Cantaloupe is a fruit with a sweet and cool taste, so it is very popular. However, eating a lot of cantaloupe also makes many people worry that their weight will be affected. Therefore, to balance nutrients and appropriate calories, let’s find out how many calories in cantaloupe with My Auris in the following article.
Cantaloupes originate from Africa and parts of India. Initially discovered, this fruit had a light yellow color and a rather bland taste. However, through research and development, cantaloupes are increasingly improved with increased weight and better flavor.
Cantaloupe is currently popular in the Vietnamese market, can be found in supermarkets, fruit stores or at markets. Not only with a delicious taste, cantaloupe is also a nutritious fruit, providing many vitamins and minerals necessary for the body.
How many calories in cantaloupe?
How many calories in cantaloupe is something many people are interested in. Because people worry that exceeding the calorie limit will affect their body weight. According to the US Department of Agriculture, 100g of cantaloupe provides about 34-40 calories, along with many other nutrients for the body:
- Fat: 0.3g
- Carbs: 14.4g
- Fiber: 1.6g
- Sodium: 28mg
- Protein: 1.5g
- Fat: cantaloupe contains little fat, so it is considered one of the ideal fruits for weight loss and nutritional supplementation.
- Vitamins and minerals: cantaloupe is rich in vitamins A, C, K, B3, B9 and minerals such as: selenium, magnesium, manganese, calcium, zinc, copper,…
So how many calories in cantaloupe? On average, 100g of cantaloupe provides 34-40 calories, so 1 melon weighing about 1.3 -2 kg will provide about 450 – 800 calories. This energy level is quite low compared to many other fruits, however, to use it to lose weight and avoid fat, you need to pay attention to balancing calories accordingly.
Cantaloupe is a fruit with high sugar content, so the body can also gain weight if not controlled and eaten too much. On average, the adult body needs about 1800-2200 calories/day. Thus, divided equally among all 3 meals, you need about 650 calories for each meal. If you eat too much cantaloupe, eating nearly 1 fruit a day, your calorie intake will exceed the limit. This will cause weight to increase quickly.
Therefore, to lose weight and supplement proper nutrition, it is necessary to have a balanced design of foods, and should not abuse cantaloupe in the diet.
Is eating cantaloupe good?
Besides how many calories in cantaloupe and whether eating cantaloupe makes you fat, there are many people who want to learn about the health benefits of cantaloupe. According to research, cantaloupe is rich in nutrients so it brings many health benefits as follows:
- Improves brain function: 1 cup of cantaloupe provides about 12% potassium for the body every day. Potassium is an essential mineral for brain activity because it has the ability to improve the conductivity of electrolytes in the brain. From there, it contributes to enhancing cognition and memory retention, and also prevents signs of stroke and epilepsy.
- Improves digestion: cantaloupe has a rich source of fiber, providing up to 5% of the body’s daily fiber needs through each cup of cantaloupe. Fiber helps promote digestion, eliminate toxins, increase nutrient absorption and facilitate the digestive process, avoiding constipation.
- Regulates blood sugar: 1 cup of cantaloupe contains only 13g of sugar, so this is a fruit with a low glycemic index. Therefore, it helps stabilize blood sugar, prevent blood sugar, and is good for people with diabetes.
- Regulates hormones: cantaloupe contains a lot of vitamin A – this vitamin has the function of improving the thyroid and balancing hormones. Not only that, vitamin A is also considered a strong antioxidant, protecting the body from skin problems and inflammation.
- Good for eyes: good amount of vitamin Afor eyes helps improve vision, reduces the risk of poor vision in poor lighting conditions, reduces the risk of cataracts and macular degeneration.
- Improves immunity: not only vitamin A, abundant vitamin C contributes to improving the body’s immunity against diseases.
- Beautifies skin, anti-aging: antioxidants such as Beta-carotene, Vitamin C, Lutein, Zeaxanthin and Cryptoxanthin are abundant in cantaloupe – these substances can all protect cells and structures in the body from free radicals, help beautiful skin, and prevent aging.
How to eat cantaloupe to lose weight
To eat cantaloupe for good health and avoid weight gain, people should pay attention to the following way to eat cantaloupe:
- Can eat about 300-500g of cantaloupe per day
- Can eat about 30 minutes before the main meal to reduce the amount of food consumed during the main meal.
- For cantaloupe to be effective, you should eat cantaloupe around mid-morning or late afternoon because this time helps limit hunger and limit snacking
- You should eat cantaloupe with many other fruits to diversify nutrients and avoid overuse.
- Cantaloupe can be eaten directly or can be used to prepare many other dishes such as smoothies, ice cream, and juices. However, do not add sugar or milk.
- Do not prepare cantaloupe as a main meal dish.
- Cantaloupe can be infected with bacteria because the outer skin has a rough layer that makes it easy for bacteria to stick to it. Therefore, when preparing it, you need to wash it and use a knife to cut off the outer shell.
- Cantaloupe can also cause allergies. People with a history of allergies or sensitivity to pollen are highly likely to be allergic to cantaloupe, with itching around the mouth being typical. Therefore, these people need to consider before eating.
- Some people should limit eating cantaloupe: overweight people, obese people, people with liver failure, kidney failure,…
Hopefully with the information about how many calories are in cantaloupe, helping people answer questions and understand more about this fruit. From there, they know how to eat and balance a suitable diet. Furthermore, to keep the body healthy, have enough nutrition, energy and avoid fat, in addition to diet, everyone should also exercise and exercise.
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