Calories in Melons, cantaloupe
34 calories per 100g (100g)
Cantaloupe is one of the lowest-calorie fruits you can reach for — just 34 calories per 100g, making it a smart, satisfying snack. A typical wedge or cup of cubed cantaloupe clocks in well under 100 calories, so you can eat a generous portion without worrying about your calorie budget. It also delivers natural sweetness (7.86g of sugar per 100g) alongside a decent hit of fiber, making it both enjoyable and filling.
Calories by Portion Size
| Portion | Weight | Calories |
|---|---|---|
| 1 cup, balls (177g) | 177g | 60 |
| 1 cup, cubed (160g) | 160g | 54 |
| 1 wedge, 1/8 of medium melon (69g) | 69g | 23 |
| 1/2 medium melon (276g) | 276g | 94 |
| 1 medium melon (552g) | 552g | 188 |
| 100g (USDA serving) | 100g | 34 |
| 1 small slice (50g) | 50g | 17 |
Protein
0.84g
10% of calories
Carbs
8.16g
96% of calories
Fat
0.19g
5% of calories
How does this compare?
Cantaloupe is one of the lighter options among popular fruits — comparable to watermelon (~30 cal/100g) and notably lower in calories than grapes (~69 cal/100g) or bananas (~89 cal/100g). If you're looking for high volume, low calorie fruit options, cantaloupe and watermelon are top picks in the Fruits and Fruit Juices category.
Track Melons, cantaloupe in your daily plan
Sunn logs meals via WhatsApp and keeps you on track with your calorie and macro goals.
Start your free trialTips
- 1.
Use cantaloupe as a base for fruit salads — its high water content and low calorie density mean you can build a large, filling bowl without a big calorie cost.
- 2.
Pair a cup of cantaloupe with a protein source like cottage cheese or Greek yogurt to slow digestion and stay satisfied longer.
- 3.
Swap higher-calorie desserts for chilled cantaloupe — a full cup of balls is only about 60 calories, compared to 200+ calories in a typical cookie serving.
- 4.
Watch added toppings: drizzling honey or adding sweetened yogurt dip can quickly double the calories of your cantaloupe snack.
- 5.
Buy pre-cut cantaloupe in bulk and portion it into 1-cup servings for grab-and-go snacks that keep calories visible and predictable.
Common Questions About Calories in Melons, cantaloupe
How many calories are in a cup of cantaloupe?
One cup of cubed cantaloupe (about 160g) contains approximately 54 calories. A cup of cantaloupe balls (177g) is slightly more, at around 60 calories.
Is cantaloupe good for weight loss?
Cantaloupe is a great fit for a calorie-conscious diet. At just 34 calories per 100g and with high water content, it provides satisfying volume without many calories. It also contains 0.9g of fiber per 100g, which contributes to fullness.
How many calories are in a whole cantaloupe?
A medium cantaloupe weighs roughly 552g, which works out to about 188 calories for the whole melon. A half melon is approximately 94 calories.
How many carbs and calories are in cantaloupe?
Per 100g, cantaloupe has 34 calories and 8.16g of carbohydrates, of which 7.86g is natural sugar and 0.9g is fiber. A 1-cup cubed serving (160g) has about 54 calories and 13g of carbs.