9 Surprising Benefits of Cantaloupe

Cantaloupe is a highly nutritious fruit thanks to its high vitamin, mineral, and antioxidant content. 

While cantaloupes are part of the same family as honeydew melons, they should not be mistaken for them. 

In fact, they are completely different fruits. 

Cantaloupe is also called muskmelon, rockmelon, sweet melon, and Persian melon.

In this article, we’ll review the health benefits of cantaloupe. 

In addition, we’ll talk about different ways to add cantaloupe to your diet, how to choose the best cantaloupe, the nutrients in cantaloupe, and any possible side effects that may arise. 

Health Benefits of Eating Cantaloupe

Cantaloupe is high in water, vitamins, minerals, and antioxidants. For that reason, cantaloupe offers different health benefits. 

Here are some of the possible health benefits of adding cantaloupe as part of your diet. 

1) Reduced Inflammation

One way cantaloupe is good for you is that it has a variety of antioxidants, including lutein, zeaxanthin, choline, selenium, vitamin C, and beta-carotene. 

Studies show that antioxidants help decrease the damage done by free radicals, which are unstable molecules that can increase inflammation and damage cells. 

As a result, thanks to its reduced free radicals, cantaloupe can help decrease inflammation and reduce the risk of chronic illnesses. 

2) Improved Hydration

During summer, you are more likely to sweat due to the heat. If you are not careful with your water intake, it can lead to dehydration. 

Cantaloupes are almost 90% water, meaning they can help you stay hydrated. 

In addition, they contain electrolytes, such as sodium, potassium, magnesium, and calcium, providing extra protection against dehydration. 

However, keep in mind that while cantaloupe can help increase your water intake, it should never replace drinking water. 

Make sure you are drinking at least half your body weight (pounds) in ounces of water. 

3) Enhanced immune Function 

The carotenoid compounds found in cantaloupe can help enhance immune function. 

Research shows that beta-carotene, a powerful antioxidant, can help enhance immune cell function. 

In addition, rockmelon is high in vitamin C. In fact, one cup of cantaloupe (cubes) offers 97% of the daily recommended intake for vitamin C. 

Just like beta-carotene, vitamin C is a powerful antioxidant that research shows can help reduce inflammation and enhance immune function

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4) Reduced Asthma 

Animal studies suggest that consuming high quantities of beta-carotene may help prevent asthma later in life. 

In addition, thanks to its choline content, rockmelon can help reduce inflammation since it is a powerful antioxidant. 

However, more research is still needed to determine the effects of cantaloupe on reducing the risk of asthma and its symptoms. 

5) Improved Eye Health 

Research shows that beta-carotene, lutein, and zeaxanthin can help decrease the risk of age-related macular degeneration. 

It also seems that it can help reduce the damage of harmful blue light rays. As a result, it can protect eye health

6) Better Muscle Recovery and Performance 

Thanks to its water and electrolyte content, muskmelon may be what you need to help improve post-workout recovery. 

Potassium, an electrolyte found in cantaloupe, acts as a vasodilator, helping blood vessels relax and allowing more oxygen and nutrients to reach muscles. 

Also, thanks to its high potassium content, it can help reduce the risk of muscle cramping. And it may allow for a quicker muscle recovery and reduce post-workout stress. 

7) Improved Gut Health 

Cantaloupe is high in fiber, which can help improve digestion. One cup of cantaloupe provides 5% of the daily recommended intake of fiber. 

This can help reduce the risk of constipation, and it can help improve gut health. 

Better gut health may help promote better hormone regulation and enhanced immune function. 

8) Reduced Blood Pressure 

Cantaloupe contains essential components that can help support heart health, such as potassium, vitamin C, and choline. 

As mentioned, studies show that potassium helps widen blood vessels, which ultimately leads to a reduction in blood pressure. 

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9) Improved Skin Health

Finally, cantaloupe may help promote skin health. Thanks to its high beta-carotene content along with other antioxidants, muskmelon can help reduce the risk of skin damage and promote better-looking skin. 

Also, thanks to its high vitamin C content, cantaloupe can help increase collagen production, leading to improved skin, hair, and nails. 

Nutritional Value In Cantaloupe

Here is the nutritional information for one cup of cubed cantaloupe (160 grams). 

  • Calories: 226
  • Carbs: 13.1 grams
  • Fiber: 1.4 grams
  • Protein: 1.3 grams
  • Fats: 0.3 grams 

In addition, as mentioned, sweet melon is high in potassium, vitamin C, beta-carotene, folate, lutein, zeaxanthin, and magnesium. 

How To Pick The Perfect Cantaloupe

If you want to try cantaloupe, you may be wondering how to choose the best cantaloupe. After all, looking at its hard exterior, it may be challenging to choose a sweet and delicious one. 


The best way to pick a perfect cantaloupe is by its smell. It should have a sweet and slightly musky scent. 


In addition, you should also look at its size. Cantaloupe should feel heavy, with a rind that resembles a raised netting. And, when you press the stem end, it should slightly yield. 

How To Add Cantaloupe To Your Diet

While cantaloupes are delicious on their own, there are several ways in which you can add them to your diet. Here are some examples to help you add cantaloupe to your diet. 

Cantaloupe tropical salad

Cut your favorite tropical fruits, such as cantaloupe, papaya, mango, and pineapple, to make a delicious tropical cantaloupe salad. 

Cantaloupe salad

Mix mozzarella, red wine vinegar, onions, basil, olives, and cantaloupe for a delicious and refreshing salad. 

Cantaloupe smoothie

In a blender, mix milk, cantaloupe, ice, and vanilla protein powder for the perfect post-workout smoothie. 

Cantaloupe salsa

Combine mango, papaya, jalapeño, cantaloupe, red peppers, and chipotle peppers for a delicious spicy dip. 

Fruit kebabs

Cut your favorite fruits, such as cantaloupe, strawberries, honeydew melon, and pineapple, for a refreshing snack perfect for a hot summer afternoon. 

Cantaloupe sorbet

Combine Greek yogurt, honey, and cantaloupe for a refreshing, healthy snack. You can also make a sorbet using lemon, water, cantaloupe, and honey. 

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Are There Any Side Effects of Muskmelon?

While cantaloupe is safe and well-tolerated, some people may experience certain side effects. 

Due to its high fiber content, some people may get digestive issues, such as bloating, gas, stomach cramps, and upset stomach. 

If this is the case, you may want to reduce the portion size. 

Also, some people may have an allergic reaction when eating cantaloupe. 

And, due to its high potassium content, people with kidney disease should be careful with how much cantaloupe they eat. 


Is cantaloupe healthy?

Yes, cantaloupe is a good snack that is high in vitamins, minerals, and antioxidants. It can help reduce inflammation, promote skin health, and improve gut health. 

How to tell if a cantaloupe is ripe?

A ripe cantaloupe has a sweet smell, and its stem should yield when you touch it. Also, it should be heavy and have a netting outer layer. 

How to cut a cantaloupe?

To cut cantaloupe, cut it in half with a knife. You can then scoop its flesh or cut it into slices or cubes. 

When is cantaloupe season?

Normally, cantaloupe season is from June to August. While you may find cantaloupe in other months, keep in mind that they may be less sweet and less flavorful. 


Cantaloupe is a delicious and refreshing fruit that offers different health benefits. Thanks to its high vitamin, mineral, and antioxidant content, cantaloupe possesses several health benefits, such as reduced inflammation, improved eye health, better performance, and improved gut health. 

While cantaloupe is safe and well-tolerated, keep in mind that it has a high fiber content. So, for some people, it may increase the risk of digestive issues, such as bloating, gas, stomach cramps, and diarrhea. 

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