The Truth About Cantaloupe

Cantaloupe is often touted as a healthy, low-calorie fruit. But is it really keto friendly? Let’s take a closer look at the nutritional data to find out.

What is cantaloupe

Cantaloupe is a variety of muskmelon, which is native to South Asia and Europe. They are round or oval in shape and have a hard, scaly outer rind that is usually green, orange, or brown. The flesh is orange or pink and has a sweet, fragrance. Cantaloupes are an excellent source of vitamins A and C, as well as potassium.

Cantaloupe is a type of melon that belongs to the botanical family Cucurbitaceae which also includes cucumbers, squash, and pumpkins. Although technically a fruit, cantaloupe is often considered a vegetable because it’s commonly used in savory dishes. Cantaloupes are low in calories but high in several important vitamins and minerals. A 1-cup (177-gram) serving of cantaloupe pieces contains (1):

Calories: 54

Protein: 1 gram

Fat: 0 grams

Carbs: 14 grams

Fiber: 2 grams

Sugar: 9 grams

Vitamin C: 21% of the Reference Daily Intake (RDI)

Potassium: 5% of the RDI

Vitamin A: 17% of the RDI

Because cantaloupe is high in carbs and sugar but low in fiber, it’s not considered keto friendly.

The nutritional value of cantaloupe

Cantaloupe is an excellent source of vitamins A and C, potassium, dietary fiber and beta-carotene. One cup of cantaloupe balls provides over 100% of the daily value for vitamin A and over 80% of the daily value for vitamin C. Vitamin A is important for maintaining healthy skin, vision and immune function. Vitamin C is a powerful antioxidant that helps protect cells from damage and aids in the absorption of iron. Potassium is important for maintaining healthy blood pressure and heart function. Dietary fiber aids in digestion and can help to prevent constipation. Beta-carotene is converted to vitamin A in the body and is also a powerful antioxidant.

Cantaloupe is low in calories and fat and is a good choice for people on a weight loss or maintenance diet. One cup of cantaloupe balls has only 60 calories and less than one gram of fat.

Is cantaloupe keto friendly

Yes, cantaloupe is keto friendly. One cup of cantaloupe contains only 11 grams of carbs, which is well within the desired range for keto dieters. Additionally, cantaloupe is a good source of vitamins A and C, both of which are important for maintaining a healthy immune system.

The benefits of cantaloupe

Cantaloupe is an excellent source of vitamins A and C, as well as potassium. It’s also a good source of fiber, which can help keep you feeling full and may aid in weight loss. Additionally, cantaloupe is low in calories and has a high water content, both of which are beneficial if you’re trying to lose weight or maintain a healthy weight.

How to include cantaloupe in a keto diet

Cantaloupe is a type of muskmelon—a group of fruits that also includes honeydews, casabas, Crenshaw melons, and others. Cantaloupes range in size from 3 to 8 pounds (1.4 to 3.6 kilograms) with a wide variety of shapes, although the most common type is round with distinct longitudinal ridges running from the stem end to the blossom end. The rind is usually pale greenish-tan to creamy yellow and the flesh is orange or salmon colored. Depending on the variety, there may be large, black seeds in the center or smaller, white seeds distributed throughout the flesh.

Nutritionally speaking, cantaloupe is an excellent source of vitamins A and C as well as potassium. It’s also low in calories and carbs, making it a good choice for people on a keto diet. One cup ( 160 grams) of cantaloupe contains 11 grams of carbs, 2 of which are fiber. This same amount also provides 274 mg of potassium and over 200% of the daily value for vitamin A (1).

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Jay Stallings

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