Cantaloupe: Calories and Nutrition Analyse

Also known as (other names): Rockmelon



How many calories in cantaloupe?

Cantaloupe - calories, kcal

Nutrition Facts

Cantaloupe
Serving size:
medium size cantaloupe (532 g)  change
medium size cantaloupe (532 g) (532g)cup (160g)half cup (80g)half of the melon (266g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories
181

% Daily Value

Total Fat 1.01g
1%

Cholesterol 0mg
0%

Sodium 85.12mg
4%

Total Carbohydrates 43.41g
16%

Dietary Fiber 4.79g
17%

Sugars 41.82g

Protein 4.47g
9%

Vitaminium C 195.24mg
217%

Calcium 47.88mg
4%

Iron 1.12mg
6%

Potassium 1420.44mg
30%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Source of calories in cantaloupe
87% CARBS
9% PROTEIN
5% FAT

100g of cantaloupe contain about 34 calories (kcal).
Calories per: ounce | one cantaloupe | cup | half cup | half of the melon

In particular, a medium size cantaloupe (532 g) contain about 181 calories.

This is about 9% of the daily caloric intake for an average adult with medium weight and activity level (assuming a 2000 kcal daily intake).

Scroll down for details and nutrition tables.

To visualize how much 181 kcal actually is, keep in mind that the calorie content of cantaloupe is similar to that of, for example:

  • 3 apples
  • 2 glasses of Coca Cola (220 ml glass)
  • 1.5 slices of cheese
  • 1.5 slices of bread
  • 1 glass of milk
  • 9.5 cubes of sugar

Take a quick look at the tables below for detailed information about cantaloupe nutrition.

medium size cantaloupe (532 g) has 181 kcal. For burning these calories you have to:
Bike26 min.Bike
Horse ride33 min.Horse ride
Play tennis18 min.Tennis
Run18 min.Run
Swim21 min.Swim
Calories in Cantaloupe Compared with Others in Vegetables Category

100g of Cantaloupe

Nutrition

  • Calories34
  • Carbs Total8.16 g
  • Dietary fiber0.9 g
  • Fat0.19 g
  • Protein0.84 g
  • Water90.15 g

Vitamins

  • Vit B1 (Thiamine)0.041 mg
  • Vit B2 (riboflavin)0.019 mg
  • Vit B3 (Niacin)0.734 mg
  • Vit B60.072 mg
  • Vit B9 (Folic acid)0.021 mcg
  • Vit C36.7 mg
  • Vit E0.05 mg
  • Vit K0.003 mg

Minerals

  • Potassium267 mg
  • Magnessium12 mg
  • Calcium9 mg
  • Sodium16 mg
  • Iron0.21 mg

Unlocking the Nutritional Secrets of Cantaloupe

When it comes to refreshing, juicy fruits that pack a nutritional punch, cantaloupe is a standout choice. This sweet, musky melon is not only a delight to the taste buds but also a powerhouse of nutrients. Let's dive into the fascinating world of cantaloupe nutrition and discover why this fruit deserves a spot in your diet.

Low in Calories, High in Flavor

One of the most appealing aspects of cantaloupe is its low calorie content. With just 34 calories per 100 grams, it's a guilt-free snack that satisfies your sweet tooth without compromising your waistline. This makes cantaloupe an excellent choice for those monitoring their calorie intake or seeking a light, refreshing snack.

A Symphony of Nutrients

Cantaloupe is not just about its low calorie count; it's also brimming with essential nutrients. Here's a breakdown of what this melon has to offer:

  • Carbohydrates: At 8.16 grams per 100 grams, cantaloupe provides a quick energy boost. The majority of these carbs come from natural sugars (7.86 grams), which give cantaloupe its sweet taste, while the dietary fiber content (0.9 grams) supports digestive health.
  • Protein: With 0.84 grams of protein, cantaloupe contains a modest amount of this essential nutrient, contributing to muscle repair and growth.
  • Fat: Cantaloupe is virtually fat-free, with only 0.19 grams of fat per 100 grams, making it an excellent choice for low-fat diets.
  • Vitamins and Minerals: This fruit is a vitamin powerhouse, particularly rich in Vitamin C (36.7 mg), which is crucial for immune function, skin health, and iron absorption. Cantaloupe also provides a good source of Vitamin A, B vitamins, potassium (267 mg), and magnesium (12 mg), among others, supporting overall health and well-being.

The Role of Cantaloupe in a Healthy Diet

Given its nutrient profile, cantaloupe can play a significant role in a healthy diet. Its high water content (90.15%) helps keep you hydrated, especially during hot weather or after exercise. The fiber in cantaloupe not only aids digestion but also helps you feel full longer, making it a smart choice for weight management. Furthermore, the antioxidants found in cantaloupe, such as Vitamin C and beta-carotene, protect against free radical damage and support overall health.

How to Incorporate Cantaloupe into Your Diet

Incorporating cantaloupe into your diet is easy and delicious. Enjoy it as a fresh snack, add it to fruit salads, or blend it into smoothies for a nutrient-rich treat. You can also pair cantaloupe with savory foods, such as prosciutto, for a delightful contrast of flavors.

In conclusion, cantaloupe is more than just a sweet, refreshing fruit. Its low calorie content, combined with a rich array of nutrients, makes it an excellent addition to a balanced diet. Whether you're looking to hydrate, lose weight, or simply enjoy a delicious snack, cantaloupe offers a wealth of benefits that can contribute to a healthier, happier you.

How many calories are there in 1, 2, 3, or 5 servings of cantaloupe?

  • Medium size cantaloupe (532 g)181 kcal
  • Cup of cantaloupe (160g)54 kcal
  • Half cup of cantaloupe (80g)27 kcal
  • Cantaloupe half of the melon (266g)90 kcal
  • Ounce (oz) of cantaloupe10 kcal
  • Half of medium size servings of cantaloupe90.5 kcal
  • Small size serving of cantaloupe (426g)144.8 kcal
  • Big size cantaloupe (692g)235.3 kcal
  • Two medium size servings of cantaloupe362 kcal
  • Three medium size servings of cantaloupe543 kcal
  • Four medium size servings of cantaloupe724 kcal
  • Five medium size servings of cantaloupe905 kcal
Cantaloupe - caloies, wieght
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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