Delicious Cantaloupe Calories
for Weight Loss Results
Article by Sky Taylor, Diet Bites
Weight loss never tasted so great!
One cup of cantaloupe contains about 50 calories. One wedge that is 1/8th or a medium sized melon contains 23 calories. One wedge from a smaller melon that is just over 4" in diameter contains just a bit less caloric content at 19 calories per serving size.
One fruit that is about 5" in diameter contains 188 Kcals and one small fruit that is about 4¼ in diameter contains 150 Kcals.
For a beautiful low calorie diet dessert arrange ten melon balls in a pretty glass serving dish and spray with 1 serving of low fat whipped cream (14 calories per serving).
Dust with ground cinnamon; finish with a light dusting of powdered sugar.
The melon contains less that 50 calories, the whipped cream only 15 per serving and the powdered sugar about 15 calories for a light dusting. The ground cinnamon is zero calories.
Like other melons, you get a lot of food for minimal calories.
This super fruit may also be enjoyed frozen or whipped into a cool cantaloupe soup that very tasty in the summer time. Add a dash of cinnamon and ground cloves.
Cantaloupes are a Good Source of Vitamin C and dietary fiber.
Nutrition Facts, Cantaloupe Calories
|
Vitamins, Minerals
| Units | Medium 5" Round Melon 552 g | 1 wedge 69 g | Small 4¼" Round Melon 441 g | 1 cup, cubes 160 g |
1 cup, diced 156 g | Large 6½" Round Melon, 814 g |
|---|---|---|---|---|---|---|---|
| Calories, Energy |
kcal
| 188
| 23
| 150
|
226
|
220
|
1148
|
| Protein |
g
| 4.64
| 0.58
| 3.70
|
0.30
|
0.30
|
1.55
|
| Total lipid (fat) |
g
| 1.05
| 0.13
| 0.84
|
1.04
|
1.01
|
5.29
|
| Ash |
g
| 3.59
| 0.45
| 2.87
|
13.06
|
12.73
|
66.42
|
| Carbohydrate Totals |
g
| 45.04
| 5.63
| 35.99
|
1.4
|
1.4
|
7.3
|
| Fiber, total dietary |
g
| 5.0
| 0.6
| 4.0
|
12.58
|
12.26
|
63.98
|
| Sugars, total |
g
| 43.39
| 5.42
| 34.66
|
6.96
|
6.79
|
35.41
|
| Sucrose |
g
| 24.01
| 3.00
| 19.18
|
2.46
|
2.40
|
12.54
|
| Glucose (dextrose) |
g
| 8.50
| 1.06
| 6.79
|
2.99
|
2.92
|
15.22
|
| Fructose |
g
| 10.32
| 1.29
| 8.25
|
0.00
|
0.00
|
0.00
|
| Lactose |
g
| 0.00
| 0.00
| 0.00
|
0.06
|
0.06
|
0.33
|
| Maltose |
g
| 0.22
| 0.03
| 0.18
|
0.10
|
0.09
|
0.49
|
| Galactose |
g
| 0.33
| 0.04
| 0.26
|
0.05
|
0.05
|
0.24
|
| Starch |
g
| 0.17
| 0.02
| 0.13
|
14
|
14
|
73
|
| Calcium, Ca |
mg
| 50
| 6
| 40
|
19
|
19
|
98
|
| Iron, Fe |
mg
| 1.16
| 0.14
| 0.93
|
24
|
23
|
122
|
| Magnesium, Mg |
mg
| 66
| 8
| 53
|
427
|
417
|
2173
|
| Phosphorus, P |
mg
| 83
| 10
| 66
|
26
|
25
|
130
|
| Potassium, K |
mg
| 1474
| 184
| 1177
|
0.29
|
0.28
|
1.47
|
| Sodium, Na |
mg
| 88
| 11
| 71
|
0.066
|
0.064
|
0.334
|
| Zinc, Zn |
mg
| 0.99
| 0.12
| 0.79
|
0.066
|
0.064
|
0.334
|
| Copper, Cu |
mg
| 0.226
| 0.028
| 0.181
|
1.6
|
1.6
|
8.1
|
| Manganese, Mn |
mg
| 0.226
| 0.028
| 0.181
|
0.6
|
0.6
|
3.3
|
| Fluoride, F |
µg
| 5.5
| 0.7
| 4.4
|
58.7
|
57.3
|
298.7
|
| Selenium, Se |
µg
| 2.2
| 0.3
| 1.8
|
0.066
|
0.064
|
0.334
|
| Vitamin C, total |
mg
| 202.6
| 25.3
| 161.8
|
1.174
|
1.145
|
5.975
|
| Thiamin |
mg
| 0.226
| 0.028
| 0.181
|
0.168
|
0.164
|
0.855
|
| Riboflavin |
mg
| 0.105
| 0.013
| 0.084
|
0.115
|
0.112
|
0.586
|
| Niacin |
mg
| 4.052
| 0.506
| 3.237
|
34
|
33
|
171
|
| Pantothenic acid |
mg
| 0.580
| 0.072
| 0.463
|
0
|
0
|
0
|
| Vitamin B-6 |
mg
| 0.397
| 0.050
| 0.318
|
34
|
33
|
171
|
| Folate, total |
µg
| 116
| 14
| 93
|
34
|
33
|
171
|
| Folic acid |
µg
| 0
| 0
| 0
|
12.2
|
11.9
|
61.9
|
| Folate, food |
µg
| 116
| 14
| 93
|
0.2
|
0.2
|
0.8
|
| Folate, DFE |
µg_DFE
| 116
| 14
| 93
|
0.00
|
0.00
|
0.00
|
| Choline, total |
mg
| 42.0
| 5.2
| 33.5
|
0.00
|
0.00
|
0.00
|
| Betaine |
mg
| 0.6
| 0.1
| 0.4
|
270
|
264
|
1376
|
| Vitamin B-12 |
µg
| 0.00
| 0.00
| 0.00
|
0
|
0
|
0
|
| Vitamin B-12, added |
µg
| 0.00
| 0.00
| 0.00
|
3232
|
3151
|
16443
|
| Vitamin A, RAE |
µg_RAE
| 933
| 117
| 745
|
26
|
25
|
130
|
| Retinol |
µg
| 0
| 0
| 0
|
2
|
2
|
8
|
| Carotene, beta |
µg
| 11150
| 1394
| 8908
|
5411
|
5276
|
27529
|
| Carotene, alpha |
µg
| 88
| 11
| 71
|
0
|
0
|
0
|
| Cryptoxanthin, beta |
µg
| 6
| 1
| 4
|
42
|
41
|
212
|
| Vitamin A, IU |
IU
| 18669
| 2334
| 14915
|
0.08
|
0.08
|
0.41
|
| Lycopene |
µg
| 0
| 0
| 0
|
0.00
|
0.00
|
0.00
|
| Lutein + zeaxanthin |
µg
| 144
| 18
| 115
|
0.00
|
0.00
|
0.00
|
| Vitamin E |
mg
| 0.28
| 0.03
| 0.22
|
0.18
|
0.17
|
0.90
|
| Vitamin E, added |
mg
| 0.00
| 0.00
| 0.00
|
0.00
|
0.00
|
0.00
|
| Tocopherol, delta |
mg
| 0.00
| 0.00
| 0.00
|
4.0
|
3.9
|
20.4
|
| Vitamin D (D2 + D3) |
µg
| 0.0
| 0.0
| 0.0
|
0.0
|
0.0
|
0.0
|
| Vitamin D |
IU
| 0
| 0
| 0
|
0.082
|
0.080
|
0.415
|
| Vitamin K (phylloquinone) |
µg
| 13.8
| 1.7
| 11.0
|
0.000
|
0.000
|
0.000
|
| Total Lipids, Fatty Acids | |||||||
| Saturated |
g
| 0.282
| 0.035
| 0.225
|
0.000
|
0.000
|
0.000
|
| Monounsaturated |
g
| 0.017
| 0.002
| 0.013
|
0.000
|
0.000
|
0.000
|
| Polyunsaturated |
g
| 0.447
| 0.056
| 0.357
|
0.000
|
0.000
|
0.000
|
| Cholesterol |
mg
| 0
| 0
| 0
|
0
|
0
|
0
|
| Phytosterols |
mg
| 55
| 7
| 44
|
16
|
16
|
81
|
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