Watermelon vs Melons, cantaloupe
Side-by-side nutrition comparison per serving. See which fits your goals better.
Summer's two go-to hydration fruits, and they're closer in nutrition than you'd guess. Watermelon edges out cantaloupe slightly at 30 calories vs 34 per 100g, with 7.55g carbs vs 8.16g. Both are over 90% water, which makes them incredible for staying hydrated and eating high volume without much caloric damage. A thick slice of either fruit on a hot day hits harder than any sports drink.
The real difference is micronutrients. Cantaloupe is a vitamin A powerhouse — one cup delivers over 100% of your daily value from beta-carotene, which is why the flesh is orange. Watermelon counters with lycopene, the same antioxidant that makes tomatoes red, which has solid research behind it for cardiovascular health. Cantaloupe is also notably higher in potassium. Neither fruit is particularly high in fiber or protein, so don't rely on them for satiety — they're best as a hydrating snack or dessert replacement, not the foundation of a meal.
Pro tip
Cut watermelon or cantaloupe into cubes and freeze them on a parchment-lined sheet pan. Frozen melon cubes work as ice in water or cocktails (they chill without diluting), and they're a refreshing frozen snack that's way better for you than popsicles.
Quick Verdict
Best for weight loss
Watermelon
Best for muscle gain
Melons, cantaloupe
Best for low-carb
Watermelon
Macro Comparison
Watermelon: 100g (100g) | Melons, cantaloupe: 100g (100g)
30
Watermelon
34
Melons, cantaloupe
0.61g
Watermelon
0.84g
Melons, cantaloupe
7.55g
Watermelon
8.16g
Melons, cantaloupe
0.15g
Watermelon
0.19g
Melons, cantaloupe
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
8%
Watermelon
10%
Melons, cantaloupe
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| Nutrient | Watermelon | Melons, cantaloupe |
|---|---|---|
| Calories | 30 | 34 |
| Protein | 0.6g | 0.8g |
| Carbs | 7.6g | 8.2g |
| Fat | 0.2g | 0.2g |
| Fiber | 0.4g | 0.9g |
| Sugar | 6.2g | 7.86g |
| Sodium | 1mg | 16mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.02g | 0.05g |
| Potassium | 112mg | 267mg |
| Vitamin A | 28mcg | 169mcg |
| Vitamin C | 8.1mg | 36.7mg |
| Calcium | 7mg | 9mg |
| Iron | 0.24mg | 0.21mg |
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.
Hydration affects everything from energy levels to workout performance to how accurately you can gauge hunger. Sunn reminds you that water-rich fruits count toward your daily hydration — sometimes the best nutrition advice is just 'eat more watermelon.'
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Take the free quizCommon Questions
Is Watermelon or Melons, cantaloupe better for weight loss?
For weight loss, Watermelon is the better choice. Watermelon has 30 calories and 0.61g protein per serving, while Melons, cantaloupe has 34 calories and 0.84g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Watermelon or Melons, cantaloupe?
Melons, cantaloupe has more protein per serving. Watermelon provides 0.61g and Melons, cantaloupe provides 0.84g of protein.
Can I eat both watermelon and melons, cantaloupe together?
Yes! Combining watermelon and melons, cantaloupe gives you 64 calories and 1.45g protein. This combination can work well as part of a balanced meal.