Cratox AI
Reviewed by Cratox Nutrition Team · Updated November 13, 2025

Cratox team note

Cantaloupe contains 34 kcal per 100g and provides 0.8g of protein and 8.2g of carbohydrates, making it a low-calorie fruit option. Enjoy it as a refreshing snack or add it to salads for a hydrating boost.

Close-up of freshly sliced cantaloupe melon showcasing seeds and texture.
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Melons, cantaloupe, raw

🔥 34 Calories
💪 0.8g Protein
⚡ 8.2g Carbohydrates
🥑 0.2g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Fruits
Melons, cantaloupe, raw
Energy density
Light
34 kcal per 100g
Macro energy profile
Carb-led
8% Protein · 87% Carbohydrates · 5% Fat
Glycemic profile
Medium GI
GI 65 · GL 3
Notable signals
High in vitamin ALow in fatLow in sugarLow in sodiumUSDA data

Nutritional Information

34
kcal/100g
Protein
0.8g
Carbohydrates
8.2g
Fat
0.2g
Glycemic Index:
65

About Melons, cantaloupe, raw

Cantaloupe, scientifically known as Cucumis melo, is a type of muskmelon that belongs to the gourd family, Cucurbitaceae. This sweet, orange-fleshed fruit is believed to have originated in the regions of Africa and Asia, and it is now cultivated worldwide. Cantaloupe is especially popular during the summer months due to its refreshing taste and high water content, making it a favorite in fruit salads, smoothies, and desserts. Its bright orange color indicates a high level of beta-carotene, which is a precursor to vitamin A and contributes to its health benefits.

In addition to being delicious, cantaloupe is low in calories, with just 34 calories per 100 grams. It has a balanced nutritional profile, providing important vitamins and minerals such as vitamin C, potassium, and dietary fiber. The fruit contains 0.8 grams of protein, 8.2 grams of carbohydrates, and a minimal amount of fat at 0.2 grams. Its hydrating properties and natural sweetness make it an excellent choice for healthy snacking and meal additions, while also supporting hydration and digestion.

Health Benefits

1. Rich in vitamins and antioxidants, promoting overall health and wellness.
2. Supports hydration due to its high water content (about 90%).
3. Contains antioxidants like beta-carotene and lutein that protect against cellular damage.
4. Aids digestion with dietary fiber, promoting gut health.
5. Supports heart health due to potassium content, helping regulate blood pressure.
6. Enhances skin health with vitamin C, which supports collagen production.
7. May help in weight management due to low calorie and high water content.
8. Boosts immune function thanks to vitamin C and other antioxidants.
9. Low in fat and cholesterol, making it heart-healthy.
10. Provides a natural source of energy with its carbohydrate content.

Recommended Food Pairings

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1. Prosciutto - The salty flavor of prosciutto complements the sweetness of cantaloupe, creating a balance that's perfect as an appetizer.
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2. Mint - Fresh mint enhances the refreshing taste of cantaloupe, making it an ideal addition to fruit salads or smoothies.
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3. Yogurt - Combining cantaloupe with yogurt adds creaminess and a boost of protein, making it a great breakfast option.
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4. Lime - The acidity of lime juice brightens the sweetness of cantaloupe, excellent for salsas and dressings.
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5. Feta Cheese - The tanginess of feta cheese pairs well with the sweetness of cantaloupe, perfect for salads.

How to Consume

Serving size
Recommended serving is 150g, approximately 1 cup diced.
Frequency
Recommended frequency is 2-3 times per week.
  • •1. Serve fresh as a snack or dessert.
  • •2. Blend into smoothies for added hydration.
  • •3. Use in salads with greens and nuts for a balanced meal.
  • •4. Grill slices for a unique flavor enhancement.
  • •5. Incorporate into salsas for a refreshing topping.

Selection & Storage

How to choose:

  • ✓1. Choose cantaloupes that are heavy for their size, indicating juiciness.
  • ✓2. Look for a uniform, netted skin without soft spots or blemishes.
  • ✓3. A sweet aroma at the stem end indicates ripeness.
  • ✓4. Gently press the blossom end; it should yield slightly if ripe.
Storage
Store cantaloupe in a cool, dry place away from direct sunlight. Once cut, refrigerate in an airtight container.
Shelf life
Whole cantaloupes can last about 5-7 days at room temperature; cut cantaloupe should be consumed within 3-5 days when refrigerated.

Warnings & Contraindications

  • ⚠️Individuals with melon allergies or sensitivities should avoid cantaloupe.
  • ⚠️Those with diabetes should monitor portion sizes due to natural sugars.
  • ⚠️Excessive consumption can lead to digestive discomfort due to high fiber content.

Frequently Asked Questions

How many calories does Melons, cantaloupe, raw have?

Cantaloupe contains approximately 34 calories per 100 grams, making it a low-calorie fruit option ideal for weight management.

Is Melons, cantaloupe, raw healthy?

Yes, cantaloupe is healthy as it is rich in vitamins A and C, antioxidants, and dietary fiber, supporting hydration, digestion, and overall health.

How should Melons, cantaloupe, raw be stored?

Whole cantaloupe should be stored at room temperature, while cut pieces should be refrigerated in an airtight container and consumed within 3-5 days.

What are the benefits of eating Melons, cantaloupe, raw?

Eating cantaloupe provides hydration, supports immune function, aids digestion, and is low in calories, making it beneficial for overall health.

How much Melons, cantaloupe, raw can I eat per day?

It is generally safe to consume about 150g to 200g of cantaloupe per day, which can be part of a balanced diet.

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