Very high water content and one of the best fruit sources of vitamin A.
Cantaloupe is roughly 90% water, which is most of what it does. That makes it
useful in hot weather and for anyone struggling to drink enough, and it means the calorie
count stays low even for a generous portion.
Orange-fleshed cantaloupe is unusually high in beta-carotene — among the best fruit sources of vitamin A there is, comparable to carrot per gram.
Melon is one of the fruits most likely to cause bloating in people with IBS, because of its
fructose content relative to glucose.
Per 100g of flesh.
Based on the nutrients and fibre this food supplies. These are supporting foods, not treatments.
Smell the stem end. A ripe melon is fragrant there. Colour and
firmness tell you far less than aroma does.
It should feel heavy for its
size — light means it has dried out.
Wash the rind before
cutting. Melon rinds have been linked to listeria and salmonella outbreaks; the knife
carries surface bacteria into the flesh.
Refrigerate cut melon
promptly and eat within a couple of days.
The value here is water and potassium in a form people will actually consume.
Adequate hydration affects blood pressure, kidney function and constipation, and a lot of
people find fruit easier than plain water.
The beta-carotene content is the standout — orange cantaloupe flesh rivals carrot per gram, and your body converts it to vitamin A as needed, which makes it far safer than preformed vitamin A.
Food safety: pre-cut melon has been involved in several
listeria and salmonella outbreaks. Buy whole where you can, wash the rind, and refrigerate cut
fruit.
IBS: melon is high-FODMAP and a frequent trigger.
Diabetes: whole fruit over juice, portion aware, and better eaten
with protein or fat than alone.
IBS: several fruits are high-FODMAP
and commonly trigger symptoms — tolerance is personal.
Kidney
disease: potassium may need limiting. Ask your doctor for your numbers.
This is information, not a prescription. If you are managing a diagnosed condition or taking medication, talk to your doctor before making a large change to your diet.
Nutrition figures on this page come from standard food composition data. These links let you check the numbers and read the underlying research yourself rather than taking our word for it.