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Eat Smart, Move More at Farmers Markets: Cantaloupe

ID

HNFE-320-14NP (HNFE-1127-14NP)

Authors as Published

Authored by Melissa Chase, Consumer Food Safety Program Manager, Food Science and Technology, Virginia Tech; Austin Brooks, Project Associate, Family Nutrition Program, Human Nutrition, Foods, and Exercise, Virginia Tech; Renee Boyer, Associate Professor, Extension Specialist, Food Science and Technology, Virginia Tech; Carlin Rafie, Assistant Professor, Human Nutrition, Foods, and Exercise, Virginia Tech; Anne-Carter Carrington, Central District Coordinator, EFNEP/SCNEP. Reviewed by Lester Schonberger, Associate Extension Specialist, Department of Food Science and Technology, Virginia Tech. First published October 2015, last reviewed July 2026.

Key Points

  • An excellent source of vitamins A and C and a good source of potassium. Contains carotenoids that may be good for health.
  • Choose fragrant, symmetrical cantaloupes, heavy in size with yellow or creamy-colored skin and no visible bruises. The stem end should give to gentle pressure.
  • Wash hands with warm water and soap for at least 20 seconds before and after handling fresh fruits and vegetables.
  • Store uncut cantaloupes at room temperature for up to one week. Refrigerate cut melon in an airtight container up to five days.

Melon Salsa

Number of servings: 6

Ingredients:

  • 1 cup cantaloupe, cubed
  • 1 cup watermelon, seeded and diced
  • 1 cup cucumber, seeded and diced
  • 1/2 small onion, chopped
  • 2 tablespoons fresh cilantro, chopped
  • 1/2 teaspoon chili powder, if desired
  • 1/4 cup lime juice
  • 1 tablespoon sugar

Directions:

  1. Add cantaloupe, watermelon, cucumber, onion, cilantro, chili powder, and lime juice to a bowl. Mix well.
  2. Taste and add sugar or more lime juice if needed.
  3. Cover and chill for at least 30 minutes. Serve with grilled or broiled fish or chicken, baked tortilla chips, or whole-wheat crackers.
     

Per serving: 36 calories; trace fat (trace saturated fat); 1 g protein; 9 g carbohydrate; 1 g dietary fiber; 0 mg cholesterol; 7 mg sodium.

Blueberry-Melon Summer Salad

Number of servings: 6

Ingredients:

  • 2 cups watermelon, cubed
  • 2 cups cantaloupe, cubed
  • 2 cups blueberries
  • 1 cup lemon yogurt
  • 1 tablespoon honey
  • 1 teaspoon lemon juice

Directions:

  1. In a large salad bowl, add watermelon, cantaloupe, and blueberries.
  2. In a separate small bowl, whisk together the yogurt, honey, and lemon juice until smooth. Gently fold into the fruit.
  3. Toss to coat, and serve.
     

Per serving:  108 calories; 2 g fat (1 gram saturated fat); 2 g protein; 22 g carbohydrate; 2 g dietary fiber; 6 mg cholesterol; 27 mg sodium.

Quick Tips

  • Make popsicles by pureeing cantaloupe with a little sugar and a splash of lime juice. Pour into molds and freeze.
  • Clean out the core of the cantaloupe and slice into large smile-shaped wedges. A great way to get kids to eat more fruit!
  • Clean cantaloupe and other firm-skinned produce under running tap water while rubbing with your hands or scrubbing with a clean brush.
  • Add chunks of cantaloupe to any salad for a perfect light and sweet addition.

https://ext.vt.edu/food-health.html

Virginia Cooperative Extension materials are available for public use, reprint, or citation without further permission, provided the use includes credit to the author and to Virginia Cooperative Extension, Virginia Tech, and Virginia State University.

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Publication Date

August 5, 2026

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