Fruits
Cantaloupe nutrition facts
A 1 undetermined melon, small (about 4-1/4" dia) (441 g) serving of cantaloupe provides 150 calories, 4 g protein, 36 g carbohydrate, and 1 g fat — about 9% of its calories from protein, 87% from carbohydrate, and 4% from fat. The interactive label below toggles between a serving and 100 g.
Calorie split
| Nutrient | Per 1 undetermined melon, small (about 4-1/4" dia) (441 g) | Per 100 g |
|---|---|---|
| Calories | 150 | 34 |
| Protein | 4 g | 1 g |
| Total carbohydrate | 36 g | 8 g |
| Total fat | 1 g | 0 g |
Vitamins & minerals
Per serving (441 g)
- Vitamin C
- 162 mg
- Vitamin A (RAE)
- 745 mcg
- Vitamin E
- 0.22 mg
- Vitamin K
- 11.0 mcg
- Thiamin (B1)
- 0.18 mg
- Riboflavin (B2)
- 0.08 mg
- Niacin (B3)
- 3.24 mg
- Vitamin B6
- 0.32 mg
- Folate (DFE)
- 92.6 mcg
- Magnesium
- 52.9 mg
- Phosphorus
- 66.2 mg
- Zinc
- 0.79 mg
- Copper
- 0.18 mg
- Manganese
- 0.18 mg
- Selenium
- 1.76 mcg
Photo by Kenny Kennethh on Unsplash
Selecting, storing & prepping cantaloupe
- Selecting
- Choose a cantaloupe with a sweet smell at the stem end and a slightly soft feel when pressed there — a hard, odorless melon likely hasn't ripened.
- Storing
- Keeps about 2 weeks at room temperature or refrigerated whole; once cut, refrigerate and use within a few days.
- Prepping
- The netted rind can carry bacteria from the field or store, so scrubbing it under running water before cutting helps keep the knife from dragging contaminants into the flesh.
Storage guidance from the USDA FoodKeeper database (FSIS, Cornell University, and the Food Marketing Institute).
Nutrition highlights
Per 1 undetermined melon, small (about 4-1/4" dia) (441 g), cantaloupe is an excellent source of Vitamin C, Vitamin A, Potassium, Folate, Niacin, and Copper and a good source of Vitamin B6, Thiamin, Dietary Fiber, and Magnesium.
% of the FDA Daily Value per 1 undetermined melon, small (about 4-1/4" dia) (441 g) serving.
Key metrics
Nutrient density
Per 100 kcal, cantaloupe delivers about 11% of a Daily Value on average across 22 beneficial nutrients. The score is its percentile for that measure among the 177 foods in our database — higher means more nutrition per calorie. How this is calculated.
- More vitamin C than 93% of foods · 74% of fruits
- More vitamin A than 91% of foods · 96% of fruits
Density counts protein, fiber, and vitamins and minerals (not fat, sodium, or sugar), each capped so a single nutrient can’t dominate, with a calorie floor so very-low-calorie foods aren’t overstated. It measures nutrition per calorie within our database — a useful guide, not a complete verdict on how “healthy” a food is.
Similar foods & swaps
The closest fruits to cantaloupe by nutrition (per 100 g), and how each differs.
Questions
- How many calories are in cantaloupe?
- A 1 undetermined melon, small (about 4-1/4" dia) (441 g) serving of cantaloupe has about 150 calories. Per 100 g, it has 34 calories — a very low calorie density.
- How much protein is in cantaloupe?
- Cantaloupe provides about 4 g of protein per 1 undetermined melon, small (about 4-1/4" dia) (441 g) serving.
- What are the macros in cantaloupe?
- Per serving, cantaloupe has roughly 4 g protein, 36 g carbohydrate, and 1 g fat. By calories, that is 9% protein, 87% carbohydrate, and 4% fat.
- Is cantaloupe high in protein?
- Cantaloupe has a protein density of about 2.5 g per 100 kcal, and 9% of its calories come from protein. Foods above roughly 10 g per 100 kcal are generally considered protein-dense.
- What vitamins and minerals are in cantaloupe?
- Per 1 undetermined melon, small (about 4-1/4" dia) (441 g), cantaloupe is a notable source of Vitamin C, Vitamin A, Potassium, Folate, Niacin, and Copper. The label above lists the full micronutrient profile with % Daily Values.
- What is the nutritional value of cantaloupe?
- Per 1 undetermined melon, small (about 4-1/4" dia) (441 g), cantaloupe has 150 calories, 4 g protein, 36 g carbohydrate, and 1 g fat, plus notable amounts of Vitamin C, Vitamin A, Potassium, Folate, Niacin, and Copper. See the full nutrition facts label above for every vitamin and mineral.
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References & methodology
- Data source: U.S. Department of Agriculture, Agricultural Research Service — FoodData Central, FDC ID 169092 (public domain).
- Daily Values: FDA Nutrition Facts label, 2016 update (adults and children aged 4+).
- Source claims: a serving supplying 10–19% of the Daily Value is a “good source”; 20% or more is an “excellent source” (FDA, 21 CFR 101.54).
- Calorie split: Atwater general factors — 4 kcal/g for protein and carbohydrate, 9 kcal/g for fat.
- Last reviewed: June 2026. Values are typical figures and vary with variety, ripeness, and preparation.
NutriFactsHub. “Cantaloupe Nutrition Facts.” https://nutrifactshub.com/foods/cantaloupe