News of Health / Nutrition Facts Library
Cantaloupe Nutrition Facts: Is Cantaloupe Good for You?
Based on USDA data, raw cantaloupe is a low-calorie fruit that is high in Vitamin C and a good source of Vitamin A. It is naturally very low in fat, saturated fat, cholesterol, and sodium. While it contains natural sugars, its nutritional profile can be a beneficial part of a balanced diet when consumed in appropriate portions. Its overall health impact depends on your total daily food intake and lifestyle.
Per 100 g · Melons, cantaloupe, raw
What stands out in cantaloupe
- High in Vitamin C. A 100-gram serving of raw cantaloupe provides 36.7 mg of Vitamin C, which is 41% of the Daily Value (DV).
- Good source of Vitamin A. This fruit is a good source of Vitamin A, with 169 mcg RAE per 100 grams. This amount supplies 19% of the DV.
- Low in calories and fat. Cantaloupe is low in calories, with 34 kcal per 100 grams. It contains almost no fat, with just 0.19 grams total fat and 0 grams of monounsaturated fat.
- Contains potassium. Each 100-gram serving contains 267 mg of potassium, which is 6% of the Daily Value.
What to keep in mind
- Cantaloupe contains 7.9 grams of total sugars per 100-gram serving. It is also low in dietary fiber, providing 0.9 grams, or 3% of the Daily Value, in the same portion.
Cantaloupe nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 34 kcal | – |
| Protein | 0.84 g | 2% |
| Total fat | 0.19 g | 0% |
| Saturated fat | 0.05 g | 0% |
| Monounsaturated fat | 0 g | – |
| Polyunsaturated fat | 0.08 g | – |
| Cholesterol | 0 mg | 0% |
| Carbohydrate | 8.2 g | 3% |
| Dietary fiber | 0.9 g | 3% |
| Total sugars | 7.9 g | – |
| Water | 90.2 g | – |
| Sodium | 16 mg | 1% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 267 mg | 6% |
| Calcium | 9 mg | 1% |
| Iron | 0.21 mg | 1% |
| Magnesium | 12 mg | 3% |
| Phosphorus | 15 mg | 1% |
| Zinc | 0.18 mg | 2% |
| Copper | 0.04 mg | 5% |
| Manganese | 0.04 mg | 2% |
| Selenium | 0.4 mcg | 1% |
| Vitamin A (RAE) | 169 mcg | 19% |
| Vitamin C | 36.7 mg | 41% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 0.05 mg | 0% |
| Vitamin K | 2.5 mcg | 2% |
| Thiamin (B1) | 0.04 mg | 3% |
| Riboflavin (B2) | 0.02 mg | 1% |
| Niacin (B3) | 0.73 mg | 5% |
| Vitamin B6 | 0.07 mg | 4% |
| Folate (DFE) | 21 mcg | 5% |
| Vitamin B12 | 0 mcg | 0% |
| Choline | 7.6 mg | 1% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Cantaloupe by portion
The nutrition information changes with portion size. A large wedge of cantaloupe, which is about 102 grams, has 35 calories and 8.1 grams of sugar. A portion of 1 cup of cubed cantaloupe (160 g) contains 54 calories, 1.4 grams of dietary fiber, and 12.6 grams of sugar. A whole medium melon (about 5 inches in diameter) provides 188 calories and contains about 44 grams of sugar.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 cup, balls | 177 g | 60 | 1.5 g | 14.5 g | 1.6 g | 0.3 g |
| 1 cup, cubes | 160 g | 54 | 1.3 g | 13.1 g | 1.4 g | 0.3 g |
| 1 cup, diced | 156 g | 53 | 1.3 g | 12.8 g | 1.4 g | 0.3 g |
| 1 melon, large (about 6-1/2″ dia) | 814 g | 277 | 6.8 g | 66.7 g | 7.3 g | 1.5 g |
| 1 wedge, large (1/8 of large melon) | 102 g | 35 | 0.9 g | 8.4 g | 0.9 g | 0.2 g |
| 1 melon, medium (about 5″ dia) | 552 g | 188 | 4.6 g | 45.3 g | 5 g | 1 g |
How cantaloupe compares with other fruits
Among 30 fruits on this site, raw cantaloupe ranks number one for its Vitamin A content. It also ranks relatively high for sodium (4th) and potassium (8th) compared to other fruits. However, it is among the lowest in dietary fiber and total carbohydrates, ranking 27th for both. Per 100 grams, cantaloupe’s 34 calories are similar to strawberries (32 kcal) and grapefruit (32 kcal). It has slightly less fiber than grapefruit (1.1 g) and about half the fiber of strawberries (2.0 g). Its carbohydrate content (8.2 g) is comparable to that of watermelon (7.5 g) and grapefruit (8.1 g).
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Cantaloupe | 34 | 0.84 g | 8.2 g | 0.9 g | 0.19 g |
| Strawberries | 32 | 0.67 g | 7.7 g | 2 g | 0.3 g |
| Grapefruit | 32 | 0.63 g | 8.1 g | 1.1 g | 0.1 g |
| Honeydew Melon | 36 | 0.54 g | 9.1 g | 0.8 g | 0.14 g |
| Watermelon | 30 | 0.61 g | 7.5 g | 0.4 g | 0.15 g |
Quick answers
How many calories are in a cup of cantaloupe?
A one-cup serving of cubed cantaloupe (160 g) has 54 calories. A cup of cantaloupe balls (177 g) has 60 calories.
How much sugar is in cantaloupe?
A 100-gram serving of raw cantaloupe contains 7.9 grams of total sugars. A large wedge (102 g) has 8.1 grams of sugar, and one cup of cubes (160 g) has 12.6 grams.
Is cantaloupe high in fiber?
Cantaloupe is not high in fiber. A 100-gram serving provides 0.9 grams of dietary fiber, which is 3% of the Daily Value. A one-cup portion of cubed cantaloupe has 1.4 grams of fiber.
When to talk to a doctor or dietitian
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how cantaloupe fits your situation.
Last updated October 21, 2026