Is Cantaloupe Keto Friendly?

We all want to be healthy and look fit in our life. But to be fit and healthy, sometimes we need to leave our favorite food or consume less. And if we gain weight, we have to starve ourselves to lose that weight. That’s why controlling diet or losing weight is a scary and painful process for us.

But there is a new diet formula where you can eat much and still can lose weight. This diet is called the ketogenic diet, where you don’t have to avoid fats and starve for the whole day. And for that, the keto diet has become famous for several years now.

But one thing you must cut off if you are in keto is carbohydrates. You have to consume all the low-carb foods. And all the natural fruits, nuts, and vegetables also should be low carb. Are you confused already? Don’t worry, I will sort it out for you in this article; keep reading.

If you are a fruit lover, you must be thinking about your favorite fruit, whether you can have it or not. And if your favorite fruit is cantaloupe, then this writing is for you.

I’m going to describe- is cantaloupe keto friendly or not in this writing. I hope you will find it beneficial.

is cantaloupe keto friendly

Keto As A Healthy Diet Routine

Keto is the short form of the ketogenic diet, which is basically a diet of low carbohydrates.

Generally, when we think of controlling our diet to lose weight, we leave all the fat, skip meals and starve all day. But in keto, we don’t have to starve all day, and we can take all the healthy fats, and there is no need to skip any meal.

It can be considered a healthy diet plan in many aspects. It can be a great diet routine for those who want to reduce body weight fast, and it can be suitable for cancer patients because the ketogenic diet process help to slow down growing the cancer cells. People suffering from heart disease, acne problems, and type 1 diabetes can try keto, and it can be beneficial for them.

keto as a healthy diet routine

Different Types Of Keto

According to the research and recommendations, there are like four types of the ketogenic diet. Still, there are always more, but these four are the most common and got accepted by specialists.

The Standard Keto Diet (SKD)

This is the most researched and recommended process of keto. As discussed, keto is a low-carb diet, so the SKD is basically 70% fats, 20% protein, and 10% carbs only.

The Cyclical Keto Diet (CKD)

This keto is not a regular keto where you always take the low carb and high fats. In CKD, you’ll take low carb for 5 days in the week, and for the rest of the 2 days, you will take high carb.

The Targeted Keto Diet (TKD)

This keto is a different type of keto. Most bodybuilders and athletes follow this targeted keto diet.

The High Protein Keto Diet

This keto is similar to SKD, where you take 60% of fat, 35% protein, and 5% carbs.

The standard and the high protein keto are recommended by professionals and specialists. Others are still under experiments.


Cantaloupe is a variety of melon that tastes sweet like rockmelon. Cantaloupe originated from the Cantus region of Italy and later it had introduced all over Europe.

It is green from the outside and yellow inside when it is ripe. Cantaloupe comes from the muskmelon species. Cantaloupe is very nutritious and good for health. It has fiber, potassium, vitamin A, C, and other nutrients.

Cantaloupe can be good for high blood pressure which can lead to many heart diseases and lower the bad cholesterol in the blood.

Nutrition Value Of Cantaloupe

Like a melon, cantaloupe is delicious and nutritious, which is very beneficial for your health, skin, and hair. Let’s see the nutrition value of cantaloupe.

  • Calories: 34
  • Total fat: 0.2 grams
  • Cholesterol: 0 milligram
  • Sodium: 16 milligram
  • Potassium: 267 milligram
  • Total carbohydrates: 8.2 grams
  • Dietary fiber: 0.9 grams
  • Sugar: 7.9 grams
  • Protein: 0.8 grams
  • Vitamin A: 68% of DV (Daily Value)
  • Vitamin C: 61% of DV
  • Iron: 1.2% of DV
  • Vitamin B6: 5% of DV
  • Magnesium: 3% of DV
  • Calcium: 0.7% of DV
  • Net carbs: 7.3 grams

So, we can see that there are a lot of nutrition facts in 100 grams of cantaloupe.

Can You Have Cantaloupe While Staying In Keto?

To have something or not while staying in keto depends on the process of the keto. The Keto works best when you consume fewer carbs and more fats. Let’s talk about- Is cantaloupe keto friendly or not.

So if you control your carb consumption to under 50 grams every day and fill your stomach with other needs like fats from meat, fish, eggs, nuts, and healthy oils, then the keto will work best on your body.

can you have cantaloupe while staying in keto

Our body generally finds the energy from the carbohydrates we take and burns it as fuel due to our movements. So body fats remain idle, and we gain more weight.

When we follow keto, we take lower carbs and more fats. So that when our body doesn’t find any carb to burn, it jumps to the fats and starts to burn them. And gradually we lose our body weight.

As we can see, cantaloupe is filled with 8.2 grams of carbs and 0.2 grams of total fat. The amount of carbs is higher than the fats. So, in this case, keto might not work well with cantaloupe.

A standard keto requires you to cut down your carb, and you can take 15 to 20 grams of carbs per day. A cantaloup can extend your carb intake and mess with your ketosis.

Moreover, cantaloupe is high in sugar, with 7.9 grams of sugar in every 100 grams of serving. A keto diet never allows you to take much sugar as it will be stored as a carb in your body, and other foods also have natural sugar. So if you take cantaloupe, a sugary fruit, your keto might not take it easy.

But if you really want cantaloupe, you can have it in a very small amount. But for that, you need to cut off your other carb that day.

how much cantaloupe can you have in a keto diet

Now the question is, how much cantaloupe can you have in a keto diet. So, you can’t have as much as your heart says, but you can barely have 100 grams of cantaloupe in a day, and you have to cut another carb on the day you have cantaloupe as a snack with other meals.

Keto Friendly Recipe For Cantaloupe

Though keto has some restrictions on consuming high-carb fruit like cantaloupe, you can always think of some healthy keto friendly recipe for cantaloupe fruit.

You can have cantaloupe with avocado, which is a great mate, and it will cheer you, and the cantaloupe portion will easily fit into your keto.

You can make keto friendly smoothie with dragon fruit or mixed almonds with cantaloupe.

Both the recipes are equally tasty, healthy, and keto friendly.

Alternative Fruits Of Cantaloupe In Keto

As I mentioned earlier if cantaloupe might not suit well with your keto or it is not a regular fruit for keto, then you must choose the substitute of cantaloupe in keto.


Avocadoes are a blessing for any diet. This creamy delight has only 15 grams of fat, 8.5 grams of total carbs, and only 1.8 grams of net carbs per 100 grams of serving.


Olives are totally in the keto club. It has 2.9 grams of fats, 1.7 grams of total carbs, and only 0.9 grams of net carbs per one ounce of serving.

Coconut Meat

Coconut meats are full of fiber which will maintain a great bowel movement while on a diet. One cup (80g) serving size of shredded coconut meats contains- 27 grams of fat, 12 grams of total carbs, 7.2 grams of fiber, and 4.8 grams of net carbs.


Blackberries have tons of vitamin C to boost your immunity system. It has 4.3 grams of net carbs per 100 grams of serving.


A quarter cup of raspberry has only 1.7 grams of net carbs. You can get them right now.


A quarter cup of half-cut strawberries can fit with your keto. And it will be suitable for your insulin resistance.


You can add tomatoes to your diet plan, as it is good for your health and skin and it will look after the carbs also.

Now, let’s talk about some Off-limits fruits for keto.

Mango– 22 grams of carbs in a cup of ripe mango, is definitely not a good choice for the ketogenic diet.

Banana- there are 24 grams of carbs in a medium-sized banana, which will kick you out of the keto.

Dry Fruits- dry fruits are high in carbs; there are 60 grams of carbs only in a half-cup of dry fruits.

Things To Remember

If you are in keto, you have to mentally prepare for the whole process. And there are always other things to remember to starting a new diet. Let’s see what these are-

Be Patient- the first thing you should do is to be patient and become optimistic in every step you take while on a diet.

Be Hydrated- Whether you are in keto or not, you should always be hydrated. Drink at least 7 to 8 glasses of water every day.

Proper Sleep Cycle- Your keto’s plus point is proper sleep and a regular sleep cycle. It will boost your mood and energy.

Consult A Nutritionist- before starting any kind of diet or experimenting with your diet, you should always take suggestions from a nutritionist. Otherwise, it may not be fruitful.

Frequently Asked Questions

1. Is cantaloupe a healthy fruit?

Yes, cantaloupe is a very healthy and delicious fruit. It has a lot of nutritional value and you can have a lot of vitamin A, C, and beta carotene from a cantaloupe.

2. What are the benefits of having cantaloupe?

Cantaloupe can give you a lot of health benefits. It has dietary fiber that will look after your bowel movement, the daily amount of nutrition, and other vitamins. And it is excellent for your skin and hair.

3. Can I have cantaloupe as a snack while staying in keto?

You can have cantaloupe as a snack, but you must give a check on the carb, and you might need to cut off other carbs from the list.

4. Can cantaloupe be considered a superfood?

As we can see that cantaloupe is full of nutrition and it is pretty much affordable. So you can call it an affordable superfood.

5. What is the origin of cantaloupe?

In a region named Cantus of Italy, the first cantaloupe was invented. Then it spread all over Europe. And now, the USA grows it commercially in their lands too.

6. Will cantaloupe break my keto?

A limited amount of cantaloupe will not break your keto at all. But you need to be careful about the sugar and carbs.

7. Is cantaloupe low carb?

In a 100 grams of serving, cantaloupe has 8.2 grams of carbs which might not be considered a low carb in keto. But in another field of diet, you can call it low carb relatively.

8. How much cantaloupe can I have in keto?

You can have 100 grams of cantaloupe in a day while staying in keto but you have to adjust your other carbs intake.

Final Thoughts

Keto is a complex diet process to follow. It may always be confusing to every newbie, so I tried to clear up some confusion so you can think more before starting.

Keto is a widely popular diet formula all over the world now. There are a lot of investigations and other studies running about keto.

The process of diet has changed a lot these days. Now, starving is not an option of diet. You can have all the fats in keto, so it is all fun and exciting to maintain it regularly. Many keto friendly recipes are floating all over the internet so that you can try something new every day.

Cantaloupe is a sweet sugary melon but- Is Cantaloupe keto friendly? Well, cantaloupe can get you in trouble if you don’t take it in the proper amount. If you want to add it to your keto list then be sure to adjust your other carbs intake on that day.

So, as I promised earlier, I tried to give you a piece of knowledge about cantaloupe. And I hope you like this article. Enjoy!

Hey there. I am a registered doctor and founder of this site. The main goal of this site is to help individuals with good food habits, diet, and nutrition. In my spare time, I enjoy cooking, exploring different food recipes and diets.

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