Cantaloupe 101: A Complete Guide

Like watermelon, cantaloupe is a fruit that’s often associated with warm weather, either because its high water content makes it extra refreshing when the temps soar, or because that’s when it’s in season. While this juicy orange melon is a staple in fruit salads, it’s also generally pretty easy to find year-round, and there are plenty of reasons to enjoy it that have nothing to do with hydration.

“Cantaloupe is rich in antioxidants, which contribute to its inherent health benefits,” says Kristin Gillespie, RD, who is based in Virginia Beach, Virginia. One cup of cantaloupe contains more than half the vitamin C you need in a day, and more than the amount of vitamin A, according to the U.S. Department of Agriculture (USDA). Like other orange-hued produce, cantaloupe is also a source of carotenoids, compounds that have been linked to age-related eye health, according to the National Institutes of Health (NIH). And, as Mayo Clinic points out, because cantaloupe is water-rich and contains potassium, this fruit can also play a role in helping maintain healthy blood pressure levels.

Read on to discover all you need to know about this delicious and nutritious melon.

Cantaloupe (Cantalupensis) is a member of the gourd family. According to Britannica, cantaloupes grew in popularity in Europe, where they got their name from the Italian town of Cantalupo. Regardless of type, cantaloupe are known for their sweet scent and taste, along with a rich orange color, and a textured, tan rind.

Minneopa Orchards explains that, while cantaloupe's exact indigenous roots aren’t known, it may be traced back to ancient Egypt and Rome. It’s also thought that Christopher Columbus introduced the fruit to North America.

Cantaloupes grown in North America are actually muskmelons, with most of the “true” cantaloupe varieties found in Europe. According to Almanac, types of North American cantaloupes include:

• Ambrosia This is considered the sweetest variety.
• Athena Produces some of the largest cantaloupe, at an average of 5 to 6 pounds (lb) each
• Bush Star These tend to work best in the small spaces of home gardens.
• Hale’s Best Jumbo Despite the name, these peak at about 3 lb apiece and are also highly aromatic
• Minnesota Midget True to its name, this variety produces some of the smallest cantaloupes, at 1 lb each, and can be grown in colder climates.

As with other types of whole fruits and vegetables, cantaloupe is naturally low in calories and fat. You may be able to help lose weight by substituting high-calorie snack foods, such as chips, with fruits such as cantaloupe, according to the Centers for Disease Control and Prevention (CDC).

“[Cantaloupe] can support weight loss goals because it is high in water content (plus a slight amount of fiber) while being low in calories,” explains Tennant. This combination can increase feelings of fullness and lower hunger while reducing calories. It is also considered a low glycemic index food, which means that it won’t spike blood sugar levels which can influence metabolism and body composition.

But despite these advantages, variety is key to any nutritious diet and weight loss plan. Cantaloupe alone can’t help you lose weight.

“I would recommend pairing cantaloupe with a high-protein food, like cottage cheese or Greek yogurt, to keep you feeling full for longer periods of time and promote blood sugar stability after consumption,” says Gillespie.

Most people will have no trouble eating cantaloupe in moderation. If you’re looking to increase your cantaloupe consumption, however, or if you’re new to this melon, there are a few factors to be aware of.

Side Effects

Below are some of the side effects of cantaloupe to consider:

• Salmonella infection The University of Wisconsin-Extension notes this foodborne illness is most likely when cantaloupes are damaged, unwashed, or spoiled.
• Hyperkalemia If you have chronic kidney disease (CKD), higher-potassium foods may increase your risk of hyperkalemia, per the National Institute of Diabetes and Digestive and Kidney Diseases (PDF).
• Diarrhea Since cantaloupe is a low-FODMAP food, diarrhea is most likely to occur when cantaloupe is spoiled, or if you eat too many fructose-containing foods more generally, according to Harvard Health Publishing.

Is It Possible to Be Allergic to Cantaloupe?

If you have an allergy to ragweed pollen, ask a doctor whether it’s safe for you to consume cantaloupe. According to the American Academy of Allergy, Asthma, and Immunology (AAAAI), ragweed allergies may increase your risk of oral allergy syndrome when you eat certain raw fruits and vegetables.

Also called OAS, this occurs when the immune system reacts to proteins in these foods that are similar to those found in pollen. This cross-reactivity can cause contact allergy symptoms, such as swelling and itchiness around your mouth and throat areas. In more severe cases, an allergy to cantaloupe may cause more significant reactions, such as breathing difficulties.

Cantaloupe tends to grow best in temperate climates, and it's best to sow seeds when the air temperature averages between 65 and 75 degrees F, per Clemson Cooperative Extension. Plant seeds ½- to ¾-inch deep when the soil temperature is between 60 and 65 degrees F, 18 to 24 inches apart. Aside from needing a lot of space, cantaloupes also require a lot of water. Depending on the variety you choose to plant, you can expect your cantaloupes to take between 70 and 90 days to reach maturity, according to the Almanac.