How many calories are in cantaloupe?
A cup, cubes (160 g) has 54 calories. Per 100 grams, cantaloupe has 34 calories. A cup of cantaloupe cubes delivers about 13 g of carbohydrate, almost all of it natural sugar, with 1.4 g of fiber. The same cup covers more than half the daily recommended vitamin C and well over a full day of vitamin A.
Cantaloupe nutrition facts
| Nutrient | Per cup, cubes (160 g) | Per 100 g |
|---|---|---|
| Calories | 54 | 34 |
| Protein | 1.3 g | 0.8 g |
| Carbohydrate | 13.1 g | 8.2 g |
| Fiber | 1.4 g | 0.9 g |
| Sugar | 12.6 g | 7.9 g |
| Fat | 0.3 g | 0.2 g |
| Vitamin A | 5411 IU | 3382 IU |
| Vitamin C | 59 mg | 37 mg |
| Potassium | 427 mg | 267 mg |
Values from Melons, cantaloupe, raw (USDA FoodData Central, FDC ID 169092). Figures vary with variety, ripeness, and preparation.
The calories you might not be counting
Cantaloupe on its own is a hard fruit to overeat at 34 calories per 100 g. The calorie creep comes from what it shares a plate with. A brunch fruit salad often mixes cantaloupe with grapes, pineapple, and a honey-lime dressing or sweetened yogurt on top, tripling the calories of a cup of melon alone. Prosciutto-wrapped cantaloupe is about 50 to 70 calories per piece once the cured meat is counted. Smoothies blend it with banana, mango, and a sweetened base until a single glass carries 300 to 400 calories. The melon is doing almost none of that work. Forkd separates the cantaloupe from the fruit salad dressing and the smoothie add-ins so the 54-calorie cup stays honest.
Calories by size
USDA portions range from a medium wedge (1/8 of a 5-inch melon, 69 g, about 23 calories) to a large wedge (102 g, about 35 calories) to a full cup of cubes (160 g, about 54 calories). A small whole melon is 441 g of flesh, which is roughly 150 calories. Since cantaloupe is mostly water, a cup looks like a large portion but costs very little.
| Size | Weight | Calories |
|---|---|---|
| Cup, cubes | 160 g | 54 |
| Wedge, medium (1/8 melon) | 69 g | 23 |
| Wedge, large (1/8 melon) | 102 g | 35 |
| Small melon (4-1/4" dia) | 441 g | 150 |
Scanning cantaloupe with Forkd catches the exact portion and the hidden extras this page just described, the oil, the dressing, the topping a photo alone would miss.
Cantaloupe calories: common questions
How many calories are in a cup of cantaloupe?
A cup of cantaloupe cubes (160 g) has about 54 calories, with 13 g of carbohydrate, 1.4 g of fiber, and 1.3 g of protein. Per 100 g, cantaloupe is 34 calories.
Is cantaloupe good for weight loss?
Cantaloupe is one of the lowest-calorie fruits by volume. A full cup is 54 calories with high water content and decent fiber, so it fills space on the plate for very little caloric cost. It also delivers a full day of vitamin A and over half the daily vitamin C.
How many carbs are in cantaloupe?
A cup of cantaloupe cubes has about 13 g of carbohydrate, of which 12.6 g is natural sugar and 1.4 g is fiber. It is a moderate-carb fruit, lower than banana or mango by a wide margin.
Is cantaloupe high in sugar?
A cup has about 12.6 g of natural sugar, which is moderate for fruit. The high water content dilutes the sugar concentration, so cantaloupe has a lower glycemic load than many fruits despite tasting sweet.
Keep going
Sources: Melons, cantaloupe, raw (USDA FoodData Central, FDC ID 169092). Reviewed against USDA FoodData Central reference portions.
This page is for general educational purposes only and is not medical advice, diagnosis, or treatment. Nutrition values are estimates sourced from USDA FoodData Central and may vary by variety, preparation, and portion. Always consult a qualified healthcare professional before making significant changes to your diet.