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Cantaloupe Calories, Nutrition
Carbs, Protein, Fats, Fiber

Written by Sky Taylor, Diet Bites

Big Food, Little Calories

If you are trying to lose those unwanted layers of fat yet are fretting about which foods would be best in order to assist you in accomplishing your goals, a fine pick from the garden is the stellar cantaloupe.

It may look like an ugly duckling on the outside, but once the flesh is revealed - what a beautiful picture of health! This super fruit is a great example of the old saying, 'You can't judge a food by looking at its rind" - or something to that effect.

Cantaloupe Soup Recipe

For those warm spring or hot summer time days, a bowl or cup of fruit soup can really hit the spot and is yummy for the tummy - and good for the body as fruit contains essential vitamins and minerals that it needs in order to fill its very best.

If you're using fresh fruit - and in this event, we're going to make use of our fresh cantaloupe, you'll need to draw the juice from the fruit. When any type of melon is being used, this is quite an easy process because the majority of the fruit consists of water.

Cut the melon into chunks. Use an old fashioned potato smasher - or even a modern day food processor or blender to accomplish the job.

Now we're ready to add a bit of flavors to our juice - such as ground cinnamon or nutmeg - cloves or ginger. For our fruit soup recipe we're going to use just tiny bit of ground cinnamon. And we'll sweeten it with sugar substitute in order to save calories.

If the soup is too thin, you can heat it and thicken it with a cornstarch and water solution, then allow it to cool again before enjoying.

Calories, Nutrition in Cantaloupe

Energy, Vitamins, Minerals

Unit Measures 1 cup diced 1 melon, large - about 6-1/2" in diameter 1 wedge, 1/8 of a large melon 1 melon, about 4-1/4" in diameter 1 wedge, about 1/8 of a small melon

Ash

g
1.01
5.29
0.66
2.87
0.36

Calcium, Ca

mg
14
73
9
40
5

Calories

kcal
53
277
35
150
19

Carbohydrate

g
12.73
66.42
8.32
35.99
4.49

Cholesterol

mg
0
0
0
0
0

Copper, Cu

mg
0.064
0.334
0.042
0.181
0.023

Saturated Fat

g
0.080
0.415
0.052
0.225
0.028

Fiber, total dietary

g
1.4
7.3
0.9
4.0
0.5

Folate, DFE

mcg_DFE
33
171
21
93
12

Folate, food

mcg
33
171
21
93
12

Folate, total

mcg
33
171
21
93
12

Folic acid

mcg
0
0
0
0
0

Fructose

g
2.92
15.22
1.91
8.25
1.03

Galactose

g
0.09
0.49
0.06
0.26
0.03

Glucose (dextrose)

g
2.40
12.54
1.57
6.79
0.85

Iron, Fe

mg
0.33
1.71
0.21
0.93
0.12

Lactose

g
0.00
0.00
0.00
0.00
0.00

Magnesium, Mg

mg
19
98
12
53
7

Maltose

g
0.06
0.33
0.04
0.18
0.02

Manganese, Mn

mg
0.064
0.334
0.042
0.181
0.023

Niacin

mg
1.145
5.975
0.749
3.237
0.404

Pantothenic acid

mg
0.164
0.855
0.107
0.463
0.058

Phosphorus, P

mg
23
122
15
66
8

Potassium, K

mg
417
2173
272
1177
147

Protein

g
1.31
6.84
0.86
3.70
0.46

Retinol

mcg
0
0
0
0
0

Riboflavin

mg
0.030
0.155
0.019
0.084
0.010

Selenium, Se

mcg
0.6
3.3
0.4
1.8
0.2

Sodium, Na

mg
25
130
16
71
9

Starch

g
0.05
0.24
0.03
0.13
0.02

Sucrose

g
6.79
35.41
4.44
19.18
2.39

Sugars, total

g
12.26
63.98
8.02
34.66
4.32

Thiamin

mg
0.064
0.334
0.042
0.181
0.023

Total Fat

g
0.30
1.55
0.19
0.84
0.10

Vitamin A, IU

IU
5276
27529
3450
14915
1860

Vitamin A, RAE

mcg_RAE
264
1376
172
745
93

Vitamin B-12

mcg
0.00
0.00
0.00
0.00
0.00

Vitamin B-6

mg
0.112
0.586
0.073
0.318
0.040

Vitamin C

mg
57.3
298.7
37.4
161.8
20.2

Vitamin E (alpha-tocopherol)

mg
0.08
0.41
0.05
0.22
0.03

Vitamin K (phylloquinone)

mcg
3.9
20.4
2.5
11.0
1.4

Water

g
140.63
733.82
91.95
397.56
49.58

Zinc, Zn

mg
0.28
1.47
0.18
0.79
0.10

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