Watermelon vs Cantaloupe: Calories and Nutrition Compared (2026)
Watermelon and cantaloupe are both nutritious fruits with distinct profiles.
Cantaloupe has higher protein at 0.8 g compared to watermelon’s 0.6 g, while watermelon is lower in calories at 30 compared to cantaloupe’s 34.
Watermelon and cantaloupe are popular summer fruits, both offering refreshing flavors and hydration. This comparison highlights their nutritional differences to help you make informed choices.
What Is the Difference Between Watermelon and Cantaloupe?
Watermelon is a large, sweet fruit known for its high water content and refreshing taste. It is often enjoyed raw, in salads, or as juice. Cantaloupe is a type of melon characterized by its orange flesh and sweet flavor. It is commonly eaten fresh or added to fruit salads.
Watermelon vs Cantaloupe: Nutrition Side by Side
Below is a side-by-side comparison of the nutritional profiles of watermelon and cantaloupe.
| Nutrient (per 100 g) | Watermelon (raw) | Cantaloupe (raw) |
|---|---|---|
| Calories | 30 kcal | 34 kcal |
| Protein | 0.6 g | 0.8 g |
| Carbs | 7.5 g | 8.2 g |
| Sugar | 6.2 g | 7.9 g |
| Fat | 0.1 g | 0.2 g |
| Fiber | 0.4 g | 0.9 g |
| Sodium | 1 mg | 16 mg |
Which Is Better, Watermelon or Cantaloupe?
For weight loss: Watermelon is lower in calories at 30, while cantaloupe has 34 calories per 100 g, making watermelon a better option for weight loss.
For muscle and protein: Cantaloupe provides more protein at 0.8 g compared to watermelon’s 0.6 g per 100 g, which may benefit muscle maintenance.
For low-carb or low-sugar: Watermelon contains 7.5 g of carbs and 6.2 g of sugar, while cantaloupe has 8.2 g of carbs and 7.9 g of sugar per 100 g.
How to Track Watermelon and Cantaloupe Accurately
It's easy to misjudge portion sizes and macros when consuming fruits like watermelon and cantaloupe. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.
How We Compiled These Numbers
The numbers provided are rounded reference values for educational use, not medical advice. Always consult a healthcare professional for dietary guidance. Values are per 100 g from USDA FoodData Central.
Frequently Asked Questions (FAQ)
Which has more protein?
Cantaloupe has more protein at 0.8 g per 100 g, while watermelon has 0.6 g.
Which has fewer calories?
Watermelon has fewer calories at 30 per 100 g, compared to cantaloupe’s 34.
What is the sugar content in watermelon?
Watermelon contains 6.2 g of sugar per 100 g.
What is the fiber content in cantaloupe?
Cantaloupe has 0.9 g of fiber per 100 g.
How much sodium is in watermelon?
Watermelon contains 1 mg of sodium per 100 g.
What are the carbohydrate levels in cantaloupe?
Cantaloupe has 8.2 g of carbohydrates per 100 g.
Key Takeaways
- Watermelon has 30 calories per 100 g.
- Cantaloupe has 34 calories per 100 g.
- Watermelon contains 0.6 g of protein.
- Cantaloupe contains 0.8 g of protein.
- Watermelon has 6.2 g of sugar.
- Cantaloupe has 7.9 g of sugar.
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