A 1-cup serving of cubed cantaloupe provides 1.4 grams of fiber. Although some fiber is better than none, this amount does not qualify cantaloupe as a high-fiber fruit or even a good source of fiber. However, cantaloupe can be part of a healthy, high-fiber diet because it does contain other nutrients that make it a good-for-you food and contributes to the total amount of fiber you consume in a day.
Types of Fiber
The edible part of cantaloupe is made of soluble fiber. Soluble fiber slows digestion and makes you feel full longer by forming a gel inside your intestines. Cantaloupe also has a very small amount of insoluble fiber, or the type that does not break down.
Cantaloupe contains large amounts vitamin A in the form of beta-carotene, which gives it its orange color on the inside. It also is high in vitamin C and is fat-free, cholesterol-free and low in sodium. A 1-cup serving provides only 54 calories, making it a healthy choice for a side dish or snack.
The adequate intake for fiber is 25 grams per day for women and 38 grams per day for men. However, the average American eats much less than the recommended amount, according to the Dietary Guidelines for Americans, 2010. Adding cantaloupe to your diet is a good start to reaching the recommendation, but your diet should include foods that are higher in fiber as well.
Better Sources of Fiber
Beans, bran cereals, lentils, most fruits with skin, greens, prunes, apples, nuts, bananas, oranges, oatmeal and broccoli are good sources of fiber. Fruits with edible skin, berries, bananas, and oranges are better fruit sources of fiber than cantaloupe.
- USDA Nutrient Database: Cantaloupe.
- Colorado State University Extension: Dietary Fiber
- Fruits and Veggies More Matters: Cantaloupe Nutrition Selection Storage.
- U.S. Department of Agriculture and U.S. Department of Health and Human Services: The Dietary Guidelines for Americans, 2010
- Harvard University Health Services: Fiber Content of Foods in Common Portions