Melons, cantaloupe vs Watermelon
Side-by-side nutrition comparison per serving. See which fits your goals better.
Quick Verdict
Best for weight loss
Watermelon
Best for muscle gain
Melons, cantaloupe
Best for low-carb
Watermelon
Macro Comparison
Melons, cantaloupe: 100g (100g) | Watermelon: 100g (100g)
34
Melons, cantaloupe
30
Watermelon
0.84g
Melons, cantaloupe
0.61g
Watermelon
8.16g
Melons, cantaloupe
7.55g
Watermelon
0.19g
Melons, cantaloupe
0.15g
Watermelon
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
10%
Melons, cantaloupe
8%
Watermelon
Track what you eat automatically
Send a photo of your melons, cantaloupe or watermelon meal to Sunn on WhatsApp and get instant calorie and macro tracking.
Take the free quizPer 100g Comparison
| Nutrient | Melons, cantaloupe | Watermelon |
|---|---|---|
| Calories | 34 | 30 |
| Protein | 0.8g | 0.6g |
| Carbs | 8.2g | 7.6g |
| Fat | 0.2g | 0.2g |
| Fiber | 0.9g | 0.4g |
| Sugar | 7.86g | 6.2g |
| Sodium | 16mg | 1mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.05g | 0.02g |
| Potassium | 267mg | 112mg |
| Vitamin A | 169mcg | 28mcg |
| Vitamin C | 36.7mg | 8.1mg |
| Calcium | 9mg | 7mg |
| Iron | 0.21mg | 0.24mg |
Which Should You Choose?
For weight loss
Choose Watermelon. With 30 calories and 0.61g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose Melons, cantaloupe. Melons, cantaloupe delivers 0.84g protein per serving — 0.2g more than Watermelon.
For low-carb diets
Choose Watermelon with 7.55g carbs per serving.
Get a plan that fits your goals
Stop guessing. Sunn builds you a personalized nutrition plan based on your body, goals, and food preferences.
Take the free quizCommon Questions
Is Melons, cantaloupe or Watermelon better for weight loss?
For weight loss, Watermelon is the better choice. Melons, cantaloupe has 34 calories and 0.84g protein per serving, while Watermelon has 30 calories and 0.61g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Melons, cantaloupe or Watermelon?
Melons, cantaloupe has more protein per serving. Melons, cantaloupe provides 0.84g and Watermelon provides 0.61g of protein.
Can I eat both melons, cantaloupe and watermelon together?
Yes! Combining melons, cantaloupe and watermelon gives you 64 calories and 1.45g protein. This combination can work well as part of a balanced meal.