Cantaloupe: Calories, Nutrition Facts, and Health Benefits (2026)

Cantaloupe contains 54 calories per 1 cup cubed (160 g), providing 1.3 g of protein, 13.1 g of carbohydrates, and 1.4 g of fiber. It is also notable for its vitamin C content, with 58.7 mg per serving, which accounts for 65% of the daily value.

This page provides an overview of the nutritional profile of cantaloupe, focusing on its benefits and impact on health. We will explore the nutrition facts per serving, how it aligns with common dietary goals, and its comparison with other fruits.

Cantaloupe Nutrition Facts (Per Serving and Per 100 g)

The following table outlines the detailed nutrition facts for cantaloupe per 1 cup cubed (160 g) and per 100 g serving.

Values are for 1 cup cubed (160 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	54	34	3%
Protein	1.3 g	0.8 g	3%
Carbohydrates	13.1 g	8.2 g	5%
Fiber	1.4 g	0.9 g	5%
Sugar	12.6 g	7.9 g	-
Fat	0.3 g	0.2 g	0%
Vitamin C	58.7 mg	36.7 mg	65%
Potassium	427 mg	267 mg	9%
Vitamin A	270 mcg	169 mcg	30%
Folate	34 mcg	21 mcg	8%

About 87% of cantaloupe calories come from carbohydrates, 9% from protein and 5% from fat.

Cantaloupe by Health Goal

In this section, we evaluate how cantaloupe rates against various health and fitness goals.

Goal	Rating	Why
Weight loss	Excellent	54 calories per serving with 1.4 g fiber for fullness
Blood sugar / diabetes	Good	Glycemic load of about 8 per serving
Immunity	Excellent	Provides 58.7 mg vitamin C (65% DV)
Digestion	Fair	1.4 g fiber per serving supports regularity
Heart health	Excellent	Potassium (427 mg) and fiber, very low sodium
Muscle gain	Fair	Low in protein (1.3 g); best as a vitamin-rich choice, not a protein source

Cantaloupe and Blood Sugar

Glycemic index: 65. Glycemic load: 8 per serving.

Cantaloupe has a glycemic index of about 65 and a glycemic load of around 8 per serving, so it has a modest effect on blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.

How Cantaloupe Compares to Other Fruits

The comparison table highlights how cantaloupe stacks up against other fruits in terms of nutrition and health benefits.

Fruit (per 100 g)	Calories	Sugar (g)	Fiber (g)	Vitamin C (mg)
Cantaloupe	34	7.9	0.9	36.7
Watermelon	30	6.2	0.4	8.1
Papaya	43	7.8	1.7	60.9
Orange	47	9.4	2.4	53.2

Cantaloupe Myths, Checked

Melon has no real nutrients , False. A cup of cantaloupe has about 270 mcg vitamin A and 59 mg vitamin C for only 54 calories.

Cantaloupe is high in sugar , Misleading. It has about 13 g sugar per cup with high water content and few calories.

How to Track Cantaloupe

Fruit portions are easy to misjudge, and the difference between 1 cup of cantaloupe and a larger helping changes the sugar and calories you log. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log cantaloupe accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see every fruit ranked by glycemic load, most nutrient-dense fruits ranked, and berries ranked by sugar and antioxidants.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by ripeness and variety. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1 cup of cantaloupe?

One cup of cubed cantaloupe (160 g) contains 54 calories. This makes it a low-calorie fruit option suitable for various diets.

Is cantaloupe good for weight loss?

Cantaloupe can be beneficial for weight loss due to its low calorie content and high water content, which can help you feel full. With only 54 calories per cup, it is a great snack choice.

Can people with diabetes eat cantaloupe?

People with diabetes can eat cantaloupe in moderation, as it has a glycemic index of about 65. This means it can affect blood sugar levels, but portion control is key.

How much vitamin A is in cantaloupe?

Cantaloupe is rich in vitamin A, providing about 5,000 IU per cup. This contributes to its health benefits, including supporting eye health.

Is cantaloupe high in sugar?

Cantaloupe contains 12.6 g of sugar per cup, which is naturally occurring. While it is higher in sugar than some fruits, it is still a healthy choice when consumed in moderation.

Is cantaloupe high in sugar?

Despite its sugar content, cantaloupe is not considered high in sugar compared to many processed snacks. It offers essential nutrients and hydration.

Key Takeaways

• Cantaloupe has 54 calories per 1 cup cubed (160 g).
• It provides 1.4 g of fiber, aiding digestion.
• Cantaloupe contains 58.7 mg of vitamin C, or 65% of the daily value.
• It has a glycemic index of about 65, indicating moderate impact on blood sugar.
• Cantaloupe is low in fat, with only 0.3 g per serving.
• It is a hydrating fruit, with a high water content.