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Muskmelon

Fruit

Muskmelon

A hydrating, low-calorie melon rich in vitamins A and C, ideal for volume eating and summer hydration.

Muskmelon is a sweet, fragrant fruit belonging to the gourd family, known for its orange flesh, high water content, and rich supply of vitamins A and C. It is often used interchangeably with the term cantaloupe in North America.

high-volume low-calorie hydrating fruit

Typical serving · 177g

Common varieties · cantaloupe, honeydew, persian melon, casaba, crenshaw +1 more

75health

Overall context score across nutrition, safety, and diet fit

At a glance

Quick facts

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

Low calorieLow glycemicWeight lossDiabetes-friendlyGut health

The story

What makes it unique

Muskmelon is a fast-digesting, high-water carbohydrate source with minimal protein and fat. Its high water and nutrient density contribute to moderate satiety relative to its low calorie count. The glycemic index is medium, but the glycemic load per typical serving is low due to its high water volume. It is a minimally processed whole food.

Varieties: cantaloupe · honeydew · persian melon · casaba · crenshaw · galia

#muskmelon#cantaloupe#lowcaloriefruit#hydration#vitamina#betacarotene#weightlossfood#lowglycemicfruit#summerfruit#melons#quickcarbs

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

7.3 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, skin integrity, and immune function.

  • Vitamin C

    high

    Promotes collagen synthesis and acts as a potent antioxidant.

  • Potassium

    moderate

    Regulates fluid balance, nerve signals, and muscle contractions.

  • Water

    high

    Maintains hydration and supports metabolic processes.

Wellness map

Health scores & processing

Weight loss
85
Satiety
55
Blood sugar
70
Gut health
55
Heart health
70
Fitness
65
Processing
100

NOVA processing scale

1
Min
2
3
4
Ultra

minimally processed · Whole food

Whole, fresh muskmelon is an unprocessed raw food with no added ingredients.

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 primary safety risk is bacterial transfer from the rough rind to the edible flesh when slicing. Washing the exterior thoroughly before cutting mitigates this risk.

85safety

Evidence confidence 90%

  • Pesticidesmoderate
  • Antibioticslow
  • Heavy metalslow
  • Contaminationmoderate

Watch for

  • salmonella
  • listeria

Safer choices

Washed whole melons or pre-cut refrigerated melons from reputable sources with strict cold-chain management.

Prep tips

Always scrub the rind under running water with a produce brush before cutting. Avoid using soap. Consume cut melon promptly or store it in the refrigerator.

Surface contamination from soil and agricultural handling can transfer bacteria to the flesh during cutting.

Deep dive

Health analysis

How this food may fit different goals and preparation choices.

  1. Weight loss

    High water content and low energy density allow for large portion sizes with minimal calories, promoting fullness.

  2. Blood sugar

    Contains natural sugars but yields a low glycemic load per typical serving due to high water dilution; portion control is still advised for diabetics.

  3. Fitness & energy

    Provides quick-digesting carbohydrates for pre-workout energy and potassium to help prevent muscle cramps.

  4. Gut health

    Mild fiber content supports regularity, while high water content aids overall digestive hydration and stool softness.

  5. Processing quality

    Whole, unprocessed fruit with intact vitamins, minerals, and phytonutrients.

  6. Food safety

    Rind can harbor harmful bacteria; thorough washing before slicing is critical to prevent flesh contamination.

  7. Common mistakes

    Avoiding it due to sugar content; its low calorie and low glycemic load make it highly suitable for weight management.

  8. Best preparation

    Consumed fresh, cubed, or blended into smoothies without added sugars to preserve its natural low energy density.

Practical guide

Best use cases

When and how this food fits real eating patterns.

  • Pre-workout quick energy

    Provides fast-digesting carbohydrates and potassium to fuel exercise without causing heaviness.

  • High-volume low-calorie snacking

    Allows dieters to consume a large, satisfying portion of sweet food for under 100 calories per cup.

  • Summer hydration

    High water and electrolyte content helps maintain fluid balance during hot weather.

Balance sheet

Pros & cons

Upsides

  • Very low in calories
  • Highly hydrating
  • Excellent source of vitamins A and C
  • Low glycemic load per serving
  • Good source of potassium
  • Versatile and easy to prepare

Trade-offs

  • Low in protein and dietary fat
  • Not suitable for strict ketogenic diets
  • Short shelf life once ripe
  • Rind can harbor bacteria if not washed properly

Fit check

Who is it for?

Great match

  • high-volume eating
  • summer hydration
  • pre-workout fuel
  • vitamin A boost

Consider alternatives

  • strict ketogenic diets
  • high-protein diets
  • long-term satiety without fat or protein pairing

Side by side

How it compares

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

  • Muskmelon

    This food

    Muskmelon

    VS99% alike
    Cantaloupe

    Compare with

    Cantaloupe

    Nutritionally almost identical, providing the same low-calorie hydration and vitamin A benefits.

    Muskmelon and cantaloupe are nutritionally identical in standard US markets, offering the same low calories and high vitamin A.

    Muskmelon vs Cantaloupe
  • Muskmelon

    This food

    Muskmelon

    VS90% alike
    Honeydew

    Compare with

    Honeydew

    Honeydew is slightly lower in calories and sugar but lacks the high vitamin A content of orange-fleshed muskmelon.

    Honeydew is slightly lower in sugar and calories, but muskmelon provides significantly more vision-supporting vitamin A.

    Muskmelon vs Honeydew
  • Muskmelon

    This food

    Muskmelon

    VS85% alike
    Watermelon

    Compare with

    Watermelon

    Watermelon is lower in calories and higher in lycopene, but muskmelon is far superior in vitamins A and C.

    Watermelon is lower in calories and higher in lycopene, while muskmelon packs much more vitamin A and potassium per serving.

    Muskmelon vs Watermelon
  • Muskmelon

    This food

    Muskmelon

    VS80% alike
    Papaya

    Compare with

    Papaya

    Papaya contains digestive enzymes like papain and more vitamin C, while muskmelon is slightly lower in sugar.

    Papaya offers digestive enzymes and more vitamin C, but muskmelon is slightly lower in sugar and better for strict calorie counting.

    Muskmelon vs Papaya
  • Muskmelon

    This food

    Muskmelon

    VS70% alike
    Mango

    Compare with

    Mango

    Mango is higher in sugar and calories but offers more fiber. Muskmelon is better for low-calorie diets.

    Mango provides more fiber and tropical flavor, but muskmelon is significantly lower in calories and sugar for weight loss.

    Muskmelon vs Mango
  • Muskmelon

    This food

    Muskmelon

    VS70% alike
    Pineapple

    Compare with

    Pineapple

    Pineapple is higher in sugar and contains bromelain for digestion. Muskmelon is lower in calories and higher in vitamin A.

    Pineapple offers bromelain for digestion, but muskmelon is lower in sugar and calories, making it better for weight management.

    Muskmelon vs Pineapple
  • Muskmelon

    This food

    Muskmelon

    VS75% alike
    Strawberries

    Compare with

    Strawberries

    Strawberries are lower in sugar, higher in fiber, and lower in calories, making them superior for satiety and blood sugar.

    Strawberries are lower in sugar and higher in fiber for better blood sugar control, while muskmelon provides more quick carbs and potassium for workouts.

    Muskmelon vs Strawberries
  • Muskmelon

    This food

    Muskmelon

    VS75% alike
    Apple

    Compare with

    Apple

    Apples are higher in fiber and satiety, but muskmelon is much lower in calories and higher in vitamin A.

    Apples provide more fiber for satiety, but muskmelon offers fewer calories and superior hydration for pre-workout fuel.

    Muskmelon vs Apple
  • Muskmelon

    This food

    Muskmelon

    VS65% alike
    Banana

    Compare with

    Banana

    Bananas are much higher in calories, carbs, and potassium, making them better for fitness recovery but worse for weight loss.

    Bananas offer more potassium and carbs for post-workout recovery, while muskmelon is far lower in calories for weight loss.

    Muskmelon vs Banana
  • Muskmelon

    This food

    Muskmelon

    VS80% alike
    Peach

    Compare with

    Peach

    Peaches are slightly lower in sugar and higher in fiber, but muskmelon provides vastly more vitamin A and potassium.

    Peaches are slightly higher in fiber, but muskmelon delivers significantly more vitamin A and hydration per serving.

    Muskmelon vs Peach

Common questions

FAQ

Answers aligned with how people search for this food.

  • Is muskmelon good for weight loss?

    Yes, muskmelon is excellent for weight loss because it is very low in calories and high in water, allowing you to eat a large volume of food without consuming excess calories.

  • Can diabetics eat muskmelon?

    Yes, diabetics can eat muskmelon in moderation. While it has a medium glycemic index, its glycemic load per serving is low due to the high water content, meaning it won't spike blood sugar significantly in typical portions.

  • Is muskmelon high in sugar?

    Muskmelon contains natural sugars, but because it is 90% water, the sugar density is low. A whole cup of cubed muskmelon contains only about 12 grams of sugar.

  • What is the difference between muskmelon and cantaloupe?

    Cantaloupe is a specific type of muskmelon. In North America, the terms are often used interchangeably to refer to the orange-fleshed, netted-rind melon, though true cantaloupe has a smoother rind.

  • Does muskmelon cause bloating?

    Muskmelon is generally easy to digest and rarely causes bloating. Its high water content can actually aid digestion, though eating extremely large quantities might cause temporary fullness.

  • Is muskmelon good for dehydration?

    Yes, muskmelon is roughly 90% water and contains the electrolyte potassium, making it a highly effective food for staying hydrated, especially in hot weather.

  • When is muskmelon ripe?

    A ripe muskmelon will have a sweet, floral aroma at the stem end, yield slightly to pressure at the blossom end, and the stem scar should be smooth and slightly sunken.

  • Can you eat muskmelon seeds?

    Yes, muskmelon seeds are edible and highly nutritious, containing protein, fiber, and healthy fats. They can be roasted or blended into smoothies.

Transparency

Data confidence

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

95

Nutrition data

90

Health analysis

90

Food safety

85

Comparisons