Fruits

Melons, cantaloupe, raw: calories and nutrition

Cantaloupe is rich in vitamin A, vitamin C, and potassium, with 34 kcal per 100 g.

Melons, cantaloupe, raw in Fruits category

Quick nutrition facts (Per 100 g / Per serving)

  • 34 kcal Calories (100 g) · 54.4 kcal / serving
  • 0.8 g Protein (100 g) · 1.3 g / serving
  • 0.2 g Total Fat (100 g) · 0.3 g / serving
  • 8.2 g Total Carbohydrate (100 g) · 13.1 g / serving
Macronutrient calorie share for Melons, cantaloupe, raw Per 100 grams (34 kcal): Protein 0.8 g (9% of macro calories), Carbohydrates 8.2 g (87%), Total fat 0.2 g (4%). 34 kcal / 100 g
  • Protein 0.8 g 9%
  • Carbohydrates 8.2 g 87%
  • Total fat 0.2 g 4%
Macronutrient calorie breakdown per 100 g for Melons, cantaloupe, raw
Macronutrient Amount per 100 g Share of macro calories
Protein 0.8 g 9%
Carbohydrates 8.2 g 87%
Total fat 0.2 g 4%

Top Nutrients (% Daily Value per 100 g)

Share of FDA 2,000 kcal reference daily intake provided by 100 grams.

Top Nutrients (% Daily Value per 100 g)
Item Amount Relative value
Vitamin A 232 µg 26% DV
Vitamin C 10.9 mg 12% DV
Zinc 0.4 mg 4% DV
Folate 14 µg 4% DV
Potassium 157 mg 3% DV
Magnesium 13 mg 3% DV
Carbohydrates 8.2 g 3% DV

Nutrient library

Full nutrient profile

Nutrient Per 100 g 1 cubes (160 g) % Daily Value (100 g)
Energy 34 kcal 54.4 kcal 2%
Total fat 0.2 g 0.3 g 0%
Carbohydrates 8.2 g 13.1 g 3%
Dietary fiber 0.8 g 1.3 g 3%
Protein 0.8 g 1.3 g 2%
Sodium 30 mg 48 mg 1%
Calcium 9 mg 14.4 mg 1%
Folate 14 µg 22.4 µg 4%
Iron 0.4 mg 0.6 mg 2%
Magnesium 13 mg 20.8 mg 3%
Potassium 157 mg 251.2 mg 3%
Vitamin A 232 µg 371.2 µg 26%
Vitamin C 10.9 mg 17.4 mg 12%
Zinc 0.4 mg 0.7 mg 4%

Serving size

Recipes with Melons, cantaloupe, raw

AI illustration

Cantaloupe Berry Yogurt Bowl

Chilled cantaloupe with berries, yogurt, almonds, and honey.

🕐 30 min 🔥 90 kcal
AI illustration

Chilled Cantaloupe Basil Soup

Creamy cantaloupe soup with Greek yogurt and basil.

🕐 30 min 🔥 62 kcal

View all recipes

What this means for your health

What is in it

Cantaloupe is a fruit with 34 kcal, 0.82 g of protein, 0.18 g of fat, and 8.16 g of carbohydrates per 100 g. It also has 0.8 g of fiber, 30 mg of sodium, 9 mg of calcium, 0.38 mg of iron, 13 mg of magnesium, 157 mg of potassium, 10.9 mg of vitamin C, 232 ug of vitamin A, 14 ug of folate, and 0.44 mg of zinc.

What it means for your health

Cantaloupe provides vitamin A, which supports good health, and vitamin C, which may help with immune function. Potassium may help regulate blood pressure. Zinc is needed for daily health. These nutrients are linked to overall well-being.

Good to know

Cantaloupe is available in different serving sizes, such as 160 g for 1 cubes or 814 g for 1 large melon. It is high in vitamin A, which is 25.8% of the daily value. Studies suggest that vitamin C may help with the common cold, but more research is needed. This is general education, not medical advice.

Research behind it

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Source

USDA FoodData Central (Public Domain) (ID: 327198) · Retrieved 2026-10-26

Educational information only, not medical or dietary advice. Consult a qualified health professional for personal nutrition guidance.