KETO VERDICTMODERATE
Cantaloupe can fit keto in small, measured portions. At ~7.3g net carbs per 100g (≈6–7g per 1 cup/150g), it’s refreshing and micronutrient-rich. Keep servings modest and pair with protein/fat to blunt glycemic impact.
Is Cantaloupe Keto?
Melons
Cantaloupe can fit keto in small, measured portions. At ~7.3g net carbs per 100g (≈6–7g per 1 cup/150g), it’s refreshing and micronutrient-rich. Keep servings modest and pair with protein/fat to blunt glycemic impact.
- Net carbs (100g)7.3g
- Protein (100g)0.8g
- Fat (100g)0.2g
- Keto verdictEnjoy in moderation
NUTRITION FACTS
Per 100g (raw)
Net Carbs
7.3g
Total Carbs
8g
Fiber
0.9g
Protein
0.8g
Fat
0.2g
Calories
34
Source: USDA FoodData Central
HOW TO ENJOY IT ON KETO
- Moderate carbs (~7.3g/100g) can fit strict macros with careful portion control
- Very low calorie density supports overall energy control
- Low fat—add fats elsewhere (e.g., cottage cheese, nuts) to balance macros
- High water content aids hydration and satiety
- Rich in carotenoids (beta-carotene) for added micronutrients
- Naturally sweet—small amounts can satisfy cravings without added sugar
HEALTH BENEFITS
- Excellent source of vitamin A (as beta-carotene) supporting eye and skin health
- Vitamin C for immune support and antioxidant defense
- Provides potassium for fluid balance and blood pressure support
- Contains folate for cellular function and DNA synthesis
- Hydrating fruit (~90% water) useful in hot climates or after exercise
- Carotenoids (including lutein/zeaxanthin) contribute antioxidant benefits
PREPARATION SUGGESTIONS
FRESH CUBED
Chill and cube; keep to ~½–1 cup and plate with a protein/fat side.
PROSCIUTTO-WRAPPED
Wrap bite-size cubes with thin ham or prosciutto for a sweet–savory starter.
COTTAGE CHEESE BOWL
Top cottage-cheese (full-fat) with a few cubes and toasted almonds.
GREEK SALAD TWIST
Combine cubes with cucumber, feta-cheese, and lime; finish with olive-oil.
SMOOTHIE BASE
Blend a small portion with coconut-milk-full-fat and a splash of mct-oil.
FROZEN TREAT
Freeze cubes and pulse in a blender for a quick, no-added-sugar sorbet.