Carbs In Cantaloupe: Is Cantaloupe Keto?

Is cantaloupe keto? How many carbs in cantaloupe? Get all the answers here, plus surprising ways to enjoy its fruity flavor on a low carb lifestyle.

By Maya Krampf

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If you’re new to keto, there’s tough news to know: Some fruit works with this way of eating… but not all fruits. So when it comes to cantaloupe, is cantaloupe keto? Let’s take a close look at carbs in cantaloupe, plus ways you can get the flavor of cantaloupe on keto.

New to counting carbs or keto? Learn the keto diet basics here and grab my printable keto cheat sheet system to make it easy.

Is Cantaloupe Keto Friendly?

Maybe. Similar to watermelon, carbs in cantaloupe are too high per serving size to easily enjoy every day, but it might be keto in smaller amounts.

Is cantaloupe low carb, though? Yes! It depends on your personal macros, but cantaloupe generally fits into a low carb approach to keto.

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How Many Carbs In Cantaloupe?

Does cantaloupe have carbs? Absolutely. How many carbs does cantaloupe have, then? In one whole medium cantaloupe, you can expect to find 48 grams total carbs [*].

How about net carbs in cantaloupe? With a small amount of fiber, you’ll find 43.6 grams net carbs in one whole cantaloupe.

But let’s be real, no one is eating an entire cantaloupe in one sitting! So…

How many carbs in a cup of cantaloupe?

Is cantaloupe high in carbs if you just have a 1-cup serving? Not so much. Carbs in cantaloupe (1 cup only) clock in at 13.6 grams total carbs and 12.4 grams net carbs [*].

How many carbs in a slice of cantaloupe?

Can you have cantaloupe on keto if it’s just one large slice? It’s still high, but it might work! Carbs in a cantaloupe slice add up to 8.9 grams total carbs and 8 grams net carbs [*].

The chart below summarizes cantaloupe carb count for various serving sizes.

Keto Cantaloupe Substitutes

You can fit cantaloupe into a keto diet in moderation, but if you decide that the carbs per serving are too high, try these substitutes instead:

• Small amounts of cantaloupe – Enjoy a small slice or a few chunks, and save it for special occasions.
• Lower carb keto fruits – If fruity flavor is all you crave, simply swap the fruit!
• Cantaloupe Flavor – Similar to a flavor extract and works in recipes and drinks.
• Sugar Alternatives – Keep sweetness but cut the carbs with a low carb sugar substitute.

Conclusion: Can You Eat Cantaloupe On Keto?

Carbs in cantaloupe are on the high side, but you can fit them into your keto way of eating once in a while. If you do enjoy cantaloupe, keep servings small and consider lower carb substitutes instead.

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Carbs In Cantaloupe: Is Cantaloupe Keto?

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Keto Fruit: 9 Healthy Options

Many high carb foods are considered off-limits on the keto diet, including certain types of grains, starchy vegetables, legumes, and fruits. However, you can eat some fruits that are low in carbs and high in fiber.

The ketogenic, or keto, diet is a very low carb, high fat eating plan on which carb intake is often restricted to less than 20–50 grams per day.

Some fruit is also high in fiber, an indigestible type of carb that doesn’t count toward your total daily carb count. That means they contain fewer net, or digestible, carbs. This is calculated by subtracting the grams of fiber from the total grams of carbs.

Here are 9 nutritious, tasty, and keto-friendly fruits.

Though avocados are often referred to and used as a vegetable, they’re biologically considered a fruit.

Thanks to their high content of heart-healthy fats, avocados make a great addition to a ketogenic diet.

They’re also low in net carbs, with around 8.5 grams of carbs and nearly 7 grams of fiber in a 3.5-ounce (100-gram) serving (1).

Avocados provide an array of other important nutrients as well, including vitamin K, folate, vitamin C, and potassium (1).

summary

A 3.5-ounce (100-gram) serving of avocado contains around 1.5 grams of net carbs. They’re also high in vitamin K, folate, vitamin C, and potassium.

Watermelon is a flavorful and hydrating fruit that’s easy to add to a ketogenic diet.

Compared with other fruits, watermelon is relatively low in net carbs, with around 11. 5 grams of carbs and 0.5 grams of fiber in a 1-cup (152-gram) serving (2).

That said, depending on your daily carb allotment, you may need to adjust your portion sizes to fit watermelon into your diet.

Watermelon is likewise rich in a variety of other vitamins and minerals, including vitamin C, potassium, and copper (2).

Plus, it contains lycopene, a plant compound that acts as an antioxidant to decrease cell damage and fight disease (3).

Summary

Watermelon is relatively low in net carbs, containing 11 grams of net carbs in a 1-cup (152-gram) serving. It also contains several other nutrients and is a good source of the antioxidant lycopene.

Strawberries are nutritious, delicious, and brimming with health benefits.

Low in carbs and high in fiber, strawberries can fit seamlessly into a low carb or ketogenic diet.

In fact, a 1-cup (152-gram) serving of strawberries provides just 11.7 grams of carbs and 3 grams of fiber (4).

Strawberries are an excellent source of other micronutrients as well, including vitamin C, manganese, and folate (4).

Plus, like other types of berries, strawberries are loaded with antioxidants, such as anthocyanins, ellagic acid, and procyanidins (5).

Summary

Each cup (152 grams) of strawberries provides 8.7 grams of net carbs. They also contain a host of antioxidants, as well as vitamin C, manganese, and folate.

Lemons are a popular citrus fruit used to flavor drinks, meals, and desserts.

Lemons can be a great addition to the ketogenic diet, with approximately 5.5 grams of carbs and 1.5 grams of dietary fiber in each fruit (6).

They’re especially rich in pectin, a type of fiber that can help stabilize blood sugar levels, fight inflammation, and slow the growth of cancer cells (7).

Lemons are also high in several other nutrients, including vitamin C, potassium, and vitamin B6 (6).

summary

Lemons can be a great addition to a ketogenic diet, with 4 grams of net carbs in each fruit. They also contain pectin, a type of fiber associated with several health benefits.

Despite being used as a vegetable in many meals and recipes, tomatoes are botanically classified as a fruit.

With a significantly lower carb count than many other fruits, tomatoes are easy to fit into a balanced ketogenic diet.

One cup (180 grams) of raw tomatoes contains about 7 grams of carbs and 2 grams of fiber (8).

What’s more, tomatoes are low in calories and high in beneficial plant compounds, including lycopene, beta carotene, and naringenin (9, 10, 11).

Summary

Tomatoes provide only 5 grams of net carbs per 1-cup (180-gram) serving. They also contain antioxidants like lycopene, beta carotene, and naringenin.

In addition to being one of the healthiest berries, raspberries are a great addition to a low carb or ketogenic diet.

In fact, 1 cup (123 grams) of raspberries provides only 7 grams of net carbs, as this serving size has around 15 grams of carbs and 8 grams of fiber (12).

Each serving also offers a good amount of vitamin C, manganese, vitamin K, and copper (12).

What’s more, raspberries are high in antioxidants that can decrease inflammation and reduce your risk of chronic disease (13).

summary

A 1-cup (123-gram) serving of raspberries contains only 7 grams of net carbs. These berries are rich in vitamin C, manganese, vitamin K, copper, and antioxidants.

Peaches are a type of stone fruit known for their fuzzy skin and sweet, juicy flesh.

They’re relatively low in net carbs, with 14.7 grams of carbs and 2.5 grams of fiber per cup (154 grams) (14).

By moderating your portion size and pairing peaches with other low carb foods, you can fit this tasty fruit into a healthy keto diet.

Furthermore, they’re rich in other important micronutrients, including vitamin C, vitamin A, potassium, and niacin (14).

According to a study in 1,393 people, regularly eating peaches along with other fruits and vegetables high in flavonoids and stilbene may even be linked to improved triglyceride and cholesterol levels, both of which are risk factors for heart disease (15).

summary

One cup (154 grams) of peaches provides 12.2 grams of net carbs. This stone fruit also offers a wealth of other nutrients, including vitamin C, vitamin A, potassium, and niacin.

The cantaloupe is a type of muskmelon closely related to other varieties of melon, such as watermelon and honeydew.

Each serving of cantaloupe is relatively low in net carbs, with just 12.7 grams of carbs and 1.5 grams of fiber per cup (156 grams) (16).

Plus, just a single serving provides a hearty dose of folate, potassium, and vitamin K (16).

It’s also one of the best sources of beta carotene, a type of plant pigment that plays a central role in immune function and eye health (17).

Still, depending on your daily carb allowance, you may want to opt for a smaller portion size to fit cantaloupe into your diet.

summary

With 11.2 grams of net carbs in each cup (156 grams), cantaloupe can be incorporated into a well-planned ketogenic diet. Cantaloupe also contains folate, potassium, vitamin K, and beta carotene.

Also known as carambola, star fruit is a vibrant, star-shaped tropical fruit native to Southeast Asia.

Although star fruit is not as common as many other types of fruit, it’s a popular choice for those on a ketogenic diet due to its low carb content.

In fact, a 1-cup (108-gram) serving of star fruit contains just 7.3 grams of carbs and 3 grams of fiber (18).

Star fruit is also packed with vitamin C, copper, potassium, and pantothenic acid (18).

summary

A 1-cup (108-gram) serving of star fruit contains just 4.3 grams of net carbs. Star fruit is also a good source of vitamin C, copper, potassium, and pantothenic acid.

Although fruits are often considered off-limits on the ketogenic diet, plenty of low carb fruits can be incorporated into the diet.

In addition to being low in net carbs and high in fiber, many of these fruits offer a wealth of other important vitamins, minerals, and antioxidants that support overall health.

Enjoy these fruits in moderation alongside a variety of other low carb foods as part of a well-rounded ketogenic diet.

Fruits and berries on a keto diet: what can you do?

By Dr. Andreas Eenfeldt, MDD, medical review by Dr. Bret Scher, MD

Most fruits and berries are high in carbohydrates. That is why they taste so sweet. You can even say that fruits and berries are a sweet gift of nature.

In general, the sweeter or larger the fruit, the more sugar it contains. If you’re following a keto diet, then unlike many berries that are low in sugar, it’s best to try to eat less fruit.

Below you will find a list
fruits with high sugar content. On the left is a list of fruits that can be
eat on a keto diet.

Berries

The numbers mean – the amount of carbohydrates / 100 grams

Each number represents the percentage of carbohydrates contained in 100 grams of each berry. So, for example, 100 grams of blueberries (about 3 handfuls) contain 12 grams of carbohydrates.

On a keto diet, you can eat some raspberries, blackberries and strawberries. You should be careful with blueberries, as the carbohydrates contained in them are very quickly absorbed by the body. Eat blueberries in small portions and not very often. Or, eliminate blueberries from your diet altogether.

Fruit

Most fruits contain quite a lot of carbohydrates, which is not at all good for those who go on a keto diet and plan to stick to it in the future. In the image below, each number represents the percentage of net carbs found in 100 grams of each fruit. One medium-sized orange contains about 9 grams of carbohydrates.

The numbers mean – carbs/100 grams

If you eat a large apple (about 25 grams of carbs) or a medium-sized banana (24 grams of carbs), you will exceed your daily keto carb limit. According to the rules of a strict keto diet, you can not eat more than 20 grams of carbohydrates / day.

Fruit
= Sweet treat of nature

On a keto diet, small amounts of berries are allowed from time to time, which will not affect ketosis in any way. A few cherries and a small plum won’t hurt your figure. However, if you’re not sure how much fruit you can eat to stay in ketosis, measure your body’s ketones and find out how your body reacts to fruit.

But doesn’t our body need the vitamins found in fruits? Not necessary. These vitamins are also found in vegetables. Moreover, some vegetables (bell peppers, cabbage) contain more vitamin C than any citrus fruits, and the sugar and carbohydrate content of vegetables is much lower.

Top 5
fruits you can eat on a keto diet

On a keto diet, fruits are sometimes allowed in small amounts. Add a spoonful of unsweetened whipped cream to them and don’t worry that your body will come out of ketosis. It will not happen.

Here is a list of some
fruits and the amount of carbohydrates they contain:

• Raspberry : half a cup (60 grams) contains 3 grams of carbohydrates.
• Blackberry : Half a cup (70 grams) contains 4 grams of carbohydrates.
• Strawberries : eight medium fruits (100 grams) contain 6 grams of carbohydrates.
• Plum : One medium-sized plum (65 grams) contains 7 grams of carbohydrates.
• Blueberries : Half a cup (75 grams) contains 9 grams of carbohydrates.

Fruit
snacks

In any case, fruit can serve as an excellent substitute for any chocolate bar, muffin or candy.

Even though many other fruits are high in carbohydrates, sometimes you can afford to eat a few. Just pretend it’s candy. You will immediately understand how much you can eat. Below you will find a list of some fruits and their description:

• Kiwifruit: One medium-sized fruit (70 grams) contains 8 grams of carbohydrates.
• Cherries: Half a cup (75 grams) contains 8 grams of carbohydrates.
• Mandarin: One medium-sized fruit (75 grams) contains 9 grams of carbohydrates.
• Cantaloupe: One cup (160 grams) contains 11 grams of carbohydrates.
• Peach: One medium-sized fruit (150 grams) contains 13 grams of carbohydrates.

Fruit
then and now

Many people ask, “Isn’t eating fruit natural from an evolutionary point of view?” To find the answer to this question, one must take into account the fact that the fruits grown today are very different from those that people ate in the past. Nowadays, many fruits are grown artificially, which is why they contain a lot of sugar, and, accordingly, more carbohydrates.

In addition, in the past, fruits were available to people only in season. Just like other mammals, such as bears, for example, ancient people ate fruits, creating an excess of carbohydrates in order to use the already accumulated supply in lean (cold) times. In today’s world, it is harder for people to cope with the accumulated amount of carbohydrates due to the fact that fruits are available to us 365 days a year.

Best Berry Recipes

Below are two of our top keto berry recipes, which are the lowest carb per serving.

Other Visual Keto Guides

To learn more about specific topics, such as which fruits or nuts to eat on a ketogenic diet, check out our handy visual guides.

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Researched over 200 keto recipes since 2003.

Is it possible to have melon and watermelon on a keto diet?

Benefit for health

1. Rich source of vitamin C

2. Rich in Antioxidants

3. Maintain blood pressure

4. May Support Blood Sugar Levels

Carbohydrate content

How to eat melons and watermelons on keto

What are your favorite low carb fruits on keto?

Some fruits like raspberries, blueberries, cranberries, blackberries, and avocados are keto-friendly, but what about melons and watermelons?

Health benefits

But first, let’s find out their health benefits:

1.

Rich source of vitamin C almost 65% of the recommended daily value of vitamin C. Since your body cannot produce it on its own, it is very important that you get enough of this vitamin in your diet.

Vitamin C acts as an antioxidant to help neutralize free radicals and calm oxidative stress in your body. Oxidative stress is thought to be the cause of many chronic diseases, so keeping your vitamin C levels high is an important preventive measure.

Studies show that a diet high in vitamin C reduces the incidence of heart disease, eye disease, cancer, and neurodegenerative disease.

It also plays an important role in skin and joint health as a nutrient essential for collagen synthesis. The latter is the main protein and supports the connective tissue of your joints by creating a strong extracellular matrix.

For these reasons, a lack of vitamin C can lead to problems such as joint pain, poor wound healing, bleeding under the skin, and thickening of the skin.

2. Rich in antioxidants

Vitamin C isn’t the only antioxidant you’ll find in melons and watermelons.

In fact, most golden foods contain two antioxidants, lutein and zeaxanthin, which are known to support eye health. In particular, cantaloupe is a good source of these two free radicals.

Lutein and zeaxanthin act as shields to protect the macula from blue light. It is thought that over time, ultraviolet radiation from blue light can lead to degenerative eye diseases such as cataracts and macular degeneration.

Research shows that consuming lutein and zeaxanthin can combat the harmful effects of blue light, reducing the risk of degeneration in your eyes.

3. Maintain blood pressure

One of the most effective ways to control blood pressure is to control sodium and potassium levels in the body. Working in tandem, these two minerals control your blood pressure and volume, but when you have too much sodium in your body, you can have high blood pressure.

Therefore, in order to combat the effect of sodium on blood pressure, it is very important that you have enough potassium in your diet to balance the hypertonic properties of sodium. And just melons and watermelons are an excellent source of potassium.

4. May maintain blood sugar levels

One type of melon, known as bitter melon, is distinguished by its bitter taste. For centuries, this fruit has been used as a medicinal herb to treat a number of ailments, including eczema, jaundice, gout, kidney stones, psoriasis, and arthritis.

However, one of the most well-researched benefits of bitter melon is its ability to stabilize blood sugar levels. High blood sugar is associated with various conditions and can lead to obesity, type 2 diabetes, and metabolic syndrome.

Studies show that bitter melon lowers blood sugar levels and has a powerful antioxidant effect, with therapeutic effects in diabetes and related metabolic conditions.

Do you like melons/watermelons?

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Carbohydrate content

Now that you have a good understanding of the health benefits of melons and watermelons, let’s look at the amount of carbohydrates to determine if melons and watermelons can fit into a keto diet.

Today there are more than 20 different varieties of melons, here are the carbohydrate values ​​of the most famous varieties.

Serving size = 100 grams

Cantaloupe – 8.16 g total carbohydrates, 0.9g fiber and 7.26 g net carbohydrates

Watermelon – 7.55 g total carbohydrates, 0.4 g fiber and 7.15 g net carbohydrates

Honey melon – 9.4 g total carbohydrates, 0.8 g fiber and 8.6g Net Carbs

Bitter Melon – 4.32g Total Carbs, 2g Fiber & 2.32g Net Carbs

Cassaba (Winter Melon) – 6.58g Total Carbs, 0.9g Fiber & 5 .68 g net carbs

Wax gourd – 3.02 total carbs, 1 g fiber and 2.02 g net carbs

How to eat melons and watermelons on keto

Expert opinion

Tatyana Filatova

Tanya is a professional food photographer, keto blogger and recipe author.

Ask the Expert

The goal of keto is to keep carbs below 50g per day. Yes, you can eat melons or watermelons during this diet, but you need to do it in moderation so as not to exceed your carbohydrates.