A gourd relative, the cantaloupe -- or muskmelon -- is part of a family that also includes squashes, cucumbers and watermelons. Based on the Nutritional Labeling and Education Act, one serving of cantaloupe is equal to one-fourth of a medium-size fruit, corresponding to 4.7 oz. This fruit provides several vitamins, many minerals and some protein.
Calories
One cantaloupe serving provides 45.3 calories, a little over 2 percent of a 2,000-calorie diet. Carbohydrates make up most of the caloric intake the fruit provides: 39.4. Fats contribute 2.1 calories, and protein offers 3.8. It takes about 10 minutes of moderate walking to burn the calories you get from eating this serving of cantaloupe.
Vitamins
This serving of cantaloupe offers 91 percent of the recommended dietary intake for vitamin A and 5 percent of that for vitamin C. Both nutrients are antioxidants; they neutralize disease-causing molecules called free radicals. Vitamin E, another antioxidant, is also present in the fruit but in an insignificant amount, less than 1 percent of the recommended daily intake. In addition, cantaloupe provides six of the B-complex vitamins: B-6, thiamine, riboflavin, niacin, pantothenic acid and folate. The B vitamins facilitate the breakdown of foods into energy during digestion. Muskmelon is also a source of vitamin K, essential for blood coagulation and healthy bones, with this serving providing 4 percent of the recommended intake.
Minerals
The trace minerals iron, zinc, copper, selenium, manganese and fluoride are present in cantaloupe in varying amounts. Trace minerals are so called because your body needs them only sparingly. Other essential minerals this fruit provides are calcium, with 12.06 mg; magnesium, 16.08 mg; phosphorus, 20.1 mg; potassium, 357.78 mg; and sodium, 21.44 mg. Your body needs larger amounts of these minerals, which have various functions. Zinc, for instance, facilitates healthy mental development and physical growth, and calcium helps you maintain adequate weight and a strong skeletal structure.
Proteins and Amino Acids
Amino acids are precursors of proteins, which are components of every part of your body. Proteins get constantly broken down, requiring replacement. By eating a serving of cantaloupe, you give your body 2 percent of the recommended daily intake of amino acids. If your system can make a particular amino acid, it is classified as nonessential. Amino acids you can only obtain from foods are considered essential. Essential amino acids in cantaloupe that fulfill at least 1 percent of the recommended dietary intake are histidine, isoleucine, leucine, lysine, threonine, tryptophan and valine. Nonessential amino acids present in significant quantities include a combination of methionine and cystine and a blend of phenylalanine and tyrosine.
Other Nutrition
One serving of cantaloupe offers 10.9344 g of carbohydrates; 1.206 g comes from dietary fiber, and the remaining carbohydrates come from various sugars. With the exception of fiber, which is not digestible, your body turns carbohydrates into energy. Fiber, or roughage, is necessary for normal bowel function and for promoting healthy levels of cholesterol and glucose in your bloodstream.
References
- University of California; Cantaloupe: Safe Methods to Store, Preserve, and Enjoy; Tracy L. Parnell et al.; 2003
- U.S. Food and Drug Administration: Nutritional Labeling and Education Act (NLEA) Requirements (8/94 - 2/95)
- SkipThePie.org: Nutritional Info: Melons, Cantaloupe, Raw
- American Cancer Society: Vitamin B Complex
- University of Maryland Medical Center; Vitamin K; Steven D. Ehrlich, N.M.D.; June 18, 2009
- “Canadian Family Physician”; Health Benefits of Selected Minerals; Milly Ryan-Harshman, Walid Aldoori; May 10, 2005
- Centers for Disease Control and Prevention: Protein
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