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Cantaloupe Calories
Juicy, low-calorie summer fruit rich in vitamin C and A.
CALORIES
GI
POTASSIUM
FIBER
Cantaloupe Nutrition Facts
Selected: 100 g
34
KCAL / 100G
Carbs
8.2g
· 87%
Protein
0.8g
· 8%
Fat
0.2g
· 5%
Fiber
0.9g
Cantaloupe Vitamins & Minerals
Vitamins
Vitamin C
36.7mg · 41% DV
Vitamin A
169µg · 19% DV
Biotin
1.7µg · 6% DV
Folate
21µg · 5% DV
Minerals
Potassium ⭐
267mg · 8% DV
Magnesium
12mg · 3% DV
Phosphorus
15mg · 2% DV
Calcium
9mg · 1% DV
Cantaloupe Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Cantaloupe Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Cantaloupe Contain Allergens?
No known major allergens
Which Diets Is Cantaloupe Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Cantaloupe Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.04g
Foods Similar to Cantaloupe
Cantaloupe — Frequently Asked Questions
How do you choose a ripe cantaloupe?
Look for a cream-beige rind with a pronounced netted pattern and a light sweet smell at the stem end. Avoid melons that are very soft, cracked, or smell sour.
How long does cut cantaloupe last in the fridge?
Store cut cantaloupe in a sealed container in the refrigerator and ideally eat it within 3 to 4 days. Do not leave cut melon at room temperature for more than two hours.
Can cantaloupe be frozen?
Yes. Freeze cubes in a single layer first, then transfer them to a sealed freezer bag. The texture becomes softer after thawing, so frozen cantaloupe is best used in smoothies, sorbet, or chilled drinks.
Should you wash cantaloupe even though you do not eat the rind?
Yes. Scrub the rind under running water with a clean produce brush before cutting, as this helps prevent surface microbes from being carried into the flesh by the knife.
Why does cantaloupe sometimes taste bland?
Cantaloupe does not become much sweeter after harvest, so fruit picked too early can remain bland. Keeping it refrigerated for too long can also dull its aroma and texture.
What goes well with cantaloupe at breakfast?
Pairing cantaloupe with yogurt, kefir, oats, or a small handful of nuts makes a more satisfying breakfast or snack. For a savory option, feta and mint complement its sweetness well.
Is cantaloupe better before or after a workout?
It can be a light, refreshing pre-workout snack, although people with sensitive stomachs may prefer a small portion. After exercise, combine it with yogurt, milk, or another protein-containing food for a more balanced recovery snack.
Does eating cantaloupe at night cause weight gain?
Eating cantaloupe at night does not by itself cause weight gain; overall eating patterns and portions matter more. A large serving right before bed may cause discomfort or increase nighttime bathroom trips for some people.
How is cantaloupe different from watermelon?
Cantaloupe has orange flesh and a more floral, musky aroma, while watermelon is usually juicier with a cleaner, milder sweetness. Both are refreshing fruits, but cantaloupe tends to stand out more in yogurt-based or savory pairings.
Who should be careful with cantaloupe?
People following a potassium-restricted diet for kidney disease should ask their healthcare professional about an appropriate portion. Careful washing, prompt refrigeration, and hygienic handling are especially important for pregnant people, young children, older adults, and anyone with a weakened immune system.
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Nutrition data compiled from USDA FoodData Central and scientific sources.