Cantaloupe is a fruit that is grown in many parts of the world. It is a melon shaped like a pear and has smooth skin. It is often eaten raw but can also be blended for smoothies. Cantaloupes are high in Vitamin C and have anti-inflammatory properties. This article will discuss how many carbs in cantaloupe has and what is its glycemic index.
Does Cantaloupe Contain Carbs?
Yes, cantaloupe contains carbs. A 1 cup serving of cantaloupe has about 4 grams of carbohydrates. Most of the carbohydrates in cantaloupe come from sugar. Further, cantaloupe also contains a small amount of fibre (1.51 grams). Notably, cantaloupe contains just 0.35 grams of fats in 100g serving.
While the sugar in cantaloupe can raise blood sugar levels, the fibre may help offset this effect. Cantaloupe is a good source of Vitamins A and C and potassium.
Cantaloupe (Cucumis melon) ranges from 500 grams to 4 kgs. There are some cantaloupes with a weight of 5 kgs as well. Therefore, to calculate carbs in cantaloupe, we are taking a standard serving size of 100g.
How Many Carbs In Cantaloupe Are?
Eating 100g cantaloupe pulp, you get 4.24 gm carbohydrates and 23.17 kCal energy. Carbohydrates form 73.20 % of the calories in cantaloupe. Here is how cantaloupe completes your carbs requirements when you set carb intake at 55% of the calories of your diet plan.
a. 1.54 % of the daily requirement of 275 gm for a 2000 kcal diet.
b. 2.06 % of the daily requirement of 206.25 gm for a 1500 kcal diet.
c. 2.57% of the set carb limit of 165 grams for a 1200 kcal diet.
d. 3.43% of the set carb limit of 123.75 grams when following a 900-kcal diet.
The Breakup Of Net Carbs In Cantaloupe
a. Net carbs in cantaloupe – 2.99 gm.
b. Total Starch – 0.00 gm.
c. Total Free Sugar – 2.99 gm, which is 100.00 % of total carbs in cantaloupe
Details Of Free Sugars In Cantaloupe
a. Fructose – 0.62 gm, which is 20.74 % of total carbs in cantaloupe.
b. Glucose – 0.71 gm, which is 23.75 % of total carbs in cantaloupe.
c. Sucrose – 1.65 gm, which is 55.18 % of total carbs in cantaloupe.
d. Maltose – 0.00 gm.
Sum of Total Free Sugar – 2.99 gm, which is 100.00 % of total carbs in cantaloupe
Thus, you can see that the net carbs in cantaloupe are composed of free sugar rather than complex carbohydrates.
Glycemic Index Of Cantaloupe
The glycemic index of cantaloupe is 60, and the glycemic load is 9. Cantaloupe has a higher glycemic index than 55, meaning carbs in cantaloupe may induce moderate spikes in blood sugar levels. On the other hand, the glycemic load on the body is considered fair.
People with diabetes should consume cantaloupe in moderation, preferably by blending it with other low-carb foods such as yoghurt.
If you are going on a weight loss diet and don’t have any medical condition, you can add cantaloupe to your diet without much worry. In fact, cantaloupe is perfect for weight loss.
Nutrition In Cantaloupe
Serving size – 100g
a. 23.17 kCal of Energy
b. 0.42 gm of protein with a protein richness of 7.25 %
c. 4.24 gm of carbohydrate with a carbohydrate to calories ratio of 73.20 %
d. 0.35 gm of fats with fats to calories ratio 6.04 %
e. 1.51 gm of Total Fibre
f. 64.25 mcg of Vitamin A
g. 0.01 mg of Vitamin B1
h. 0.01 mg of Vitamin B2
i. 0.41 mg of Vitamin B3
j. 0.05 mg of Vitamin B6
k. 22.31 mcg of Vitamin B9
l. 22.76 mg of Vitamin C
m. 4.41 mcg of Vitamin D
n. 0.01mg of Vitamin E
o. 5.70 mcg of Vitamin K
p. 9.80 mg of Calcium
q. 17.28 mg of Phosphorus
r. 0.18 mg of Iron
s. 11.62 mg of Magnesium
t. 30.00 mg of copper
u. 0.04 mg of Manganese
v. 0.09 mg of Zinc
w. 4.00 mg of Chromium
x. 0.88 mcg of Selenium
y. 0.67 gm of Soluble Fibre
z. 0.75 mcg of Vitamin B7
Health Benefits Of Cantaloupe
One of the benefits of cantaloupe is that it is a good source of vitamins A and C. Vitamin A is vital for keeping your eyes healthy, while vitamin C can help boost your immune system. Cantaloupe also contains antioxidants, which can help protect your body against disease. Additionally, cantaloupe is a good source of fibre, which can help keep you feeling full and satisfied after eating.
In conclusion, cantaloupe is a healthy fruit with a good amount of carbohydrates. It is a good source of dietary fibre, vitamin A, and vitamin C. Additionally, cantaloupe is low in calories and contains no fat or cholesterol. Therefore, it can be a healthy snack or part of a balanced diet.