Does cantaloupe have iron?

Cantaloupes, also known as rockmelons, are a juicy and delicious fruit popular during the summertime. People often wonder whether this delightful fruit has any nutritional value or if it’s just something to satisfy their sweet tooth cravings. One of the main questions is: does cantaloupe have iron? Let’s explore.

What Is Iron and Why Is It Important?

Before we dive into cantaloupes’ iron content, let’s briefly discuss what iron actually is and why our body needs it. Naturally occurring in meats, vegetables, fruits, and nuts among others; It’s an essential mineral that plays a vital role in many physiological processes in the human body like oxygen transport throughout our bloodstreams.

Fun fact alert: If all of your blood vessels were placed end-to-end they would stretch over 100000 km (almost three times around Earth), which truly highlights the importance of sufficient iron intake!

The lack of adequate amounts of this mineral can lead to issues such as impaired brain function/development/mood swings/fatigue/anemia/etc., so making sure you eat enough foods containing iron is extremely critical for optimal health.

Where Do We Find Dietary Iron?

Iron comes from two primary sources – heme (animal products) & plant-based alternatives called non-heme. Heme-iron tends to be better absorbed by your system than its counterpart but that doesn’t mean its source lacks them altogether!

Luckily there are plenty of tasty foods out there rich with this specific nutrient (no need for plain old almonds):

  • Meat – beef liver
  • Seafood – canned clams
  • Beans/Legumes – kidney beans/lentils/tofu/etc.
  • Vegetables/Fruits/Nuts/Seeds – spinach/pumpkin seeds/raisins

And guess what else ranks up high on the list? You guessed right – cantaloupe!

Iron in Cantaloupes

Now for the moment we’ve all been waiting for: Does cantaloupe have iron?

Cantaloupes can be a somewhat surprising source of sufficient amounts of dietary iron. While it’s true that they might not top the charts when compared with some other foods (like liver – yes, liver), but people also happen to like those juicy slices of rockmelon more than bitter organ meat.

The table below shows how much 100 grams of cantaloupe has:

Nutrient Amount Per 100g
Calories 34 kcal
Carbohydrates 8.1 g
Fiber 0.9 g
Protein 0.8 g
Fat 0 g
Drum roll please..
As you can see, the melon is providing us with trace amounts of this important mineral:
– Iron – Only (most importantly) about 0.21mg.

While that may not look like an enormous quantity or anything close to it comparing apples with oranges, don’t discredit their contribution because it still puts them on par with numerous other nutritious fruits & vegetables out there! Keeping things in perspective is key here.


In saying all that, if someone ever tries to tell you otherwise just remember this article and make sure you get adequate portions from a variety of sources including our sweet friend – cantaloupes as well since they can provide nutritional benefits beyond simple enjoyment! This way everyone stays happy and healthy…hopefully without trying any cow’s liver recipes 🙂 So next time anyone asks ‘Does cantaloupe have iron?’ You know what sentence needs to come outta your mouth!”