Cantaloupe (raw) nutrition facts
Per 1 melon, medium · 552 g
of a 2,000 cal day
- Protein4.6g9% of calories
- Carbs45g87% of calories
- Fat1g4% of calories
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Cantaloupe (raw) (1 melon, medium, 552 g) has 188 calories, with 4.6 g of protein, 45 g of carbohydrates and 1 g of fat. Most of its energy comes from carbs (87% of calories). It is high in Vitamin A (104% DV), Vitamin C (225% DV) and niacin (25% DV).
High in
20%+ of the daily value
- Vitamin A104%
- Vitamin C225%
- Niacin25%
- Vitamin B631%
- Folate (B9)29%
- Potassium31%
Good source of
10–19% of the daily value
- Dietary fiber18%
- Vitamin K12%
- Thiamine19%
- Pantothenic acid12%
- Iron14%
- Magnesium16%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 melon, medium (552 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 933 μg | 104% |
| Vitamin C | 203 mg | 225% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 0.3 mg | 2% |
| Vitamin K | 14 μg | 12% |
| Thiamine | 0.2 mg | 19% |
| Riboflavin (B2) | 0.1 mg | 8% |
| Niacin | 4 mg | 25% |
| Vitamin B6 | 0.4 mg | 31% |
| Folate (B9) | 116 μg | 29% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 12% |
| Choline | 42 mg | 8% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 50 mg | 5% |
| Iron | 1 mg | 14% |
| Potassium | 1,474 mg | 31% |
| Magnesium | 66 mg | 16% |
| Phosphorus | 83 mg | 12% |
| Zinc | 1 mg | 9% |
| Copper | 0.2 mg | 25% |
| Manganese | 0.2 mg | 10% |
| Selenium | 2 μg | 4% |
Full breakdown · 39 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha carotene | 88 μg | — |
| Arginine | 0.2 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 11,150 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 6 μg | — |
| Fructose | 10 g | — |
| Galactose | 0.3 g | — |
| Glucose | 9 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.1 g | — |
| Histidine | 0.1 g | — |
| Isoleucine | 0.1 g | — |
| Lactose | 0 g | — |
| Leucine | 0.2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.2 g | — |
| Maltose | 0.2 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 0 g | — |
| Phenylalanine | 0.1 g | — |
| Polyunsaturated fats | 0.4 g | — |
| Proline | 0.1 g | — |
| Retinol | 0 μg | — |
| Serine | 0.2 g | — |
| Starch | 0.2 g | — |
| Sucrose | 24 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.2 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
40 calCrispy Green Crispy Fruit, Cantaloupe1 bag−148 cal
25 calFreshdirect Cantaloupe½ cup diced−163 cal- 45 cal
Del Monte Quality Extra Sweet Melons¼ melon−143 cal - 60 calKwik Trip Inc Cantaloupe1 container−128 cal
- 110 calLove's Grocery Fresh To Go, Cantaloupe11 oz−78 cal
- 50 calTrader Joe's Cantaloupe Slices1 cup−138 cal
Burning 188 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 36minWalking (3.5 mph)
- 23minCycling (moderate)
- 16minRunning (6 mph)
- 26minSwimming laps
Common questions
How many calories are in Cantaloupe (raw)?
One serving of Cantaloupe (raw) (1 melon, medium) has 188 calories, which works out to 34 calories per 100 g. That is about 9.4% of a 2,000-calorie day.
Is Cantaloupe (raw) high in protein?
Not especially. It has 4.6 g of protein per serving, and protein supplies 9% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Cantaloupe (raw) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 40 g of net carbs and 87% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Cantaloupe (raw)?
88 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Cantaloupe (raw)?
43 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
