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Cantaloupe: A Super Food with Immunity-Boosting Vitamin C

Written by Diet Bites


A one cup serving of this super food powerhouse provides OVER 100% of the recommended daily allowance (RDA) for Vitamin C in addition to one-half the recommended daily allowance of Vitamin A.

Other nutrition facts surrounding the Super Food, Cantaloupe:

- This melon is naturally low calories, containing about 55 calories per cup when in cube form - and about 60 when scooped into balls. Ten balls contains 47 calories, so each ball contains about 4.7 each - which is pretty amazing.

- The Cantaloupe is naturally low in sodium & fat.

- This super melon contains zero cholesterol, zero caffeine.

- This super food supplies fiber, folate, Vitamin-6, niacin, magnesium & potassium health benefits.

- It also serves to boost immunity and fights infection with its powerful punch of Vitamin C - almost 300 mgs in a large specimen.

- It may also reduce blood pressure and assist with cholesterol health.

cantaloupe recipes

- The beta carotene content in Cantaloupe may cut cancer risks.

Serving Suggestion for Cantaloupe, The Super Food

Adding Bling With Cantaloupe for Healthy Weight Loss

This big-boy fruit is so delicious when scooped into melon balls and served over low fat vanilla frozen yogurt.

It also goes well with reduced fat cottage cheese as well as yogurt.

Just look at how many ways that we can use this healthy fruit - from stuffing it with other chopped or sliced fruit which add zing and color, from pureeing the flesh and creating delicious, low calorie spring and summer fruit soups.

Another fantastic thing to rejoiced about regarding this fruit is that it is very large, thus rendering more servings per fruit - which equals a very inexpensive purchase. Oranges, apples, pears - most cost the same per fruit as the cantaloupe. While the oranges, pears and apples serve one, the melon serves eight quite generously - and it does such for fewer calories. Larger serving, less calories - a real bargain at the market for dieters.

Cantaloupe Calories & Nutrition Facts

A one-wedge serving of melon equals 1/8 of the whole fruit. Here are the caloric values based on the size of the fruit; one wedge from:

- Large size, 35 calories
- Medium size, 23 calories
- Small size, 19 calories

Nutritional Elements

Units

1 Cup Balls

1 Cup Cubed

1 Cup Diced

1 Large Melon
6" Round

1 Wedge of Large Melon

1 Medium Melon
5" Round

1 Wedge of Med Melon

1 Small Melon
4" Round

1 Wedge of Small Melon

10 Cantaloupe Balls

Energy, Calories

kcals

60

54

53

277

35

188

23

150

19

47

Protein

g

1.49

1.34

1.31

6.84

0.86

4.64

0.58

3.70

0.46

1.16

Carbohydrates

g

14.44

13.06

12.73

66.42

8.32

45.04

5.63

35.99

4.49

11.26

Fiber, Dietary

g

1.6

1.4

1.4

7.3

0.9

5.0

0.6

4.0

0.5

1.2

Sugars

g

13.91

12.58

12.26

63.98

8.02

43.39

5.42

34.66

4.32

10.85

Total Fat

g

0.34

0.30

0.30

1.55

0.19

1.05

0.13

0.84

0.10

0.26

Saturated Fat

g

0.090

0.082

0.080

0.415

0.052

0.282

0.035

0.225

0.028

0.070

Monounsaturated Fat

g

0.005

0.005

0.005

0.024

0.003

0.017

0.002

0.013

0.002

0.004

Polyunsaturated Fat

g

0.143

0.130

0.126

0.659

0.083

0.447

0.056

0.357

0.045

0.112

Cholesterol

mg

0

0

0

0

0

0

0

0

0

0

Minerals, Vitamins
Calcium

mg

16

14

14

73

9

50

6

40

5

12

Iron

mg

0.37

0.34

0.33

1.71

0.21

1.16

0.14

0.93

0.12

0.29

Magnesium

mg

21

19

19

98

12

66

8

53

7

17

Phosphorus

mg

27

24

23

122

15

83

10

66

8

21

Potassium

mg

473

427

417

2173

272

1474

184

1177

147

368

Sodium

mg

28

26

25

130

16

88

11

71

9

22

Zinc

mg

0.32

0.29

0.28

1.47

0.18

0.99

0.12

0.79

0.10

0.25

Vitamin C

mg

65.0

58.7

57.3

298.7

37.4

202.6

25.3

161.8

20.2

50.6

Thiamin

mg

0.073

0.066

0.064

0.334

0.042

0.226

0.028

0.181

0.023

0.057

Riboflavin

mg

0.034

0.030

0.030

0.155

0.019

0.105

0.013

0.084

0.010

0.026

Niacin

mg

1.299

1.174

1.145

5.975

0.749

4.052

0.506

3.237

0.404

1.013

Vitamin B-6

mg

0.127

0.115

0.112

0.586

0.073

0.397

0.050

0.318

0.040

0.099

Folate, DFE

g

37

34

33

171

21

116

14

93

12

29

Vitamin B-12

g

0.00

0.00

0.00

0.00

0.00

0.00

0.00

0.00

0.00

0.00

Vitamin A, RAE

g

299

270

264

1376

172

933

117

745

93

233

Vitamin A

IU

5986

5411

5276

27529

3450

18669

2334

14915

1860

4667

Vitamin E

mg

0.09

0.08

0.08

0.41

0.05

0.28

0.03

0.22

0.03

0.07

Vitamin D2 + D3

g

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

Vitamin D

mg

0

0

0

0

0

0

0

0

0

0

Vitamin K

g

4.4

4.0

3.9

20.4

2.6

13.8

1.7

11.0

1.4

3.4

Article Index Within This Section

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