How healthy is cantaloupe?
Is cantaloupe healthy? Yes, for most people. Cantaloupe scores 92/100 on the HowHealthyIs Score: 100 g provides 34 kcal, 37 mg vitamin C and 169 µg vitamin A. Cantaloupe is low in calories and rich in vitamin A (as beta-carotene) and vitamin C. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Cantaloupe ranks higher than 92% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin C100%
- Vitamin A55%
- Potassium17%
- Fiber9%
- Magnesium8%
- Protein5%
- Iron3%
- Calcium2%
- Vitamin E1%
Counts against
- Saturated fat1%
- Added sugars0%
- Sodium2%
Raw NRF9.3: 201 minus 3 = 198. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in cantaloupe?
Calories54kcal
Protein1.3g
Carbohydrates13g
Fat0.3g
Fiber1.4g
Sugars13g
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 34 kcal | 54 kcal | |
| Protein | 0.8 g | 1.3 g | 3% |
| Carbohydrates | 8.2 g | 13 g | 5% |
| Fiber | 0.9 g | 1.4 g | 5% |
| Sugars | 7.9 g | 13 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 0.2 g | 0.3 g | 0% |
| Saturated fat | <0.1 g | <0.1 g | 0% |
| Vitamins | |||
| Vitamin A | 169 µg | 270 µg | 30% |
| Vitamin C | 37 mg | 59 mg | 65% |
| Vitamin E | <0.1 mg | <0.1 mg | 1% |
| Minerals | |||
| Calcium | 9 mg | 14 mg | 1% |
| Iron | 0.2 mg | 0.3 mg | 2% |
| Potassium | 267 mg | 427 mg | 9% |
| Magnesium | 12 mg | 19 mg | 5% |
| Sodium | 16 mg | 26 mg | 1% |
Source: USDA FoodData Central, "Melons, cantaloupe, raw" (FDC 169092). Values rounded.
Why is cantaloupe good for you?
- 59 mg vitamin C in 1 cup cubes, 65% of the daily value. Vitamin C contributes to the normal function of the immune system.
- 270 µg vitamin A in 1 cup cubes, 30% of the daily value. Vitamin A contributes to the maintenance of normal vision.
Good ways to use it
- Breakfast fruit
- Hydrating snacks
What should you watch out for?
- Wash the rind before cutting; the netted skin can carry bacteria onto the flesh.
Similar foods
Cantaloupe is already one of the most nutrient-dense fruits we cover.
How does cantaloupe compare?
Common questions about cantaloupe
How many calories are in cantaloupe?
100 g of cantaloupe has 34 kcal. A typical portion, 1 cup cubes (160 g), has about 54 kcal.
How much protein is in cantaloupe?
Cantaloupe has 0.8 g of protein per 100 g, or about 1.3 g in 1 cup cubes.
Is cantaloupe good for weight loss?
Cantaloupe is low in calories (34 kcal per 100 g), so it adds volume to meals without many calories. No single food causes weight loss; the overall diet does.