Cantaloupe Melon
A hydrating melon with an unusually high vitamin A content for a fruit.
Nutrition per 100 g
Standardised to 100 g of cantaloupe melon for fair comparison. Typical serving: 1 cup cubes (160 g) — 54 kcal per 160 g serving.
| Nutrient | Per 100 g | Per serving (160 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 34 kcal | 54 kcal | 100 kcal |
| Protein | 0.8 g | 1.3 g | 2.4 g |
| Carbohydrate | 8.1 g | 12.9 g | 23.9 g |
| Fat | 0.2 g | 0.3 g | 0.6 g |
| Fibre | 0.9 g | 1.4 g | 2.6 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of cantaloupe melon, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (160 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 169 µg | 270 µg | 19% |
| Vitamin C | 36.7 mg | 58.7 mg | 41% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.05 mg | 0.08 mg | <1% |
| Vitamin K | 2.5 µg | 4 µg | 2% |
| Thiamin | 0.041 mg | 0.066 mg | 3% |
| Riboflavin | 0.019 mg | 0.03 mg | 1% |
| Niacin | 0.73 mg | 1.2 mg | 5% |
| Vitamin B6 | 0.072 mg | 0.12 mg | 4% |
| Folate | 21 µg | 33.6 µg | 5% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.11 mg | 0.18 mg | 2% |
| Choline | 7.6 mg | 12.2 mg | 1% |
| Minerals | |||
| Calcium | 9 mg | 14.4 mg | <1% |
| Iron | 0.21 mg | 0.34 mg | 1% |
| Magnesium | 12 mg | 19.2 mg | 3% |
| Phosphorus | 15 mg | 24 mg | 1% |
| Potassium | 267 mg | 427 mg | 6% |
| Sodium | 16 mg | 25.6 mg | <1% |
| Zinc | 0.18 mg | 0.29 mg | 2% |
| Selenium | 0.4 µg | 0.64 µg | <1% |
| Copper | 0.041 mg | 0.066 mg | 5% |
| Manganese | 0.041 mg | 0.066 mg | 2% |
Source: USDA FoodData Central — Melons, cantaloupe, raw
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat cantaloupe melon?
- Covers a large share of daily vitamin A from beta-carotene.
- High water content supports hydration in hot weather.
- Generous portions for very few calories.
How to include it
- Wrap in prosciutto for a classic salty-sweet starter.
- Blend with mint and lime into a chilled soup.
- Cube into a breakfast bowl with cottage cheese.
Things to consider
- Cut melon is a known listeria risk — refrigerate promptly.
- Low fibre compared with berries or pears.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related foods
Watermelon
Over 90% water, with lycopene and a very low calorie cost per generous portion.
- kcal
- 30
- protein
- 0.6 g
- fibre
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per 100 g · Typical serving: 1 cup diced (152 g)
Cottage Cheese
A fresh cheese that is unusually high in protein for its calorie content.
- kcal
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- protein
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- fibre
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Papaya
Very high in vitamin C and beta-cryptoxanthin, with papain to help digest protein.
- kcal
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- protein
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- fibre
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per 100 g · Typical serving: 1 cup cubes (145 g)
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