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Cantaloupe Calories

Article by Sky Taylor, Diet Bites

One cup of fresh cantaloupe cut into cubes contains about 54 calories.

One small melon contains about 150 calories.

One cup of frozen contains about 55 calories.

Summer Cantaloupe Soup, a diet soup recipe

diet grazingA delicious summer soup prepared with cantaloupe is so easy to prepare.

Simply scoop out the clean flesh of one specimen and blend.

Using cheesecloth, drain the liquid into a container for a clear soup.

If you like the pulverized flesh for a thicker soup, then you can use all of the mixture if you wish.

Add the following to each cup of the liquid: 1/4 teaspoon of ground cinnamon, 1/4 cup of regular creamer.

We like the Italian Creamer as well as the French Vanilla - so we add these to our cool fruit soups quite often. Although they contain significant calories per serving as well as a few fat grams - we're not using that much in the recipe.

Garnish the soup with a spray of reduced fat whipped cream in a can for 15 tiny calories or use non-fat or low fat whipped topping; dust with ground cinnamon if desired and a mint leaf.

Diet Tips for Cantaloupes

diet grazingThis specimen is a summer melon that grows on a vine and it can reach an enormous size. When washed, cut in half and the seeds and pulp are removed, the flesh can be scooped out using an ice cream scoop, then replaced back inside of the shell. It's like an orange boat of beautiful fruit.

diet grazingFresh mint as well as sage and cilantro compliment the flavor of cantaloupe.

diet grazingLet's take a look at the nutritional values of cantaloupe. When viewing, these are the sizes that the values are based upon:

One large melon is about 6 inches in diameter while one medium melon is about 5 inches and one small is about 4 inches.

One large wedge equals 1/8 of a large melon; one medium wedge equals 1/8 of a medium melon and one small wedge equals 1/8 of a small melon. The grams are also provided for each wedge so that they can be compared to the 100 gram measurement.

As we can quickly see, the cantaloupe is rich in potassium content; one large melon provides over 2,000 mg of potassium. It's also fair in dietary fiber content at a little over 7 grams but the dieter would have to consume a lot of cantaloupe to receive these values.

But at less than 300 calories for the large specimen, it contains less caloric values than a large cupcake or cookie. That's a whole lot of food for a very minimal amount of calories.

Another nutritional plus is that the melon also contains protein, iron and calcium benefits and of course, it's naturally low in fat content.

Cantaloupe Calories, Nutrition Facts

Nutritional Elements

1 Cup Cubed

1 Cup Diced

Large Melon
6" Round

Wedge of Large Melon

Medium Melon
5" Round

Small Melon
4" Round

10 Balls

Energy, Calories

54

53

277

35

188

150

47

Protein g

1.34

1.31

6.84

0.86

4.64

3.70

1.16

Carbohydrates g

13.06

12.73

66.42

8.32

45.04

35.99

11.26

Fiber, Dietary g

1.4

1.4

7.3

0.9

5.0

4.0

1.2

Sugars g

12.58

12.26

63.98

8.02

43.39

34.66

10.85

Total Fat g

0.30

0.30

1.55

0.19

1.05

0.84

0.26

Saturated Fat g

0.082

0.080

0.415

0.052

0.282

0.225

0.070

Monounsaturated Fat g

0.005

0.005

0.024

0.003

0.017

0.013

0.004

Polyunsaturated Fat g

0.130

0.126

0.659

0.083

0.447

0.357

0.112

Cholesterol mg

0

0

0

0

0

0

0

 

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