How Many Calories in Cantaloupe?
FoodIdentifier.comRaw cantaloupe has 34 calories per 100 grams, according to USDA FoodData Central (FDC ID 169092). A cup of cantaloupe cubes (160g) has 54 calories, and a medium wedge (69g) has just 23 calories. Cantaloupe is mostly water, with 8.16g carbs and 7.86g natural sugars per 100g.
🔬 Nutrition Facts — Per 1 cup cubes (160g)
Source: USDA FoodData Central · 2026
🥗 Key Ingredients & Nutrients at a Glance
📊 Quick Facts
- •Per 100g: 34 calories | 0.84g protein | 0.19g fat | 8.16g carbs
- •Per cup (160g): 54 calories | 1.3g protein | 12.6g sugar — most common serving
- •Per wedge (69g): 23 calories | 5.4g sugar
- •Vitamin A: 169mcg RAE per 100g — far more than watermelon or honeydew
- •Vitamin C: 36.7mg per 100g
- •Water content: ~90% — very low calorie density
- •vs Watermelon: Cantaloupe 34 cal/100g vs watermelon 30 cal/100g
- •Weight loss? ✅ Excellent — 54 calories per cup
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Cantaloupe Nutrition Facts — Per 100g (USDA FDC 169092)
| Nutrient | Per 100g |
|---|---|
| Calories | 34 kcal |
| Protein | 0.84 g |
| Total Fat | 0.19 g |
| Total Carbohydrate | 8.16 g |
| Dietary Fiber | 0.9 g |
| Total Sugars | 7.86 g |
| Sodium | 16 mg |
| Potassium | 267 mg |
| Vitamin C | 36.7 mg |
| Vitamin A | 169 mcg RAE |
Cantaloupe Calories by Serving
Serving values are calculated from the per-100g data above multiplied by serving weight.
| Serving | Weight | Cal | Protein | Fat | Carbs | Fiber | Sugar | Sodium |
|---|---|---|---|---|---|---|---|---|
| 1 cup cubes | 160g | 54 | 1.3g | 0.3g | 13.1g | 1.4g | 12.6g | 26mg |
| Medium wedge | 69g | 23 | 0.6g | 0.1g | 5.6g | 0.6g | 5.4g | 11mg |
| Large wedge | 102g | 35 | 0.9g | 0.2g | 8.3g | 0.9g | 8.0g | 16mg |
Cantaloupe vs Other Melons — Calorie Comparison
Cantaloupe sits between watermelon and honeydew in calories, but has far more vitamin A than both.
| Melon | Per 100g Cal | Key Nutrient |
|---|---|---|
| 🍉 Watermelon (FDC 167765) | 30 kcal | Lowest calories |
| 🍈 Cantaloupe (FDC 169092) | 34 kcal | 169mcg RAE vitamin A |
| 🍈 Honeydew (FDC 169911) | 36 kcal | Mild flavor |
Cantaloupe for Weight Loss — Portion Tips
Cantaloupe is one of the lowest-calorie fruits at 34 calories per 100g. A full cup of cubes is just 54 calories with 12.6g natural sugar and 1.4g fiber, making it filling for very few calories. A medium wedge is only 23 calories. For weight loss, cantaloupe is an excellent choice — you can eat a large portion without consuming many calories. If you are watching sugar, a medium wedge has about 5.4g sugar. Pair cantaloupe with cottage cheese or Greek yogurt for protein to make it a more balanced snack. This is not medical advice — talk to your doctor.
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Try Free Food Scanner →📋 Nutrition data based on USDA FoodData Central. Values may vary by brand, preparation method, and serving size. Not a substitute for professional medical or dietary advice. Always consult a registered dietitian for personalized nutrition guidance.