Cantaloupe or sweet melon is a healthy fruit. This juicy fruit is nutrient rich and has numerous health benefits.
But is cantaloupe keto? With 7.2 grams of carbs per 100 grams of serving, cantaloupe can be keto-friendly. However, with these moderately high net carbs, cantaloupe can only be consumed with keto fruits if you follow a strict carbs restriction from other keto foods consumed with this delicious fruit.
Can I Eat Cantaloupe on Keto?
Although cantaloupe is moderately high in carbs and not a rich source of fat it can be included in the keto fruit list.
A standard keto diet asks to limit daily carb intake to 30 grams. However, you can extend the limit to 40 grams.
The Keto diet supports low carb seafood, ketogenic diet meats, low net carb vegetables. Moreover, you can eat nuts and seeds on keto. All of these are low in total carbs and net carbs.
You can eat cantaloupe on keto if you can maintain your daily carbs limit between 30 to 40 grams including the above mentioned keto friendly foods and cantaloupe.
How Much Cantalope Can You Have on Keto?
There is no predefined limit of cantaloupe on keto. However, as cantaloupe is a higher side of the carb and contains very little amount of fats you should not consume more than 100 grams of this keto friendly fruit.
A well planned intake of cantaloupe with other low carb and high fat keto foods will help you to keep your ketosis level for a long duration.
More than 100 grams of cantaloupe insertion in your keto meal plan will reduce other essential keto foods which may disrupt your low carb diet plan.
Is Cantalope Low in Carbs?
No cantaloupe is not absolute low in carbs. Cantaloupe falls in the medium carbs range. A serving of 100 grams cantaloupe contains 8.16 grams of total carbs.
The nutrition value of cantaloupe is as follow (1)
- Calories: 34
- Protein: 0.84 g
- Fat: 0.19 g
- Carbohydrate: 8.16 g
- Fiber: 0.9 g
- Sugar: 7.86 g
- Calcium: 9 mg
- Iron: 0.21 mg
- Magnesium: 12 mg
- Phosphorus: 15 mg
- Potassium: 267 mg
- Zinc: 0.18 mg
- Copper: 0.04 mg
- Vitamin C: 36.7 mg
- Thiamin: 0.04 mg
- Riboflavin: 0.01 mg
- Niacin: 0.73 mg
- Vitamin B6: 0.07 mg
- Folate: 21 µg
- Choline: 7.6 mg
- Vitamin A: 169 µg
- Vitamin K: 2.5 µg
How to Store Cantaloupe
There are two different methods for storing cantaloupe before and after cutting. It is done because uncut cantaloupe can last longer compared with the cut pieces.
How to Store Cantaloupe Before Cutting
Normally cantaloupe takes 2-3 days to ripe and it stays in fresh condition for another 3-4 days after ripening in the winter season. However cantaloupes longevity decreases during the summer and rainy seasons.
Moreover fresh uncut cantaloupes will last long with higher humidity. You can increase the lifespan of cantaloupes by storing them in the refrigerator crisper where humidity is high.
A well-refrigerated fresh and unripe cantaloupe can last up to 15 days.
How to Store Cantaloupe After Cutting
Cantaloupe’s life span decreases massively after cutting. So, you need to follow special precautions for storing cantaloupe cut pieces.
You need to wash the pieces of cantaloupes properly with clean running water first. After washing remove the excess waters using a fresh towel or blotting paper.
Now peel the cantaloupes and wrap them with clean paper and store the covered cantaloupes in a freezer. This storage will save the cut pieces from fungal infections.
By following this storage formula cantaloupes after cutting can last for 1-2 days from the date of refrigeration.
What Are Some Keto Friendly Cantaloupe Recipes
Cantaloupes can be incorporated into multiple keto friendly recipes. All of these recipes are low in carbs and will not cause any harm to the ketosis state.
Some useful and delicious cantaloupe recipes are
- Avocado cantaloupe fruit mix with garlic powder keto
- Cantaloupe dragon fruit keto smoothie
- Keto diet almonds milk with sliced cantaloupe
