84 kcal P 11g C 4.31g F 2.3g
🍎 Fruits and Fruit Juices
Calories in Melons, cantaloupe
Cantaloupe is a botanical relative of cucumbers that halts all sugar production the moment it is picked.
34 kcal
What makes melons so powerful?
Cantaloupe, scientifically classified as Cucumis melo var. reticulatus, belongs to the Cucurbitaceae family, making it a direct botanical relative of cucumbers and pumpkins rather than a traditional orchard fruit. Its distinctive raised, netted rind develops as the fruit expands, creating a corky lattice that protects the interior. The vibrant orange flesh is a biological anomaly within its family, resulting from a massive accumulation of beta-carotene, a provitamin A carotenoid that most other cucurbits lack. Unlike climacteric fruits such as bananas or apples, cantaloupe is non-climacteric. This means it does not continue to ripen or convert starches into sugars after being harvested. Once detached from the vine, its sweetness, texture, and beta-carotene levels are permanently locked in. Additionally, that protective netted rind is highly porous and can easily harbor bacteria like Salmonella. Because a knife can drag surface microbes through the flesh during slicing, scrubbing the rind under running water before cutting is a critical food safety step.
Beta-carotene powerhouse
The deep orange flesh is packed with beta-carotene, a pigment most other cucurbits like cucumbers and squash do not accumulate.
Wash the netted rind
The porous, corky rind can trap bacteria, so scrubbing it before cutting prevents knife contamination.
No post-harvest ripening
As a non-climacteric fruit, cantaloupe stops converting starches to sugars the moment it is picked.
💡 When & how to use it
To select a ripe cantaloupe, look for a cream-yellow background color under the netting and a slight give at the stem end, which should smell sweet. Since it does not ripen further off the vine, avoid hard, green melons. Store whole melons at room temperature if uncut, but refrigerate immediately after slicing. Pair cantaloupe with a source of dietary fat, such as cottage cheese or almonds, to significantly enhance the intestinal absorption of its fat-soluble beta-carotene.
Calories by Serving Size
100g
34 kcal
P 0.82g C 8.16g F 0.18g
1 wedge (69g)
23 kcal
P 0.6g C 5.6g F 0.1g
200g
68 kcal
P 1.6g C 16.3g F 0.4g
50g
17 kcal
P 0.4g C 4.1g F 0.1g
Full Nutrition Facts
Per 100g — daily values based on a 2,000 calorie diet
Nutrition Facts
Serving size: 100g
Calories 34
% Daily Value*
Total Fat 0.18g 0%
Sodium 30mg 1%
Total Carbohydrate 8.16g 3%
Dietary Fiber 0.8g 3%
Protein 0.82g 2%
Vitamin C 10.9mg 12%
Calcium 9mg 1%
Iron 0.38mg 2%
Potassium 157mg 3%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
How does Melons fit your daily goals?
7 min
Walking to burn 34 kcal
2%
of 2,000 kcal daily goal
0.82g
protein (2% of daily 50g)
59
servings until 2,000 kcal
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Frequently Asked Questions
How many calories are in Melons, cantaloupe?
Melons, cantaloupe contains 34 calories per 100g. A standard serving of 1 wedge (69g) provides 23 calories. It is considered a very low-calorie food (under 50 kcal/100g), making it excellent for weight management.
How much protein does Melons, cantaloupe have?
Melons, cantaloupe provides 0.82g of protein per 100g, which is 2% of the 50g daily recommended value. It is not a primary protein source.
How many carbs are in Melons, cantaloupe?
Melons, cantaloupe contains 8.16g of carbohydrates per 100g . It also provides 0.8g of dietary fiber.
Is Melons, cantaloupe good for weight loss?
Yes! Melons, cantaloupe is very low in calories (34 kcal/100g) and can be eaten in generous portions even on a calorie-restricted diet.
How do I track Melons, cantaloupe calories accurately?
The easiest way to track melons is with CalRay. Simply snap a photo of your meal and the AI will automatically identify the food and calculate calories and macros based on the estimated portion size — no manual lookup required. You can also search by name and adjust gram weight manually.
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