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Cantaloupe

Fruit

Cantaloupe

A hydrating, low-calorie melon prized for its sweet orange flesh and high vitamin A content.

A sweet, orange-fleshed melon with high water content and a distinctively fragrant rind, commonly consumed fresh during summer months.

high-volume hydrating fruit

Typical serving · 160g

Common varieties · traditional netted cantaloupe, charentais, galia, canary melon, persian melon

72health

Overall context score across nutrition, safety, and diet fit

At a glance

Quick facts

Simple indicators based on nutrition, processing, and diet fit.

Low calorieWeight lossDiabetes-friendlyGut health

The story

What makes it unique

Cantaloupe is a high-water, low-fat fruit with rapidly digesting simple sugars. Its low fiber content leads to quick gastric emptying, providing short-term satiety. The macronutrient profile is carbohydrate-dominant, with minimal protein or fat. As a raw, unprocessed food, it retains its natural vitamin and antioxidant content.

Varieties: traditional netted cantaloupe · charentais · galia · canary melon · persian melon

#cantaloupe#melon#lowcaloriefruit#vitamina#hydration#betacarotene#summerfruit#weightlossfood#quickcarbs#bloodsugarfriendly

Per 100g

Nutrition breakdown

Macro balance and key metrics at a glance.

Energy

34kcal

Density 0.34 kcal/g

Protein

0.8g

Carbs

8.2g

Fat

0.2g

Fiber

0.9g

Sugar

7.9 g

Sodium

16 mg

Potassium

267 mg

Glycemic index

65

Glycemic load

5

Water content

90%

Standout compounds

Nutrient highlights

  • Vitamin A

    high

    Supports eye health, immune function, and skin integrity.

  • Vitamin C

    high

    Acts as an antioxidant and supports collagen synthesis and immune defense.

  • Potassium

    moderate

    Helps regulate blood pressure and fluid balance.

  • Water

    high

    Maintains hydration and supports metabolic processes.

Wellness map

Health scores & processing

Weight loss
85
Satiety
50
Blood sugar
70
Gut health
45
Heart health
70
Fitness
65
Processing
100

NOVA processing scale

1
Min
2
3
4
Ultra

minimally processed · Whole food

Raw, unmodified whole fruit consumed in its natural state.

Diet compatibility

  • Weight loss
  • Muscle gain
  • Diabetes
  • Gut health
  • Low carb
  • High protein
  • Heart health

Relative standing

Food rankings

Qualitative ranks compared to similar whole foods.

  • Satietymoderate
  • Blood sugargood
  • Nutrient densitygood
  • Fitness fuelgood
  • Processing qualityexcellent

Eat with confidence

Food safety profile

The textured rind can trap bacteria and pesticides. While the flesh is generally safe, cutting through an unwashed rind can transfer pathogens to the edible portion.

85safety

Evidence confidence 90%

  • Pesticidesmoderate
  • Antibioticslow
  • Heavy metalslow
  • Contaminationmoderate

Watch for

  • salmonella
  • listeria

Safer choices

Whole uncut melons from reputable sources. Avoid pre-cut melons left at room temperature.

Prep tips

Scrub the rind thoroughly under running water with a produce brush before slicing. Refrigerate cut melon promptly.

Outbreaks occasionally linked to melons grown in unsanitary conditions or washed with contaminated water.

Deep dive

Health analysis

How this food may fit different goals and preparation choices.

  1. Weight loss

    High water and volume create short-term fullness with very few calories, making it ideal for large portions.

  2. Blood sugar

    Despite a medium GI, the low carbohydrate density per serving results in a low glycemic load, keeping blood sugar stable in moderate portions.

  3. Fitness & energy

    Provides quick-digesting carbohydrates and hydration, useful for light pre-workout fuel or post-workout rehydration.

  4. Gut health

    Hydration supports bowel regularity, but low fiber content means it is less effective for microbiome support than other fruits.

  5. Processing quality

    Whole, unprocessed raw fruit with intact vitamins and antioxidants.

  6. Food safety

    Rind can harbor harmful bacteria; always wash the exterior thoroughly before cutting to prevent contaminating the flesh.

  7. Common mistakes

    Assuming it is a high-fiber food, or eating excessively large portions which can add up in sugar intake.

  8. Best preparation

    Raw and chilled, cubed or balled, often paired with a protein or fat source like cottage cheese to extend satiety.

Practical guide

Best use cases

When and how this food fits real eating patterns.

  • High-volume low-calorie eating

    Consume a large bowl of cubes for under 100 calories to satisfy sweet cravings and physical fullness.

  • Pre-workout hydration

    Eat 30-60 minutes before exercise for fast-digesting carbs and water to fuel activity.

  • Post-workout recovery

    Provides quick sugars to replenish glycogen and water to rehydrate after sweating.

  • Vitamin A boost

    Excellent source of beta-carotene, supporting eye health and immune function.

Balance sheet

Pros & cons

Upsides

  • Very low in calories and energy density
  • Highly hydrating with 90% water content
  • Excellent source of Vitamin A and beta-carotene
  • Good source of Vitamin C
  • Provides quick-digesting carbohydrates for energy
  • Convenient and portable whole food snack

Trade-offs

  • Low in protein and dietary fiber
  • Short-lived satiety due to rapid digestion
  • Medium glycemic index may require portion control for some diabetics
  • Textured rind can harbor dangerous foodborne pathogens if not washed

Fit check

Who is it for?

Great match

  • weight loss volume eating
  • pre-workout quick energy
  • hydration in hot weather
  • vitamin A deficiency prevention

Consider alternatives

  • strict ketogenic diets
  • high-protein diets
  • those seeking long-lasting satiety without pairing
  • people with severe fructose malabsorption

Side by side

How it compares

Open the full head-to-head analysis for nutrition, safety, and practical tradeoffs.

  • Cantaloupe

    This food

    Cantaloupe

    VS95% alike
    Honeydew

    Compare with

    Honeydew

    Cantaloupe is richer in Vitamin A and slightly higher in sugar, while honeydew offers slightly more Vitamin C and potassium.

    Cantaloupe provides much more Vitamin A, while honeydew is slightly lower in sugar and higher in potassium, but both are highly hydrating low-calorie melons.

    Cantaloupe vs Honeydew
  • Cantaloupe

    This food

    Cantaloupe

    VS90% alike
    Watermelon

    Compare with

    Watermelon

    Watermelon is lower in calories and higher in lycopene, while cantaloupe is significantly higher in Vitamin A and Vitamin C.

    Watermelon is lower in calories and sugar, but cantaloupe is a far better source of Vitamins A and C.

    Cantaloupe vs Watermelon
  • Cantaloupe

    This food

    Cantaloupe

    VS80% alike
    Mango

    Compare with

    Mango

    Mango is denser in calories and sugar, offering more fiber, while cantaloupe is much lower in calories and higher in water.

    Cantaloupe is lighter and lower in sugar than mango, making it better for weight loss, while mango provides more fiber and a richer flavor.

    Cantaloupe vs Mango
  • Cantaloupe

    This food

    Cantaloupe

    VS80% alike
    Papaya

    Compare with

    Papaya

    Papaya contains digestive enzymes like papain and slightly more fiber, while cantaloupe is lower in sugar and calories.

    Cantaloupe is lower in calories and sugar, whereas papaya offers more fiber and digestive enzymes that aid gut health.

    Cantaloupe vs Papaya
  • Cantaloupe

    This food

    Cantaloupe

    VS75% alike
    Pineapple

    Compare with

    Pineapple

    Pineapple is higher in manganese and bromelain, but also higher in sugar and calories than cantaloupe.

    Cantaloupe is lower in sugar and calories, making it better for weight management, while pineapple is richer in manganese and anti-inflammatory bromelain.

    Cantaloupe vs Pineapple
  • Cantaloupe

    This food

    Cantaloupe

    VS70% alike
    Banana

    Compare with

    Banana

    Bananas are much denser in calories, carbs, and potassium, while cantaloupe provides volume and hydration for far fewer calories.

    Bananas offer more potassium and sustained energy for workouts, while cantaloupe provides a lower-calorie, hydrating alternative.

    Cantaloupe vs Banana
  • Cantaloupe

    This food

    Cantaloupe

    VS65% alike
    Apple

    Compare with

    Apple

    Apples are significantly higher in fiber, providing longer satiety, while cantaloupe is lower in calories and higher in Vitamin A.

    Apples are better for sustained energy and digestion due to high fiber, while cantaloupe is better for low-calorie volume eating and hydration.

    Cantaloupe vs Apple
  • Cantaloupe

    This food

    Cantaloupe

    VS60% alike
    Strawberries

    Compare with

    Strawberries

    Strawberries are lower in sugar and higher in fiber and Vitamin C, while cantaloupe offers more Vitamin A and higher water volume.

    Strawberries are lower in sugar and higher in fiber, making them better for blood sugar control, while cantaloupe offers more hydration and Vitamin A.

    Cantaloupe vs Strawberries
  • Cantaloupe

    This food

    Cantaloupe

    VS65% alike
    Peaches

    Compare with

    Peaches

    Peaches have slightly more fiber, while cantaloupe is richer in Vitamin A and slightly lower in calories.

    Cantaloupe is slightly lower in calories and much higher in Vitamin A, while peaches offer a bit more fiber to help with digestion.

    Cantaloupe vs Peaches
  • Cantaloupe

    This food

    Cantaloupe

    VS60% alike
    Oranges

    Compare with

    Oranges

    Oranges are higher in Vitamin C and fiber, while cantaloupe is higher in Vitamin A and slightly lower in calories.

    Oranges provide more Vitamin C and fiber, while cantaloupe is slightly lower in calories and a superior source of Vitamin A.

    Cantaloupe vs Oranges

Common questions

FAQ

Answers aligned with how people search for this food.

  • Is cantaloupe good for weight loss?

    Yes, cantaloupe is excellent for weight loss due to its high water content and low calorie density, allowing you to eat a large volume of food for very few calories.

  • Can diabetics eat cantaloupe?

    Yes, diabetics can eat cantaloupe in moderation. While it has a medium glycemic index, its glycemic load per typical serving is very low, meaning it has a minimal impact on blood sugar when eaten in reasonable portions.

  • Is cantaloupe high in sugar?

    Cantaloupe contains natural sugars, but because it is 90% water, the sugar concentration per serving is relatively low compared to denser fruits like bananas or grapes.

  • Does cantaloupe make you poop?

    Cantaloupe can help with bowel movements primarily due to its high water content, which softens stool. However, it is not a high-fiber food, so it is less effective for this purpose than fruits like apples or berries.

  • Is cantaloupe a good pre-workout snack?

    Yes, cantaloupe is a good pre-workout snack because it provides easily digestible carbohydrates for quick energy and high water content for pre-hydration.

  • How much cantaloupe should I eat a day?

    A standard serving is about 1 cup of cubed melon or a quarter of a medium melon. Eating 1-2 servings a day fits well within a healthy diet without overconsuming sugar.

  • Is cantaloupe healthier than watermelon?

    Cantaloupe is significantly higher in Vitamin A and Vitamin C than watermelon, while watermelon is slightly higher in lycopene. Both are highly hydrating and low in calories.

  • Why does cantaloupe give me stomach pain?

    Stomach pain from cantaloupe could be due to fructose malabsorption, or it could be a sign of a foodborne illness if the rind was not washed before cutting, transferring bacteria to the flesh.

Transparency

Data confidence

Estimated confidence for nutrition data, interpretation, safety notes, and comparisons.

95

Nutrition data

90

Health analysis

90

Food safety

85

Comparisons