How Many Calories in Cantaloupe? Nutrition Facts & Macros
One wedge of cantaloupe (177g) has 60 calories
Protein 1.5g · Carbs 14.4g · Fat 0.3g
Cantaloupe is a sweet, orange-fleshed melon packed with vitamin A and beta-carotene — one of the most nutritious fruits per calorie. Whether you eat it as dessert, add it to fruit salads, or track your macros, knowing the exact nutrition facts helps. Here's everything you need to know about cantaloupe calories and macros, based on USDA data. Cantaloupe is about 90% water.
142 kJ · per 100g · Water: 90.15 g
Calorie Calculator: Cantaloupe
177 g Cantaloupe contains 60 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 wedge / 1/8 melon (177g) | 60 kcal | 1.5g | 14.4g | 0.3g |
| 1 cup cubed (156g) | 53 kcal | 1.3g | 12.7g | 0.3g |
| 100 grams | 34 kcal | 0.8g | 8.2g | 0.2g |
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| Cantaloupe | per 100g |
|---|---|
| Calories | 34 kcal |
| Protein | 0.84 g |
| Fat | 0.19 g |
| Carbs | 8.16 g |
| Fiber | 0.9 g |
| Sugar | 7.86 g |
| Sodium | 16 mg |
| Potassium | 267 mg |
| Magnesium | 12 mg |
| Vitamin C | 36.7 mg |
| Folate | 21 mcg |
| Water | 90.15 g |
Source: USDA FoodData Central (FDC ID: 169092) · Data verified April 2026
Variations
Honeydew melon
36 calories per 100g — slightly more than cantaloupe. Green flesh with milder flavor. Much less vitamin A (3 mcg vs 169 mcg RAE) because it lacks beta-carotene. Similar water content (~90%). Choose cantaloupe for more nutrients per calorie.
Watermelon
30 calories per 100g — slightly fewer than cantaloupe. Higher water content (91.45%). Rich in lycopene (4532 mcg) but much less vitamin A. Red flesh vs orange. See our detailed watermelon page for full nutrition data.
Frequently Asked Questions
How many calories are in cantaloupe?
One wedge (177g, 1/8 of a medium melon) has about 60 calories. Per 100g, cantaloupe has just 34 calories — one of the lowest among popular fruits. A cup of cubed cantaloupe (156g) has about 53 calories. Its high water content (90%) keeps calories very low.
How much sugar is in cantaloupe?
Cantaloupe has 7.86g of sugar per 100g — moderate for a fruit. One wedge (177g) contains about 13.9g of sugar. This is less than grapes (16.25g per 100g) and similar to oranges (9.35g). The sweetness comes from natural fructose and sucrose.
How much vitamin A is in cantaloupe?
Cantaloupe is exceptionally rich in vitamin A: 169 mcg RAE per 100g, primarily from beta-carotene (2020 mcg). One wedge (177g) provides about 299 mcg RAE — over 33% of the daily recommended intake. The orange color is from beta-carotene, a powerful antioxidant. Cantaloupe has more vitamin A than most common fruits.
Cantaloupe vs watermelon — what's the difference?
Cantaloupe: 34 kcal, 0.84g protein, 8.16g carbs per 100g. Watermelon: 30 kcal, 0.61g protein, 7.55g carbs. Very similar in calories, but cantaloupe has dramatically more vitamin A (169 mcg vs 28 mcg RAE) and vitamin C (36.7mg vs 8.1mg). Watermelon has more lycopene. Both are excellent hydrating, low-calorie fruits.
How much vitamin C is in cantaloupe?
Cantaloupe has 36.7mg of vitamin C per 100g. One wedge (177g) provides about 65mg — roughly 72% of the daily recommended intake. While not as high as oranges (53mg per 100g), cantaloupe is still an excellent vitamin C source with significantly fewer calories.
Is cantaloupe good for weight loss?
With only 34 calories per 100g and 90% water content, cantaloupe is an ideal weight loss fruit. A large wedge (177g) has just 60 calories while being very filling due to its volume and water. It also provides vitamin A, vitamin C, and potassium (267mg per 100g). A satisfying, nutrient-dense low-calorie snack.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Cantaloupe | 34 | 0.84g | 8.16g | 0.19g |
| Watermelon | 30 | 0.61g | 7.55g | 0.15g |
| Orange | 47 | 0.94g | 11.75g | 0.12g |
| Strawberry | 32 | 0.67g | 7.68g | 0.3g |
| Mango | 60 | 0.82g | 14.98g | 0.38g |
per 100g
Cantaloupe has just 34 kcal per 100g — similar to watermelon (30 kcal) but with 6x more vitamin A. One wedge (177g, 60 kcal) provides over 33% of daily vitamin A needs.
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