🧪 Nutrition Facts
- Calories 49.6
- Total Fat 0.0 g
- Saturated Fat 0.0 g
- Cholesterol 0.0 mg
- Sodium 25.5 mg
- Potassium 0.0 mg
- Total Carbohydrate 12.0 g
- Dietary Fiber 0.9 g
- Sugars 11.0 g
- Protein 1.0 g
- Vitamin A 4999.5 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 48.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 20.1 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 0.4 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 0.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 mg
- Riboflavin 0.0 mg
- Thiamin 0.0 mg
- Zinc 0.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
Cantaloupe is a very low-calorie food at 49.6 calories per serving (1 Serving (134.0g)), making it a smart choice for calorie-conscious diets. Carbohydrates are the primary energy source at 12.0g per serving (92.3% of calories), of which 11.0g are sugars.
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Cantaloupe — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Cantaloupe contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 49.6 kcal | 2.5% |
| Sodium | 25.5 mg | 1% |
| Total Carbohydrate | 12.0 g | 4% |
| Dietary Fiber | 0.9 g | 3% |
| Total Sugars | 11.0 g | 22% |
| Protein | 1.0 g | 2% |
| Vitamin A | 4999.5 IU | 100% ⭐ |
| Vitamin C | 48.0 mg | 53% ✅ |
| Calcium | 20.1 mg | 2% |
| Iron | 0.4 mg | 2% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Cantaloupe accounts for 2.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 92.3% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 49.6 calories in Cantaloupe? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 3.7 min |
| Walking: 17 minutes per mile | 8.6 min |
| Cycling (Low Intensity) | 5.4 min |
| HIIT | 4.6 min |
| Roller Blading | 5.2 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Cantaloupe
Is Cantaloupe good for weight loss?
Cantaloupe is a solid choice for weight loss since it's low in calories and fat while being filling due to its high water content. The 12g of carbs per serving are mostly from natural sugars, so portion control matters, but the modest fiber content helps with satiety.
Is Cantaloupe a good snack for kids?
Kids generally enjoy cantaloupe for its natural sweetness and mild flavor. The soft texture makes it easy to eat, though supervise younger children with melon chunks to prevent choking.
What vitamins or minerals stand out in Cantaloupe?
Vitamin C stands out at 48mg per serving, providing nearly half the daily recommended amount and supporting immune health. This orange melon delivers meaningful antioxidant protection from just one serving.
What diets does Cantaloupe suit?
This fruit works well for most eating patterns, including keto-adjacent approaches if portions are watched, paleo, vegan, vegetarian, and Mediterranean diets. Its simplicity and nutrient profile make it flexible across dietary preferences.
What does Cantaloupe pair well with for a balanced meal?
Cantaloupe pairs nicely with prosciutto or other cured meats for a sweet-salty contrast, or with cottage cheese and berries for added protein and a balanced snack. It also works in grain bowls with nuts and leafy greens for a refreshing summer meal.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
