A sweet, juicy slice of cantaloupe is refreshing any time of year. Like other melons, cantaloupe has a high water content (about 90 percent), but being packed with water doesn’t mean that this popular fruit lacks nutritional value. 

In fact, a cantaloupe is bursting with nutrients: It’s loaded with vitamin A (in the form of beta-carotene) as well as vitamin C, and is a good source of the mineral potassium. Another benefit is that the fruit’s deep-orange flesh is full of flavor, but is low in calories. 

Cantaloupe Serving size: 1 cup, cubed (160 g) Calories 54 (Calories from Fat 3) Protein1g, Vitamin A 108%, Calcium 1%, Vitamin C 98%, Iron 2%  *Percent Daily Values (%DV) are based on a 2,000 calorie diet.