Choosing the right cantaloupe can be unpredictable and inconsistent—especially if you don’t know what to look for. But if you follow these approved tips and tricks from dietitians and farmers, you will bite into a sweet, juicy, melt-in-your-mouth melon every single time.
Cantaloupes are packed not only with water but also supply a healthy dose of vitamins A and C.
But biting into a bland, flavorless cantaloupe is no fun. Here’s what you need to know about picking the perfect cantaloupe for your next meal or snack.
When choosing a cantaloupe, check out the stem end. You shouldn’t see a stem on the cantaloupe, but you might see a slight indentation. In fact, the missing stem is a good indicator that your cantaloupe slipped off the vine easily when it was ripe and ready to be picked, Michael Hirakata, co-owner of Hirakata Farms, who grows Rocky Ford Cantaloupes in Colorado, told Health.
When picking their cantaloupes, Hirakata says that they look for a full slip. “A full slip means there isn’t any of the stem left and that it’ll be a good, ripe cantaloupe,” he said.
The outside of your cantaloupe should have a nice color that is yellowish, golden, beige, or even orange, depending on the variety your market or grocery store carries. If it has any green, it was likely picked too early and won’t be as sweet as the more golden or beige cantaloupes, Connie Elick, MS, RD, a registered dietitian and instructor at the Institute of Culinary Education in Los Angeles, told Health.
The cantaloupe should give slightly to firm pressure at the stem end and have a sweet aroma, Amy Woodman, RD, a registered dietitian with Farmington Valley Nutrition and Wellness, told Health.
If there is no sweet, musky smell, then it is likely not ripe or sweet. “A [sweet] cantaloupe is the perfect summertime treat, providing both hydration and electrolytes. A one-cup serving of cantaloupe has 415 milligrams of potassium,” Woodman said.
Your cantaloupe should feel heavy for its size, Emily Holdorf, MS, RDN, CDN, a registered dietitian and community manager for The Foundation for Fresh Produce, told Health.
Cantaloupe is a versatile fruit that packs a nutritional punch and can be particularly beneficial in supporting your immunity and eye health due to its vitamin A and vitamin C content, said Holdorf.
Here are some other things to know about cantaloupe.
It Doesn’t Ripen After It’s Picked
Most cantaloupes don’t ripen after they’re picked. In fact, today’s cantaloupes often don’t produce a natural element known as ethylene, which is commonly found in fruits that do ripen after they’re picked like bananas, peaches, pears, or avocados.
“To reduce food waste, cantaloupe growers are producing varieties that don’t spoil as quickly as older cantaloupe varieties once did,” said Holdorf.
It Needs to Be Cleaned Well
While it is rare, cantaloupes can be contaminated with Salmonella while they’re growing. Some speculate that this is caused by bacteria from the soil, the water used for irrigation, or even animals.
You should wash your cantaloupe thoroughly before slicing it so that any contaminants do not transfer from the knife to the flesh.
Additionally, your cantaloupe should not have any black or green mold on it, and the netting texture on the outside should feel rough and not smooth, said Elick.
It’s Good For You
Cantaloupe contains about 65% of the daily value of vitamin C. “Vitamin C is an antioxidant that helps to protect the cells in your body from damage,” said Elick. “It also helps produce collagen that is needed for the skin and iron absorption, [and it] helps to boost the immune system.“
Additionally, phytonutrients in cantaloupe, including beta-carotene and cryptoxanthin, can help fight disease. Cantaloupe also contains lutein and zeaxanthin, which promote eye health. “It can also help to reduce inflammation since it contains the antioxidant cucurbitacin, which can also help reduce the risk of heart disease,” said Elick.
It Doesn’t Last Long
A whole cantaloupe can be kept in a cool, dry place for one to two days. After that, it should be placed in the refrigerator.
“Once the fruit is sliced, it should be stored in an airtight container and placed in the refrigerator, where it can last three to five days,” said Woodman.
Hirakata and Elick recommend the following ways to enjoy this juicy fruit:
- Pair chunks with pieces of watermelon
- Season cantaloupe with Tajin and lime juice, and add a few cucumbers
- Slice it open to create a bowl and add a scoop of ice cream
- Serve it alongside cottage cheese and your favorite seasonings
- Add cantaloupe to salty foods, such as prosciutto and cheese, for contrast
- Blend it into smoothies or freeze the blended cantaloupe to form a slushie
- Grill or roast cantaloupe to change up its flavor
- Mix it with a squeeze of lime, finely chopped cilantro, and red onion to make a salsa
Cantaloupe is a sweet, refreshing summer fruit that is packed with nutrients, including vitamin C, vitamin A, and potassium.
Choosing a ripe cantaloup involves checking out the stem, looking at the color, smelling it, and examining its weight. If it is heavy, smells sweet, and has a beige, yellow, or orange tint, it will likely make a good choice.
You can enjoy your cantaloupe by the slice or pair it with other fruits and vegetables. It even makes a great vessel for ice cream or cottage cheese.
