Nutrition for Cantaloupe

Calories, Protein, Vitamins and More


image of cantaloupe source

Cantaloupe Nutrition Summary

One cantaloupe (814 grams or 1.8 lb) contains 277 calories and 6.8 grams of protein. Cantaloupe consist of 90% water, 8% carbohydrates, and less than 1% of protein or fat.

Cantaloupe is an excellent source of many nutrients, including dietary fiber, Vitamin A, Vitamin C, calcium, potassium, niacin, Vitamin B6 and folate. It also contains significant amounts of protein, iron, magnesium, thiamin, Vitamin K, choline, copper, phosphorus, zinc and manganese.

In one cantaloupe:

  • Calories: 277
  • Protein: 6.8 g
  • Sugar: 64 g
  • Dietary fiber: 7.3 g
  • Fat: 1.5 g, (Saturated: 0.4 g)
  • Sodium: 130.2 mg
There is no significant amounts of cholesterol in cantaloupe.

See the Cantaloupe Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Melons, cantaloupe, raw.

Calories in Cantaloupe

Cantaloupe has 277 calories per cantaloupe or 34 calories for every 100 grams. Most of its calories are from carbohydrates.

87 percent of calories in cantaloupe are from carbohydrates, 9% of calories are from protein and 4% of calories are from fat.

Calories from Carbs

The majority, or 87% of the calories in cantaloupe are from carbohydrates. The carbs in cantaloupe are mostly in the form of dietary fiber and sugar (10% and 90%). 1 cantaloupe has 29% of daily values or 7.3 grams of dietary fiber.

  • Dietary fiber: 7.3 g
  • Sugar: 64 g
  • Starch: 0.2 g

Calories from Fat

A small portion, or 4% the calories in cantaloupe are from fat. Cantaloupe is very low in total fat, with 1.5 grams per cantaloupe. It also is cholestrol free. Most of the fat in cantaloupe are healthier unsaturated fats:

  • Total fat: 1.5 g
  • Saturated fat: 0.4 g
  • Polyunsaturated fat: 0.7 g
There is no significant amounts of cholestrol or monounsaturated fat in cantaloupe.

Calories Similar to Cantaloupe

Some other fruits or fruit juices with similar calories to cantaloupe by weight:

Protein in Cantaloupe

An excellent source of protein, a single cantaloupe contains 14% of recommended daily values or 6.8 grams of protein. However, the protein in cantaloupe is not complete, meaning it does not contain all 9 essential amino acids. Specifically, cantaloupe is low in tryptophan, methionine and histidine.

  • Protein: 6.84 g
  • Threonine: 0.14 g
  • Isoleucine: 0.17 g
  • Leucine: 0.24 g
  • Lysine: 0.24 g
  • Methionine: 0.1 g
  • Phenylalanine: 0.19 g
  • Valine: 0.27 g
  • Histidine: 0.12 g
There is no significant amounts of tryptophan in cantaloupe.

Protein Similar to Cantaloupe

Some other fruits or fruit juices with similar amounts of protein to cantaloupe by weight:

Vitamins and Minerals in Cantaloupe

An good source of many nutrients, cantaloupe contains abundant amounts of Vitamin A, Vitamin C, calcium, potassium, niacin, Vitamin B6 and folate. In fact, a single cantaloupe contains 398% of recommended daily values or 298.7 mg of Vitamin C. Also an excellent source of Vitamin A, a single cantaloupe contains 197% of recommended daily values or 1375.7 ug of Vitamin A.

Vitamins in cantaloupe (1 melon):
  • Vitamin a: 1375.7 ug
  • Thiamin: 0.3 mg
  • Riboflavin: 0.2 mg
  • Niacin: 6 mg
  • Vitamin b6: 0.6 mg
  • Vitamin c: 298.7 mg
  • Vitamin e: 0.4 mg
  • Folate: 170.9 ug
  • Vitamin k: 20.4 ug
Minerals in cantaloupe (1 melon):
  • Calcium: 73.3 mg
  • Potassium: 2173.4 mg
  • Iron: 1.7 mg
  • Magnesium: 97.7 mg
  • Zinc: 1.5 mg
  • Selenium: 3.3 ug
  • Phosphorus: 122.1 mg
  • Copper: 0.3 mg
  • Manganese: 0.3 mg
  • Choline: 61.9 mg
There is no significant amounts of pantothenic acid or vitamin b12 in cantaloupe.

Similar to Cantaloupe for Vitamin C

Here are some other fruits or fruit juices with similarly abundant amounts of Vitamin C to cantaloupe:

Flavonoids and Carotenoids in Cantaloupe [3]

Cantaloupe contains a number of healthy phytonutrients and antioxidants, specifically carotenoids beta-carotene, alpha-carotene and lutein + zeaxanthin and flavonoids luteolin. In one cantaloupe:

  • beta-carotene: 16443 ug
  • alpha-carotene: 130 ug
  • lutein + zeaxanthin: 212 ug
  • luteolin: 5.21 mg

Cantaloupe Nutrition Chart

Cantaloupe:

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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Cantaloupe in Cooking

Cantaloupe is in the top 25% most popular ingredients for recipes. Cantaloupe can be consumed raw and is often seeded, peeled or cubed before cooking or serving. Most recipes call for one or two cantaloupes.

Friends and Relatives of Cantaloupe

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