The New Complete Book of Food



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r Melons

(Cantaloupe, casaba, honeydew, Persian, watermelon)

Nutritional Profile

Energy value (calories per serving): Low

Protein: Low

Fat: Low

Saturated fat: Low

Cholesterol: None

Carbohydrates: High

Fiber: High

Sodium: Low

Major vitamin contribution: Vitamin A, folate, vitamin C

Major mineral contribution: Potassium

About the Nutrients in This Food

All melons are rich in sugars and a good source of the soluble dietary fiber

pectin. The deep-yellow melons (cantaloupe, crenshaw, Persian) are also

rich in vitamin A.

One-half of a five-inch diameter cantaloupe has 2.5 g dietary fiber,

9,334 IU vitamin A (approximately four times the RDA for a woman, three

times the RDA for a man), 58 mcg folate (15 percent of the RDA), and 101

mg vitamin C (approximately 1.3 times the RDA for a woman, approxi-

mately 1.1 times the RDA for a man).

One cup diced watermelon has 0.6 g dietary fiber, 865 IU vitamin A

(37 percent of the RDA for a woman, 29 percent of the RDA for a man),

and 12 mg vitamin C (16 percent of the RDA for a woman, 13 percent of

the RDA for a man).

The Most Nutritious Way to Serve This Food

Fresh and ripe.

Diets That May Restrict or Exclude This Food

Low-carbohydrate diet

Low-fiber diet