By the Nutriveda editorial team · Updated 10 November 2026
Cantaloupe is the melon with netted beige skin and soft orange flesh, in season in high summer. It is mostly water, so it is very light: 34 kcal per 100 g, or about 51 kcal for a small bowl of cubes (150 g). The orange colour is a hint that it carries more than water and sugar.
Nutrition per 100 g
| Nutrient | 100 g | Share of EU reference intake* |
|---|---|---|
| Energy | 34 kcal | |
| Protein | 0.8 g | |
| Fat | 0.2 g | |
| of which saturated | 0.1 g | |
| Carbohydrate (total, fibre included) | 8.2 g | |
| of which sugars | 7.9 g | |
| Fibre | 0.9 g | |
| Potassium | 267 mg | 13% |
| Calcium | 9.0 mg | 1% |
| Magnesium | 12 mg | 3% |
| Iron | 0.2 mg | 2% |
| Sodium | 16 mg | |
| Vitamin C | 37 mg | 46% |
| Vitamin A (RAE) | 169 µg | 21% |
Values are for: raw cantaloupe flesh without rind or seeds. Source: USDA FoodData Central, SR Legacy, FDC ID 169092 (“Melons, cantaloupe, raw”), checked against the USDA archive on 10 November 2026. *Adult reference intakes from Regulation (EU) 1169/2011. USDA lists total carbohydrate, fibre included.
Health benefits
For so few calories, cantaloupe delivers a useful amount of vitamin C and of vitamin A, which comes from the carotenoids that colour the flesh. The sugar is modest at 7.9 g per 100 g. It is one of the easiest ways to end a summer meal on something sweet without it being heavy.
- Vitamin C: 37 mg per 100 g, 46% of the daily reference intake (a 150 g portion: about 69%). Vitamin C contributes to the normal function of the immune system.
- Vitamin A (RAE): 169 µg per 100 g, 21% of the daily reference intake (a 150 g portion: about 32%). Vitamin A contributes to the maintenance of normal vision.
The vitamin and mineral statements use wording authorised in the EU (Regulation (EU) 432/2012). They describe the nutrient, not a special power of the food itself.
How to choose and eat it
A ripe cantaloupe smells sweet at the stalk end, feels heavy for its size and gives slightly when you press the opposite end. The skin under the netting should be golden or cream, not green. A whole melon keeps for a few days at room temperature. Once cut, cover it and keep it in the fridge.
Eat it chilled in wedges, cube it into a salad with cucumber, mint and a little white cheese, or blend it with yogurt for a cold soup. The classic pairing with cured ham works because salt makes the melon taste sweeter.
Who should be careful
Wash the rind before you cut. The rough netting can hold soil and bacteria, and the knife carries them into the flesh. Scrub the whole melon under cool running water with a clean brush, use a clean board and knife, and keep cut melon in the fridge. Throw away cut melon that has stood at room temperature for more than two hours.
FAQ
How many calories are in cantaloupe?
Cantaloupe has 34 kcal per 100 g of flesh. A small bowl of cubes, about 150 g, has roughly 51 kcal.
How do I pick a ripe cantaloupe?
Smell the stalk end: it should smell sweet and musky. The melon should feel heavy, the background colour should be golden, and the end opposite the stalk should give a little.
Do I need to wash a melon if I do not eat the rind?
Yes. The knife drags whatever is on the rind through the flesh. Scrub the whole melon under running water before you cut it.
Related entries
Sources
- USDA FoodData Central. Melons, cantaloupe, raw, FDC ID 169092. fdc.nal.usda.gov
- Regulation (EU) No 1169/2011: reference intakes and the allergen list. eur-lex.europa.eu
- Regulation (EU) No 432/2012: authorised health claims. eur-lex.europa.eu
- Health Canada. Food safety tips for melons. canada.ca
This page is for information only and is not medical or dietary advice.