Cantaloupe Glycemic Index: Nutrition Facts, Weight Loss, Health Benefits

Cantaloupe, also known as muskmelon or rockmelon, is a summer fruit directly related to watermelon and honeydew melon and is in the same family as cucumbers, pumpkins, squashes, and gourds. 

As the most popular melon in the United States, cantaloupe can be used in fruit salads, smoothies, or topping on yogurt and ice cream. They can also be used in savory dishes like salads and salsas. 

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Glycemic Index Table

Cantaloupes have a medium glycemic index (GI) of 65.¹ This melon is often used as a substitute for watermelon, which has a high glycemic index rating. While the cantaloupe does have a medium glycemic index rating, the fruit is 90% water and contains little carbohydrates, allowing it to have an extremely low glycemic load of 4.

Glycemic Index

Serving Size

Carbohydrate* per Serving (g)

GL per Serving

Nutritional Facts

Cantaloupes are a hydrating fruit containing 90% water and packed with vitamins and nutrients. With zero fat and cholesterol, this melon contains significant Vitamins C, A, and potassium. 

The nutritional facts below are based on a 100g serving of raw cantaloupe.²

Calories

Carbs

Protein

Fiber

Cholesterol

Vitamins

A (169 µg), B6 (0.07 mg), C (36.7 mg).

Sodium

Total Fat

Health Benefits

Cantaloupes are associated with short-term and long-term health benefits. This fruit is a great source of electrolytes for individuals looking to maintain energy and control blood glucose levels.

May Help Reduce Blood Pressure

People living with diabetes are at a higher risk of high blood pressure since glucose accumulates in the bloodstream, causing damage to blood vessels and the kidneys. Cantaloupe is low in sodium and high in potassium, and studies have shown that foods with this nutritional profile help regulate blood pressure.³

Potassium is vital to the human body as it regulates heartbeat and plays a role in nerve and muscle function. It also is involved in the body’s processes of synthesizing protein and metabolizing carbohydrates, which can lead to increased muscle mass and energy.⁴

May Prevent Dehydration

People living with diabetes may have overworked kidneys. When there’s too much glucose in the blood for your kidneys to filter, the extra glucose remains in your urine. It pulls fluids from your tissues as it passes through the body, resulting in dehydration and an intense need to drink more.⁵

Since cantaloupes are 90% water, consuming this fruit can help with hydration and reduce the risk of hyperglycemia. It is also full of natural fruit sugars and electrolytes, which can help regulate body pH levels after an intense workout.

Lowers Risk for Metabolic Syndrome

Metabolic health refers to how efficiently and effectively your body uses energy sources from your diet to fuel bodily processes, such as building and repairing body tissue, eliminating waste, growing, and reproducing. Metabolic syndrome is a disorder where these processes are disrupted, raising the risk of heart disease, diabetes, stroke, and other serious health problems. 

Cantaloupe has been found to reduce the risk of developing metabolic syndrome.⁶

Rich in Antioxidants

Cantaloupe contains vitamins and phytonutrients that boost immunity and fight pathogens. These antioxidants also fight free radicals that damage DNA in cells and can result in chronic inflammation.

Is Cantaloupe Good for Weight Loss?

While cantaloupes are not the first foods that come to mind when brainstorming weight loss meal ideas, this fruit can be a helpful addition to your meal plan. Cantaloupes are fat-free, low in calories, high in water, and contain fiber, which helps you feel fuller for longer. High-fiber foods can also help control appetite and reduce cravings, supporting weight loss goals.

A study was also done with premenopausal, overweight women who were asked to increase their water intake to more than 1 liter per day for 12 months. They experienced significant weight loss with reduced fat mass and waist circumference. These results were associated with water consumption.⁷ Since cantaloupe is 90% water, this hydrating fruit could help increase water intake for those looking to lose weight.

Cantaloupe is also naturally sweet, making it a healthier dessert alternative when your sweet tooth arises. Choosing cantaloupe over highly processed foods can help satisfy cravings while allowing you to stay true to your wellness goals.

Is Cantaloupe Safe for People Living with Diabetes?

People living with diabetes can certainly eat cantaloupe in moderation.  Although cantaloupes have a low glycemic load, they have a medium glycemic index score. Overeating this fruit could cause a rise in blood sugar levels, so be mindful of portion size.  

People living with diabetes should aim to have balanced meals that include carbohydrates, proteins, and healthy fats. By combining cantaloupe with a source of protein or healthy fats (i.e., nuts or Greek yogurt), people living with diabetes can slow down the absorption of sugar and decrease blood glucose spikes when eating this fruit.

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Allergies

Cantaloupe allergies are uncommon but often found in individuals allergic to ragweed pollen.

Symptoms of an allergic reaction include itchy mouth, lips, throat, lip swelling, sneezing, nausea, and a possible anaphylactic reaction. Speak to your healthcare provider if you believe you experience an allergic reaction to cantaloupe to determine possible next steps.

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