Calories in Cantaloupe: Per 100 g, Per Serving & Nutrition Facts
34 kcal (142 kJ) per 100 g · P/F/C 0.8/0.2/8.8 g
Serving (200 g) — 68 kcal (285 kJ) · Nutri-Score A
Figures are for: Cantaloupe melon
Per 100 g: sugar: medium saturated fat: low salt: low fiber: low
Is cantaloupe healthy?
Yes. On its nutrient profile, cantaloupe is a healthy choice: grade A on the open 2023 Nutri-Score algorithm, the top grade.
For
- Low in calories: 34 kcal per 100 g, so a 200 g serving is 68 kcal.
- Counts toward your fruit and vegetables: a 200 g serving is 50% of the 400 g a day the WHO advises.
A typical serving is 200 g: 68 kcal, 1.6 g protein, 0.4 g fat and 18 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on September 30, 2026. The short food description was written by our language model (AI) — how we check the text.
Cantaloupe is an orange-fleshed melon with netted skin — rich in beta-carotene and vitamin C, at about 34 calories per 100 g.
How many calories in cantaloupe: per 100 g and per serving
| Nutrient | Per 100 g | Serving: 200 g |
|---|---|---|
| Calories | 34 kcal | 68 kcal |
| Energy (kilojoules) | 142 kJ | 285 kJ |
| Protein | 0.8 g | 1.6 g |
| Fat | 0.2 g | 0.4 g |
| incl. saturated | 0.1 g | 0.2 g |
| Total carbohydrates | 8.8 g | 18 g |
| incl. sugars | 7.9 g | 16 g |
| incl. fiber | 0.9 g | 1.8 g |
| Salt | 0 g | 0.1 g |
*Where the numbers come from
Values per 100 g come from a single record of an open food composition table: USDA FoodData Central, FDC ID 169092, “Melons, cantaloupe, raw” — the measured composition of this exact food, not an average across tables. Rounded. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label; salt is sodium × 2.5. Table licenses are on the data sources page.
protein 9%fat 5%carbs 86%
Vitamins and minerals in cantaloupe
Per 100 g, the standouts are vitamin C — 37 mg, 41% of the Daily Value; vitamin A — 169 mcg, 19% of the Daily Value (#2 of 36 in our fruit & berries section).
| Nutrient | Per 100 g | Serving: 200 g | % DV |
|---|---|---|---|
| Vitamin A | 169 mcg | 338 mcg | 38% |
| Vitamin C | 37 mg | 73 mg | 82% |
| Vitamin K | 2.5 mcg | 5 mcg | 4% |
| Thiamin (B1) | 0.04 mg | 0.08 mg | 7% |
| Niacin (B3) | 0.73 mg | 1.5 mg | 9% |
| Vitamin B6 | 0.07 mg | 0.14 mg | 8% |
| Folate (B9) | 21 mcg | 42 mcg | 11% |
| Potassium | 267 mg | 534 mg | 11% |
| Magnesium | 12 mg | 24 mg | 6% |
| Copper | 0.04 mg | 0.08 mg | 9% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Melons, cantaloupe, raw” (FDC ID 169092, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Cantaloupe calories by weight, 50–300 g
150 g of cantaloupe has 51 calories and 200 g has 68. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 50 g | 17 | 0.4 / 0.1 / 4.4 | 0.5 |
| 100 g | 34 | 0.8 / 0.2 / 8.8 | 0.9 |
| 150 g | 51 | 1.2 / 0.3 / 13 | 1.4 |
| 200 g — typical serving | 68 | 1.6 / 0.4 / 18 | 1.8 |
| 250 g | 85 | 2 / 0.5 / 22 | 2.3 |
| 300 g | 102 | 2.4 / 0.6 / 26 | 2.7 |
Try it with your numbers
Portion → calories and macros
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Cantaloupe: calories by type
“Calories per 100 g” depends on the kind: fat level, variety, what's added. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Cantaloupe melon | 34 | 0.8 / 0.2 / 8.8 |
| Melon | 34 | 0.8 / 0.2 / 8.4 |
| Honeydew melon | 36 | 0.5 / 0.1 / 9.1 |
Cantaloupe: more nutrition highlights
Its calories come almost entirely from sugar: 16 g per serving, with no protein or fiber to keep you full.
How much movement is one serving?
A 200 g serving is 68 kcal — roughly 22 min of easy walking or 9 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Cantaloupe: swaps and alternatives
No need to swap: cantaloupe already gets grade A, the top of the scale, and nothing is in the red on the per-100 g traffic light: sugar 7.9 g (red is over 22.5 g), saturated fat 0.1 g (over 5 g) and salt 0 g (over 1.5 g). We only suggest a swap when it fixes a real problem. How we pick swaps.
Equally good alternatives
Same food group and the same place on the plate, with a Nutri-Score grade at least as good. Figures are for 200 g, a typical serving of cantaloupe.
| Food | Grade | Kcal | Protein, g | Fiber, g |
|---|---|---|---|---|
| Cantaloupe | A | 68 | 1.6 | 1.8 |
| Strawberries | A | 64 | 1.4 | 4 |
| Blackberries | A | 72 | 2.8 | 11 |
| Watermelon | A | 60 | 1.2 | 0.8 |
Cantaloupe vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Cranberries | 28 | 0.5 / 0.2 / 7 |
| Lemon | 29 | 0.9 / 0.1 / 9.3 |
| Limes | 30 | 0.7 / 0.2 / 11 |
| Cantaloupe | 34 | 0.8 / 0.2 / 8.8 |
| Peaches | 39 | 0.9 / 0.3 / 10 |
| Grapefruit | 42 | 0.8 / 0.1 / 11 |
| Asian Pears | 42 | 0.5 / 0.2 / 11 |
FAQ
How many calories are in 100 g of cantaloupe?
100 g of cantaloupe has 34 calories, with 0.8 g protein, 0.2 g fat and 8.8 g carbohydrates (0.9 g fiber).
How many calories are in a serving of cantaloupe?
A 200 g serving has 68 calories: 1.6 g protein, 0.4 g fat and 18 g carbs.
What are the macros of cantaloupe?
Per 100 g: 0.8 g protein, 8.8 g carbs and 0.2 g fat. By calories that's about 9% protein, 86% carbs and 5% fat.
How long do you have to walk to burn a serving of cantaloupe?
About 22 min of easy walking or 9 min of cycling for a 70 kg (154 lb) person — that's the 68 calories in a 200 g serving.
What vitamins and minerals are in cantaloupe?
Per 100 g, cantaloupe is richest in vitamin C (37 mg, 41% DV), vitamin A (169 mcg, 19% DV) — from USDA FoodData Central record 169092.
How much fiber is in cantaloupe?
100 g of cantaloupe has 0.9 g of fiber; a 200 g serving has 1.8 g — 7% of the 25 g a day the WHO recommends.
How do the calories in cantaloupe change with the type?
Per 100 g it ranges from 34 kcal (cantaloupe melon) to 36 kcal (honeydew melon).