Cantaloupe melon is a popular fruit especially in summer. It belongs to the sugar melons and has a pleasantly sweet flesh with an orange color. One of its greatest advantages is its particularly low calorie content, which makes it a perfect companion in a figure-conscious diet.
Here’s what you should know about cantaloupe melon.
Cantaloupe melon is one of the sugar melons and has a pleasantly sweet flesh with an orange color. The cantaloupe melon (Cucumis melo var. cantalupensis) is a subspecies of the sugar melon and the sweetest of all melons commonly grown in Central Europe. The cantaloupe melon is a particularly noble representative of the melons. It scores more with its inner values, as its skin is not very attractive – but the flesh is even more so. It is also known as cantaloupe because of the wart-like bumps that are often found in its skin. Botanically, the cantaloupe melon belongs to the cucumber family and is a cucurbit. The taste of its flesh is pleasantly sweet and aromatic. When ripe, the flesh has a soft consistency and is very juicy. The melon is therefore particularly popular in summer, when its high water content makes it a refreshing and at the same time healthy snack for in between meals. When cut open, it can be recognized by its orange, sometimes slightly pink flesh. When closed, it can be recognized by its light brown skin, which also has a light net pattern. The pleasant sweet fragrance it exudes is also characteristic of the cantaloupe melon. The Galia melon, on the other hand, with which it is often confused, has a greenish flesh and is slightly larger overall. The average diameter of a cantaloupe melon is only between seven and twelve centimeters. It weighs between 0.5 and 1.5 kilograms. With these dimensions, the cantaloupe melon is one of the smallest melon varieties of all. The first cantaloupe melons in the world originated in India, Africa and Iran and were cultivated around 5000 years ago. About 1000 years later, the melon was also widespread in the Mediterranean region. Around 1700, the cantaloupe melon reached Italy and was grown there from Armenian seeds. The local town of Cantalupo in Sabina, which lies north of Rome, became its namesake. Almost 40 years later, the cantaloupe melon was also first cultivated in England. In addition to Italy, the cantaloupe melon is now grown mainly in Spain and also in France. It is also widely cultivated in the Mediterranean region, especially in Greece and Egypt. The main season of cantaloupe melon ranges from March to September. It is especially common in the mid-summer months.
Importance for health
Cantaloupe melon has many health benefits. Not only is it one of the particularly low-calorie fruits, but it also has a high water content and contains numerous nutrients. Particularly noteworthy in this aspect are vitamins A, B and C, as well as calcium, potassium, manganese, phosphorus and even omega-3 fatty acids. Eating cantaloupe melons supports the immune system, keeps eyes, skin and hair healthy, and the adenosine it contains even protects against cardiovascular disease by reducing the likelihood of blood clots. The high potassium content also helps the body cope with stress. Furthermore, the potassium it contains regulates blood pressure and supports the supply of oxygen to the brain. In general, the smaller a cantaloupe melon is, the higher its nutritional content.
Ingredients and nutritional values
| Nutritional information |
Amount per 100 gram |
| Calories 34 | Fat content 0.2 g |
| Cholesterol 0 mg |
Sodium 16 mg |
| Potassium 267 mg | Carbohydrates 8 g |
| Dietary fiber 0.9 g |
Protein 0.8 g |
The flesh of cantaloupe melon also has a high content of various vitamins and minerals:
- 0.33mg vitamin A
- 0.06mg vitamin B1
- 0.02mg vitamin B2
- 0.09mg vitamin B6
- 37mg vitamin C
- 0.07mg vitamin E
- 0.0432g salt
- 9mg calcium
- 0.2mg iron
- 12mg magnesium
Intolerances and allergies
As long as there is no general intolerance to fructose, cantaloupe melon can usually be eaten without concern. However, it contains salicylic acid, to which a few people are sensitive. Compared to other melons and other fruits, the salicylic acid content of cantaloupe melons is particularly high. In addition, people with grass pollen allergies may cross-allergize with various honeydew melon varieties – including cantaloupe.
Shopping and kitchen tips
The perfect ripeness of a cantaloupe melon can be identified by its smell. When the melon is ripe, it gives off a pleasant sweet scent, which changes to unpleasantly intense to slightly fermented when overripe. The skin should have a light yellow or green hue. Unripe fruits, on the other hand, appear more grayish-green. After purchase, ripe cantaloupe melons are best stored in the refrigerator. Melons that have not yet been cut can be stored for up to two weeks, while cut cantaloupe melons should be used up within two to three days. Open cuts should be covered with cling film. Overall, the cantaloupe melon is a rather sensitive fruit. If temperatures are too low, the cantaloupe melon begins to develop cold damage: The flesh first becomes glassy and then dark. This is the case at temperatures below three degrees Celsius. Due to its net-like skin, the melon is also a collection site for bacteria as well as salmonellae and should be handled with care accordingly. The maximum storage time of up to three days after cutting should not be exceeded for this very reason. A cantaloupe melon should never be stored near strong-smelling foods such as cheese, as it quickly takes on external odors.
Preparation tips
Cantaloupe melon is quick to prepare: First, cut it in half with a large knife. The seeds inside the cantaloupe melon can be easily removed with a spoon after halving. Then, the halves are cut into segments. The peel can be easily removed with a cut along the flesh of the fruit. Depending on your needs, the melon can then still be cut into bite-sized pieces. The cantaloupe melon is already a refreshing snack on its own. It tastes best straight from the refrigerator. However, it also enriches fruit salads as well as hearty salads and served together with good ham it is a true delicacy. Cantaloupe melon also harmonizes well with spicy cheeses.
