Cantaloupe Nutrition and Health Benefits

Cantaloupes are a rich source of vitamin A (as beta-carotene) and vitamin C. They also contain good levels of B vitamins and vitamin K. They are great sources of copper and potassium and also provide magnesium, iron, phosphorus, zinc and manganese. Cantaloupes are antioxidant rich and may help fight infection and protect against damage from free radicals.

Smoothie Recipes

Cantaloupes are water-rich so you will want to use less liquid in smoothie recipes that use this melon. If your blender allows, blend it without adding any water at all. Otherwise, add no more than 1/4 cup.

As for greens, I always recommend adding them to smoothies. For melons, delicately flavored greens like fresh baby spinach work best. Very bitter greens like dandelion and kale might interfere with the melon flavor.

You can lessen the sweetness of these smoothies by adding a stalk or two of celery.

Cantaloupe Strawberry Smoothie
– 1/2 medium/large cantaloupe, rind removed
– 1 cup organic strawberries
– 2 cups fresh organic baby spinach (or other leafy green)
– 1/4 cup filtered water if needed

Calories: 198 | Fat: 1g (grams) | Protein: 6g | Carbs: 46g | Calcium: 12% | Vitamin A: 832% | Vitamin C: 335%

Cantaloupe Mixed Berry
– 1/2 medium/large cantaloupe, rind removed
– 1/2 – 1 cup organic raspberries, blueberries or blackberries.*
– 2 cups fresh organic baby spinach (or other leafy green)
– 1/4 cup filtered water if needed

* You can use frozen berries too. Nutrition info is for 1 cup raspberries.

Calories: 216 | Fat: 1g (grams) | Protein: 6g | Carbs: 50g | Calcium: 13% | Vitamin A: 833% | Vitamin C: 265%

Cantaloupe Grape Smoothie
– 1/2 medium/large cantaloupe, rind removed
– 1 cup organic red seedless grapes
– 2 cups fresh organic baby spinach (or other leafy green)
– Do not add water to this recipe.

Calories: 256 | Fat: 1g (grams) | Protein: 6g | Carbs: 62g | Calcium: 11% | Vitamin A: 835% | Vitamin C: 243%

Cantaloupe Apple (or Pear)
– 1/2 medium/large cantaloupe, rind removed
– 1 organic apple with skin, cored*
– 2 cups fresh organic baby spinach (or other leafy green)
– 1/4 cup filtered water if needed

* You can use pear instead of apple.

Calories: 268 | Fat: 1g (grams) | Protein: 5g | Carbs: 66g | Calcium: 11% | Vitamin A: 836% | Vitamin C: 235%

Cantaloupe Peach (or Nectarine)
– 1/2 medium/large cantaloupe, rind removed
– 1 organic peach, pitted*
– 2 cups fresh organic baby spinach (or other leafy green)
– 1/4 cup filtered water if needed

* You can use nectarine instead of peach.

Calories: 210 | Fat: 1g (grams) | Protein: 6g | Carbs: 49g | Calcium: 11% | Vitamin A: 852% | Vitamin C: 235%

Browse even more cantaloupe smoothie recipes!

How To Select Cantaloupe

Purchase cantaloupes that give slightly to pressure when you press on the rind. They should have a yellowish tint and give off a melon aroma. Avoid melons that still have a stem attached as they may not be mature. Cantaloupes can be ripened at home by leaving on a counter at room temperature for two to four days.

Even though you do not eat the rind, thoroughly washing melons before cutting into them is a good idea to reduce possible exposure to bacteria that can collect on the rind. This is a good practice to use on all fruits that you typically peel before eating.

Cantaloupes rank 33 out of 100 for potential pesticide residue according to research conducted by the Environmental Working Group. It can be difficult to find organic melons in the store, so if you can’t find organic, I wouldn’t worry too much about purchasing conventional melons as long as you buy other things organic.

See Also: Watermelon Smoothie, Papaya Smoothies and Cucumber Smoothies.

Watermelon Nutrition and Health Benefits

While watermelons are low in most vitamins and minerals, they are a good source of vitamin C and beta-carotene (which your body synthesizes into vitamin A). Watermelons with red flesh have more lycopene than tomatoes which is a nutrient believed to protect against prostate cancer.

Watermelons contain two interesting nutrients which are found especially abundantly in the edible rind, citrulline and arginine. Citrulline has been shown to boost heart health, the immune system and help with weight loss and type 2 diabetes. Arginine boosts nitric oxide in the body which helps relax blood vessels and can treat and prevent erectile dysfunction (more). Some say watermelon is nature’s answer to Viagra. Arginine also removes toxins from the body.

Smoothie Recipes

Watermelon-Banana Smoothie
2 cups seedless watermelon
1 whole banana
2 cups fresh baby spinach (or other leafy green)
1/2 cup water if needed

Calories: 223 | Fat: 0.4g (grams) | Protein: 4.4g | Carbs: 45.6g | Calcium: 10% | Vitamin A: 99% | Vitamin C: 81%

Watermelon-Strawberry Smoothie
2 cups seedless watermelon
1 cup whole strawberries
2 cups fresh baby spinach (or other leafy green)
½ vine tomatoes (optional)
1/2 cup water if needed

Calories: 162 | Fat: 0.5g (grams) | Protein: 4.6g | Carbs: 26.6g | Calcium: 12% | Vitamin A: 105% | Vitamin C: 226%

Watermelon-Apple Smoothie
2 cups seedless watermelon
1 apple
1 pear
2 cups fresh baby spinach (or other leafy green)
1/2 cup water if needed

Calories: 270 | Fat: 0.4g (grams) | Protein: 3.9g | Carbs: 59.3g | Calcium: 11% | Vitamin A: 99% | Vitamin C: 84%

Watermelon-Orange Smoothie
2 cups seedless watermelon
1 orange
1 banana
2 cups fresh baby spinach (or other leafy green)
Add water if needed

Calories: 285 | Fat: 0.6g (grams) | Protein: 5.6g | Carbs: 61g | Calcium: 15% | Vitamin A: 105% | Vitamin C: 217%

Watermelon-Peach Smoothie
2 cups seedless watermelon
1 peach
1/2 cup whole strawberries
2 cups fresh baby spinach (or other leafy green)
½ cup water if needed

Calories: 163 | Fat: 0.4g (grams) | Protein: 4.3g | Carbs: 29.4g | Calcium: 11% | Vitamin A: 103% | Vitamin C: 143%

Watermelon-Pear Smoothie
2 cups seedless watermelon
1 pear
2 cups fresh baby spinach (or other leafy green)
½ cup water if needed

Calories: 198 | Fat: 0.2g (grams) | Protein: 3.5g | Carbs: 40.2g | Calcium: 10% | Vitamin A: 98% | Vitamin C: 73%

Browse even more watermelon smoothie recipes!

How To Select Watermelons

Watermelons are a summertime staple. Select whole watermelons over halved or quartered ones since they loose nutrients once cut and stored.

Watermelons rank 26 out of 100 for pesticide residue according to research conducted by the Environmental Working Group. If you do not purchase organic watermelons, I recommend that you do not include the rind in your smoothies.

See Also: Papaya Smoothie.