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Nutrition Facts about Melons

Gardening Guide: Marvelous Melon Guide

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Nutrition Facts about Melons

Learn nutrition facts about melons to find out exactly which nutrients are found in melons—and to what degree—along with the most common compounds available in this healthful food.

By Norann Oleson

Nutritious honeydew melon in a bowl

Nutritious honeydew melon in a bowl

Melons are packed with refreshing water and a wide range of beneficial nutrients. But here’s the thing: no two varieties of melon are exactly the same. They’re all similar in their nutritional profiles, but there is an amount of variation from one variety to another. So, as an example, we’re going to use the American Cantaloupe, since it’s one of the most commonly available melons and one of the most popular at the breakfast table.

Here is the nutrition information for 100 grams of cantaloupe, about 2/3 of a cup of cubes, slices, or balls:
Melon nutrition

A single cantaloupe is almost 90 percent water. Eating cantaloupe can keep you hydrated while you’re getting an additional nutritional boost.

Here are some of the compounds in melons:

Vitamin C: The vitamin C in melons is an antioxidant necessary for immune system and skin health. And it provides you with 100%-plus of your daily recommended intake. Vitamin C is essential to the production of healthy blood vessels, cartilage, muscle, and collagen in your bones.

Beta carotene: Cantaloupes and other orange-fleshed melons are excellent sources of beta carotene, which provides vitamin A. One cup of cantaloupe can provide about half your daily vitamin A requirement. Vitamin A is essential for healthy eyes, healthy red blood cells, and a healthy immune system.

Folate (vitamin B9): This is important for normal tissue growth and cell function and is fundamental for pregnant women and older adults.

Potassium: This mineral is involved in many essential body functions, such as regulating blood pressure.

Cantaloupe also contains vitamins K and B3, calcium, manganese, phosphorous, copper, selenium, and zinc. Wouldn’t it be more fun to have some fruit salad rather than reach for a vitamin? Cantaloupes make getting your vitamins and minerals delicious!

Did you know all these nutrition facts about melons? Please tell us what you think.

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TABLE OF CONTENTS

  • Curator’s Corner
  • Introduction
  • Feature Articles

  • Types of Melons
  • Growing Melons from Seeds or Seedlings
  • Where to Grow Melons
  • Planting Melons in the Ground
  • Growing Melon Plants in Containers
  • Nurturing your Melon Plants
  • Harvesting your Melons
  • Dealing with Melon Diseases
  • Dealing with Melon Pests
  • Essential Tools and Equipment for Growing and Enjoying Melons
  • Plant Profiles

  • Canary Melon
  • Bodacious Hybrid Honeydew
  • Charentais Melon
  • Ananas Coquette Hybrid Melon
  • Ha’Ogen Melon
  • Sugar Cube Hybrid Cantaloupe
  • Recipes

  • Simply Soothing Melon Smoothie
  • Mouthwatering Melon Sorbet
  • Marvelous Melon Vinaigrette
  • Melon Salad
  • Melon and Prosciutto with a Twist
  • Additional Articles

  • Nutrition Facts about Melons
  • Health Benefits and Home Remedies of Melons
  • Resources about Melons
  • Melon Glossary
  • Related Articles

  • How to Start Growing Cantaloupe Vertically at Home
  • Your Quick Start Guide to Growing Melons In Containers

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