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Health Benefits of Cantaloupe

Health Benefits of Cantaloupe

Jun. 19th, 2023

Cantaloupe is a sweet, refreshing fruit that ripens in the summer time, making it a great snack or addition to many seasonal recipes. Cantaloupe also provides many essential nutrients that help your body perform its daily functions.

Cantaloupe is a melon that belongs to the Cucurbitaceae family, along with watermelon, cucumber, and honeydew. Although the exact origin of cantaloupe is not known, many believe the melon originated in Africa. Today, cantaloupe is grown all over the United States.1

Here are 7 health benefits you can get from eating cantaloupe.

Contains Beta-carotene

One of the benefits of cantaloupe is that it contains beta-carotene, a carotenoid that is responsible for giving fruits such as cantaloupe its color. Cantaloupe contains more beta-carotene than other yellow/orange fruits including oranges, nectarines, mangoes, peaches, and grapefruit.2

Your body converts beta-carotene into vitamin A, which assists your body in blood cell production, immune response, and promotes eye health. Beta-carotene also acts as an antioxidant that fights free radicals, which are unstable atoms that attack cells in your body and cause disease.3

Full of Fiber

One cup of cantaloupe contains 6% of your daily recommended amount of fiber, making it a great choice to increase your fiber-intake. Fiber helps you feel full for longer, which reduces the desire to mindlessly snack throughout the day.4

Fiber helps regulate your body’s digestion and keeps your blood sugar in check. Additionally, fiber helps to balance cholesterol levels and lowers your risk of diabetes.5

Contains Vitamin C

Another one of the health benefits of cantaloupe is 1 cup contains over 100% of the daily recommended value of vitamin C. This makes cantaloupe a great addition to your breakfast in the morning.2

Vitamin C is needed for the production of blood vessels, muscles, and collagen. Vitamin C also helps boost your immune system by stimulating white blood cells in the body, which helps to fight off illnesses and the common cold.6

Prevents Dehydration

Drinking water throughout the day is the best way to stay hydrated. However, many fruits also provide water that can aid in your hydration. Cantaloupes are 90% water, making them a hydrating snack option.7

Staying hydrated is important for your health. Your cells, tissues, and organs all need water to function properly. Water helps flush out waste from your body, regulate temperature, and protects your body’s tissues and joints.8


One cup of cantaloupe contains 10% of the recommended daily amount of potassium.9

The heart and muscles need potassium to function properly. Potassium also helps control blood pressure, which boosts your heart’s health.

Potassium also serves as an electrolyte, which your body can only get from what you eat and drink. Electrolytes help regulate chemical reactions in the body and maintain fluid balance inside and outside of your cells.10

Manages Diabetes

Another one of the health benefits of cantaloupe is it has a low glycemic load score of 4, making it a great choice for those who are diabetic.11

A low glycemic load means that the body digests it slowly, preventing a spike in blood sugar. This is important for those who have diabetes because a spike in blood sugar can cause symptoms such as headaches, weakness, and blurred vision. High blood sugar levels can be dangerous if left untreated.12

Combats Hair Loss

An additional cantaloupe benefit is it contains sufficient amounts of inositol, a form of vitamin B. This vitamin is needed for hair growth and it also helps to reduce your risk of hair loss.13

The vitamin C in cantaloupe also helps the body produce collagen, which provides structure for the hair and prevents it from thinning. Additional vitamins in cantaloupe, including vitamin A, folate, and iron, can help stimulate hair growth.

If you’re looking for a natural way to stimulate hair growth, try eating more cantaloupe.

Choosing and Eating Cantaloupe

Cantaloupes can be found in grocery stores year-round. However, they’re freshest and sweetest during the summer season.

When choosing any fruit, you want to make sure you’re making the right selection by choosing fresh, ripe produce. The perfect cantaloupe will be symmetrical and a little heavy. The color should be creamy and lightly yellow-orange. There should be little to no green on the cantaloupe.

Here are some ways you can enjoy cantaloupe:

  • Slice it and eat the fruit by itself as a snack
  • Add cantaloupe to a smoothie
  • Puree cantaloupe to make a lemonade
  • Top your yogurt parfait with cantaloupe
  • Add cantaloupe on top of your salad
  • Make a cantaloupe salad with mozzarella and basil
  • Make homemade sorbet with cantaloupe
  • Wrap prosciutto around a slice of cantaloupe and drizzle with balsamic for an appetizer
  • Grill cantaloupe on skewers with other fruits, vegetables, meats, or cheeses
  • Roast cantaloupe and serve with ice cream

About Saber Healthcare Group

Saber Healthcare is an organization that provides services to more than 115 buildings across the states of Ohio, Pennsylvania, Virginia, North Carolina, Indiana, Delaware, and Florida. To learn more about our company and services, click here.

Saber Healthcare is an organization dedicated to providing consultant services to long-term care providers. This article is for informational purposes and is not meant to be seen as professional advice. Please consult with a medical expert before relying on the information provided.


  1. Ware, Megan and Olsen, Natalie. “Everything you need to know about cantaloupe.” Healthline Media, Medical News Today. November 8th, 2019. Accessed June 13th, 2023.
  2. McDermott, Annette and Arnarson, Atli. “7 Nutritious Benefits of Eating Cantaloupe.” Healthline Media, October 12th, 2019. Accessed June 13th, 2023.
  3. “Vitamin A.” The President and Fellows of Harvard College, Harvard T.H. Chan School of Public Health. Accessed June 19th, 2023.
  4. “Cantaloupe.” WebMD, August 9th, 2022. Accessed June 19th, 2023.
  5. “Dietary Fiber: Types and Health Benefits.” Saber Healthcare Group, September 27th, 2022. Accessed June 15th, 2023.
  6. “5 Scientifically Proven Benefits of Vitamin C.” Saber Healthcare Group, September 4th, 2020. Accessed June 19th, 2023.
  7. Russell, Tonya and Del Coro, Kristy. “The Sweet Health Benefits of Eating Cantaloupe.” Dotdash Meredith, May 21st, 2023. Accessed June 14th, 2023.
  8. “How Hydration Affects Your Health.” Saber Healthcare Group, April 17th, 2021. Accessed June 19th, 2023.
  9. “5 Amazing Health Benefits of Cantaloupe.” Keri Glassman LLC, Accessed June 15th, 2023.
  10. “Electrolytes.” Cleveland Clinic, Accessed June 19th, 2023.
  11. Divya, Jacob and Shaziya, Allarakha. “What Are the Benefits of Eating Cantaloupe? 10 Benefits.” MedicineNet, Accessed June 14th, 2023.
  12. “Diabetes: Facts, Causes, and Treatment.” Saber Healthcare Group, November 4th, 2020. Accessed June 15th, 2023.
  13. Choudhary, Tanya and Tisatto, Thais. “23 Benefits Of Cantaloupe, Nutritional Value, And Recipes.” IncNut Stylecraze Private Limited, May 30th, 2023. Accessed June 15th, 2023.