe if you’re at risk ofserious diseasedue to infection.
19 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.MyFoodData.Nutrition comparison. Watermelon, cantaloupe, honeydew.American Diabetes Association.What are the best fruit choices for diabetes?Centers for Disease Control and Prevention.Salmonella outbreak linked to cantaloupes.MyFoodData.Cantaloupe melons.UCLA Health.15 foods that help you stay hydrated.U.S. Department of Agriculture.Melons, cantaloupe, raw.Centers for Disease Control and Prevention.Healthy habits: fruits and vegetables to manage weight.American Academy of Ophthalmology.36 fabulous foods to boost eye health.Mrowicka M, Mrowicki J, Kucharska E, Majsterek I.Lutein and zeaxanthin and their roles in age-related macular degeneration-neurodegenerative disease.Nutrients. 2022; 14(4):827. doi:10.3390/nu14040827American Heart Association.How potassium can help control high blood pressure.Carr AC, Maggini S.Vitamin C and immune function.Nutrients. 2017;9(11):1211. doi:10.3390/nu9111211Pullar JM, Carr AC, Vissers MCM.The roles of vitamin C in skin health.Nutrients. 2017 Aug 12;9(8):866. doi:10.3390/nu9080866National Institute of Diabetes and Digestive and Kidney Diseases.Your digestive system & how it works.Centers for Disease Control and Prevention.Fiber: The carb that helps you manage diabetes.Centers for Disease Control and Prevention.Salmonella. questions and answers.Burris KP, Simmons OD, Webb HM, et al.Salmonella entericacolonization and fitness in pre-harvest cantaloupe production.Food Microbiology. 2021;93:103612. doi:10.1016/j.fm.2020.103612Center for Disease Control and Prevention.Salmonella outbreak linked to cantaloupes.Walsh KA, Bennett SD, Mahovic M, Gould LH.Outbreaks associated with cantaloupe, watermelon, and honeydew in the United States, 1973-2011.Foodborne Pathog Dis.2014 Dec;11(12):945-52. doi:10.1089/fpd.2014.1812University of Arkansas. Division of Agriculture.Cantaloupe-its color hints to its good nutrition.Additional ReadingU.S. Department of Health & Human Services. FoodSafety.gov.Recalls and outbreaks.
19 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.MyFoodData.Nutrition comparison. Watermelon, cantaloupe, honeydew.American Diabetes Association.What are the best fruit choices for diabetes?Centers for Disease Control and Prevention.Salmonella outbreak linked to cantaloupes.MyFoodData.Cantaloupe melons.UCLA Health.15 foods that help you stay hydrated.U.S. Department of Agriculture.Melons, cantaloupe, raw.Centers for Disease Control and Prevention.Healthy habits: fruits and vegetables to manage weight.American Academy of Ophthalmology.36 fabulous foods to boost eye health.Mrowicka M, Mrowicki J, Kucharska E, Majsterek I.Lutein and zeaxanthin and their roles in age-related macular degeneration-neurodegenerative disease.Nutrients. 2022; 14(4):827. doi:10.3390/nu14040827American Heart Association.How potassium can help control high blood pressure.Carr AC, Maggini S.Vitamin C and immune function.Nutrients. 2017;9(11):1211. doi:10.3390/nu9111211Pullar JM, Carr AC, Vissers MCM.The roles of vitamin C in skin health.Nutrients. 2017 Aug 12;9(8):866. doi:10.3390/nu9080866National Institute of Diabetes and Digestive and Kidney Diseases.Your digestive system & how it works.Centers for Disease Control and Prevention.Fiber: The carb that helps you manage diabetes.Centers for Disease Control and Prevention.Salmonella. questions and answers.Burris KP, Simmons OD, Webb HM, et al.Salmonella entericacolonization and fitness in pre-harvest cantaloupe production.Food Microbiology. 2021;93:103612. doi:10.1016/j.fm.2020.103612Center for Disease Control and Prevention.Salmonella outbreak linked to cantaloupes.Walsh KA, Bennett SD, Mahovic M, Gould LH.Outbreaks associated with cantaloupe, watermelon, and honeydew in the United States, 1973-2011.Foodborne Pathog Dis.2014 Dec;11(12):945-52. doi:10.1089/fpd.2014.1812University of Arkansas. Division of Agriculture.Cantaloupe-its color hints to its good nutrition.Additional ReadingU.S. Department of Health & Human Services. FoodSafety.gov.Recalls and outbreaks.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
MyFoodData.Nutrition comparison. Watermelon, cantaloupe, honeydew.American Diabetes Association.What are the best fruit choices for diabetes?Centers for Disease Control and Prevention.Salmonella outbreak linked to cantaloupes.MyFoodData.Cantaloupe melons.UCLA Health.15 foods that help you stay hydrated.U.S. Department of Agriculture.Melons, cantaloupe, raw.Centers for Disease Control and Prevention.Healthy habits: fruits and vegetables to manage weight.American Academy of Ophthalmology.36 fabulous foods to boost eye health.Mrowicka M, Mrowicki J, Kucharska E, Majsterek I.Lutein and zeaxanthin and their roles in age-related macular degeneration-neurodegenerative disease.Nutrients. 2022; 14(4):827. doi:10.3390/nu14040827American Heart Association.How potassium can help control high blood pressure.Carr AC, Maggini S.Vitamin C and immune function.Nutrients. 2017;9(11):1211. doi:10.3390/nu9111211Pullar JM, Carr AC, Vissers MCM.The roles of vitamin C in skin health.Nutrients. 2017 Aug 12;9(8):866. doi:10.3390/nu9080866National Institute of Diabetes and Digestive and Kidney Diseases.Your digestive system & how it works.Centers for Disease Control and Prevention.Fiber: The carb that helps you manage diabetes.Centers for Disease Control and Prevention.Salmonella. questions and answers.Burris KP, Simmons OD, Webb HM, et al.Salmonella entericacolonization and fitness in pre-harvest cantaloupe production.Food Microbiology. 2021;93:103612. doi:10.1016/j.fm.2020.103612Center for Disease Control and Prevention.Salmonella outbreak linked to cantaloupes.Walsh KA, Bennett SD, Mahovic M, Gould LH.Outbreaks associated with cantaloupe, watermelon, and honeydew in the United States, 1973-2011.Foodborne Pathog Dis.2014 Dec;11(12):945-52. doi:10.1089/fpd.2014.1812University of Arkansas. Division of Agriculture.Cantaloupe-its color hints to its good nutrition.
MyFoodData.Nutrition comparison. Watermelon, cantaloupe, honeydew.
American Diabetes Association.What are the best fruit choices for diabetes?
Centers for Disease Control and Prevention.Salmonella outbreak linked to cantaloupes.
MyFoodData.Cantaloupe melons.
UCLA Health.15 foods that help you stay hydrated.
U.S. Department of Agriculture.Melons, cantaloupe, raw.
Centers for Disease Control and Prevention.Healthy habits: fruits and vegetables to manage weight.
American Academy of Ophthalmology.36 fabulous foods to boost eye health.
Mrowicka M, Mrowicki J, Kucharska E, Majsterek I.Lutein and zeaxanthin and their roles in age-related macular degeneration-neurodegenerative disease.Nutrients. 2022; 14(4):827. doi:10.3390/nu14040827
American Heart Association.How potassium can help control high blood pressure.
Carr AC, Maggini S.Vitamin C and immune function.Nutrients. 2017;9(11):1211. doi:10.3390/nu9111211
Pullar JM, Carr AC, Vissers MCM.The roles of vitamin C in skin health.Nutrients. 2017 Aug 12;9(8):866. doi:10.3390/nu9080866
National Institute of Diabetes and Digestive and Kidney Diseases.Your digestive system & how it works.
Centers for Disease Control and Prevention.Fiber: The carb that helps you manage diabetes.
Centers for Disease Control and Prevention.Salmonella. questions and answers.
Burris KP, Simmons OD, Webb HM, et al.Salmonella entericacolonization and fitness in pre-harvest cantaloupe production.Food Microbiology. 2021;93:103612. doi:10.1016/j.fm.2020.103612
Center for Disease Control and Prevention.Salmonella outbreak linked to cantaloupes.
Walsh KA, Bennett SD, Mahovic M, Gould LH.Outbreaks associated with cantaloupe, watermelon, and honeydew in the United States, 1973-2011.Foodborne Pathog Dis.2014 Dec;11(12):945-52. doi:10.1089/fpd.2014.1812
University of Arkansas. Division of Agriculture.Cantaloupe-its color hints to its good nutrition.
U.S. Department of Health & Human Services. FoodSafety.gov.Recalls and outbreaks.
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