Calories in Cantaloupes: Nutrition Facts & Serving Sizes
Per 1 wedge, medium (1/8 of medium melon) (69g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One cup of cubed cantaloupe (160g) contains 54 calories with 1.3g of protein, 13.1g of carbs, and 0.3g of fat. Per 100g, cantaloupe provides 34 calories, 0.8g of protein, 8.2g of carbs, and just 0.2g of fat. Cantaloupe is one of the lowest-calorie sweet fruits available, making it a smart snack for anyone managing their intake. The standout micronutrient is vitamin A at 169mcg per 100g (19% daily value from beta-carotene). Vitamin C comes in at 36.7mg per 100g (41% daily value). Potassium is 267mg per 100g, and folate is 21mcg per 100g. With 7.9g of natural sugar per 100g and only 34 calories, cantaloupe satisfies a sweet craving without derailing your macros. Its high water content also makes it naturally hydrating and filling.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 melon, small (about 4-1/4" dia) (441g) | 149.9 | 3.5g | 36.2g | 0.9g | 4g |
| 1 wedge, large (1/8 of large melon) (102g) | 34.7 | 0.8g | 8.4g | 0.2g | 0.9g |
| 1 wedge, medium (1/8 of medium melon) (69g) | 23.5 | 0.6g | 5.7g | 0.1g | 0.6g |
| 1 cup, cubes (160g) | 54.4 | 1.3g | 13.1g | 0.3g | 1.4g |
| 1 cup, diced (156g) | 53 | 1.2g | 12.8g | 0.3g | 1.4g |
| 1 melon, large (about 6-1/2" dia) (814g) | 276.8 | 6.5g | 66.7g | 1.6g | 7.3g |
| 1 serving (134g) | 45.6 | 1.1g | 11g | 0.3g | 1.2g |
| 1 melon, medium (about 5" dia) (552g) | 187.7 | 4.4g | 45.3g | 1.1g | 5g |
| 1 cup, balls (177g) | 60.2 | 1.4g | 14.5g | 0.4g | 1.6g |
| 1 wedge, small (1/8 of small melon) (55g) | 18.7 | 0.4g | 4.5g | 0.1g | 0.5g |
| 10 cantaloupe balls (138g) | 46.9 | 1.1g | 11.3g | 0.3g | 1.2g |
| 100g | 34 | 0.8g | 8.2g | 0.2g | 0.9g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 34 | 2% |
| Protein | 0.8g | 2% |
| Total Fat | 0.2g | |
| Saturated Fat | 0.1g | 1% |
| Total Carbohydrates | 8.2g | 3% |
| Dietary Fiber | 0.9g | 3% |
| Sugars | 7.9g | 16% |
| Sodium | 16mg | 1% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.1g | 0% |
| Calcium | 9mg | 1% |
| Iron | 0.2mg | 1% |
| Potassium | 267mg | 6% |
| Vitamin A | 169mcg | 19% |
| Vitamin C | 36.7mg | 41% |
| Vitamin B6 | 0.1mg | 6% |
| Magnesium | 12mg | 3% |
| Phosphorus | 15mg | 1% |
| Zinc | 0.2mg | 2% |
| Selenium | 0.4mcg | 1% |
| Folate | 21mcg | 5% |
| Niacin (B3) | 0.7mg | 4% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Cantaloupes
Cantaloupe's exceptional hydration and micronutrient content make it a standout fruit for active individuals. The 169mcg of vitamin A per 100g comes from beta-carotene, a powerful antioxidant that gives cantaloupe its orange color. Beta-carotene supports immune function, eye health, and skin integrity. Vitamin C at 36.7mg per 100g complements this with its own antioxidant and immune-supporting properties, and also aids iron absorption and collagen production.
Potassium at 267mg per 100g helps regulate fluid balance, supports muscle contractions, and can reduce the risk of cramping during intense workouts. Adequate potassium intake is important for anyone sweating heavily during training.
Folate at 21mcg per 100g plays a role in DNA synthesis and cell repair. The high water content (approximately 90% water by weight) contributes to overall hydration, which directly affects exercise performance and recovery.
For practical use, cantaloupe is one of the best choices for a pre-workout or post-workout snack when you want something sweet without loading up on calories. A full cup has only 54 calories. It also pairs well with Greek yogurt, cottage cheese, or other protein sources for a balanced snack with both carbs and protein.
Dietary Considerations
Cantaloupe is naturally gluten-free, vegan, dairy-free, and paleo-friendly. At 8.2g of carbs per 100g, it is not ideal for strict keto, but it is among the lower-carb fruit options. For weight loss, cantaloupe is an excellent choice: 34 calories per 100g is extremely low for a sweet fruit, and the high water content adds volume to help you feel full. The natural sugar content (7.9g per 100g) is entirely from fruit sugars with no added sugars. Cantaloupe is a great alternative to candy or processed sweets when craving something sweet.
Daily Intake (100g)
100g of cantaloupe provides 2% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in cantaloupe?
Cantaloupe has 34 calories per 100g. One cup of cubed cantaloupe (160g) contains about 54 calories. A small whole melon (441g) has about 150 calories. It is one of the lowest-calorie sweet fruits you can eat.
Is cantaloupe good for weight loss?
Yes. Cantaloupe is excellent for weight loss. At 34 calories per 100g, it is very low in calories. Its high water content makes it filling, and the sweetness helps satisfy sugar cravings without adding significant calories. A full cup is only 54 calories.
How much protein in cantaloupe?
Cantaloupe has 0.8g of protein per 100g. One cup (160g) provides about 1.3g. It is not a meaningful protein source. Pair it with Greek yogurt, cottage cheese, or another protein food for a more balanced snack.
Is cantaloupe high in sugar?
Cantaloupe has 7.9g of sugar per 100g, which is moderate for a fruit. However, with only 34 calories per 100g, you have to eat a very large portion to consume a significant amount of sugar. The sugar is entirely natural fruit sugar with no added sugars.
What is the difference between cantaloupe and watermelon calories?
Cantaloupe has 34 calories per 100g while watermelon has 30 calories per 100g. Both are very low-calorie melons. Cantaloupe is higher in vitamin A and vitamin C. Watermelon has slightly less sugar per serving. Both are excellent hydrating fruits for summer snacking.
Is cantaloupe keto-friendly?
Cantaloupe is not ideal for strict keto with 8.2g of carbs per 100g. A single cup (160g) has 13.1g of carbs. If you are on a strict low-carb diet, smaller portions can be worked in, but berries like strawberries have fewer carbs per serving.
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