Keto’s relationship with fruit is complicated, melons and cantaloupes in particular.
Summer and warm months usually bring melons to the produce sections of many stores. Fresh and refreshing, cantaloupe is a sweet favorite type of melon.
Fruits are nature’s candy and are rich in fructose.
If you thought you’ll turn to fruit to satisfy your sweet tooth on the keto diet, then think again. Fruits are always touted as healthy but keto strictly limits sugars, including fructose.
So in this instance is cantaloupe keto friendly and are its benefits worth bringing into your diet?
Keep reading to find out!
What are the keto diet base requirements?
The keto is a diet that requires fats more than carbs. Each day you need to consume less than 50 grams to enter and maintain ketosis. (*)
There are even cases where you would want somewhere between 20 to 30 grams of carbs a day. So ideally we want foods higher in fat and lower in carbs.
With this in mind, let’s look at cantaloupe.
Is cantaloupe good on a keto diet?
Any ingredient or meal that is included within the keto diet is closely scrutinized, fruit in particular. To know this you have to look at its nutritional value.
Cantaloupe nutrition facts:
Counting macros on the keto diet is how you know how many carbs are too many for this diet to work.
For cantaloupe per 100 grams we get: (*)
- calories 34
- protein 0.8 grams
- total fat 0.2 grams
- saturated fat 0.1 grams
- dietary fiber 0.9 grams
- sugars 7.9 grams
- sodium 16 milligrams
- potassium 267 milligrams
- total Carbohydrates 8.2 grams
You may be wondering: Do cantaloupes have carbs? Absolutely!
In fact:
Cantaloupe is quite the opposite of what is needed to maintain ketosis. That being said, its health benefits could still hold value even with the keto diet.
In short, cantaloupe is not keto, but it can be if consumed in moderation if you keep in mind the rest of your macros for that day.
What are cantaloupe’s health benefits?
Keto foods that are not processed are ideal for the keto diet, and cantaloupe is ordinarily not processed.
Let me explain!
We acknowledge the many nutritious components that cantaloupes have.
Cantaloupes have vitamin C
Cantaloupes are rich in nutrients and vitamins. One serving of 117 grams of cantaloupe contains 72% vitamin C. (*)
Fun fact:
Vitamin C is a highly valuable substance that helps with the proper functioning of the body.
What vitamin C produces:
- muscle
- cartilage
- blood vessels
- collagen in bones
Vitamin C is also very popular against symptoms of the common cold. (*)
Cantaloupes have beta-carotene
Yellow and orange colored fruit contain something called carotene, most commonly known to be found in carrots, hence the name.
Did you know?
Cantaloupes have the same amount of carotene as carrots.
Why is carotene important?
Carotenoids are what give the specific yellow and orange color. When we consume it, however, the beta-carotene supplements vitamin A, which has antioxidant properties. (*)
Vitamin A helps with:
- maintaining eye health
- keeping red blood cells healthy
- strengthening the immune system
Replacing carrots with cantaloupe just for the carotene is great if you want a change of texture and taste.
Fiber
A good source of fiber, cantaloupe provides a good amount of it.
The fiber in your diet will:
- reduce the risk of heart disease and diabetes (*)
- help with weight loss by making you feel fuller for longer (*)
What’s more:
Fiber promotes digestive health overall so including some in your diet is always a good idea.
FAQs
- Is cantaloupe bad for keto?
Cantaloupe can weigh anywhere between 500 milligrams to 5 kilograms. The smallest cantaloup at 500 milligrams could have 41 grams of carbohydrates.
Eating the whole thing will most definitely affect a keto diet, but it’s highly unlikely that a person would eat a whole cantaloupe in one sitting.
A few pieces smartly integrated into a meal with other macros calculated are ok for the keto.
- What is the most Keto friendly fruit?
Although it may seem impossible to indulge in any kind of fruit while on the keto diet, all is not lost. Many fruits are keto friendly and can thus be included in the diet.
- Plum: One medium-sized or 65 grams 7 grams of carbs
- Strawberries: Eight medium-sized or 100 grams – 6 grams of carbs
- Raspberries: half a cup or 60 grams – 3 grams of carbs
- Blackberries: half a cup or 70 grams – 4 grams of carbs
- Kiwi: One medium-sized or 70 grams – 8 grams of carbs
Although fruits have carbs derived from their fructose content, some fruits have fewer carbs or fructose, which makes them ideal for keto.
- What keto fruits to avoid on the keto diet?
There are, of course, many fruits that must be avoided with the keto diet, mainly because of the risk they pose of ending your ketosis.
- Bananas – 28 grams of carbs
- Raisins – 22 grams of carbs
- Pears – 26.9 grams of carbs
- Pineapples – 22 grams of carbs per one cup
- Grapes – 27 grams of carbs per one cup
- Raisins – 11 grams of carbs per half ounce
- Apples – 25 grams of carbs
- Dates – 36 grams of carbs per 2 dates weighing 48 grams
- Mangoes – 19 grams of carbs per 3/4 cup
- Peaches – 15 grams of carbs
- Is any melon Keto friendly?
There is probably not going to be a melon that will be 100% keto friendly.
That being said, you can still enjoy honeydew or cantaloupe on the keto, provided you keep moderation in mind.
Bottom line
We know how hard it is to add any fruit to a keto diet, and the same goes with cantaloupes, especially if you plan on replacing sweets.
Satisfying your sweet tooth with fruit on the keto diet thus requires some research, like figuring out if a cantaloupe is okay on keto.
In truth:
Cantaloupe can be included with the keto, but in small amounts, so that the macros don’t exceed the necessary intake to maintain ketosis.
Striking a balance is always the key to the keto diet.
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