Wondering how many calories are in your cantaloupe? This calculator gives you the exact calorie count per 100 grams, plus a full breakdown of carbohydrates, sugars, fiber, protein, and fat. Whether you're tracking macros, planning a fruit salad, or just curious about portion sizes, this tool makes it easy to convert any weight into precise nutrition numbers.
Simply enter the weight of your cantaloupe (in grams, ounces, or cups of diced fruit), and the calculator will instantly show you the calories and macronutrients. You can also work backwards: tell us how many calories you want, and we'll tell you how much cantaloupe to eat. Perfect for meal prep, diet planning, and healthy eating.
🍈 Cantaloupe Nutrition Calculator
📊 Results
How to Use This Calculator
Enter the weight of your cantaloupe in grams, ounces, or cups of diced fruit, then click Calculate. The tool instantly shows the total calories and a full macronutrient breakdown. Alternatively, type a calorie target (e.g., 100 kcal) and the calculator will tell you how many grams of cantaloupe that corresponds to — handy for portion control.
Use the preset buttons for quick common portions: 100 g, 1 cup, or 1 oz. The reset button clears all fields and results. If you enter both a weight and a calorie target, the weight takes priority; the calorie field is meant as an alternative input method.
Nutrition Facts (per 100 g)
These values are based on USDA FoodData Central for raw cantaloupe (muskmelon). They are averages and can vary slightly by variety and ripeness. The table below summarizes the key nutrients used in the calculator.
| Nutrient | Amount per 100 g |
|---|---|
| Calories | 34 kcal |
| Carbohydrates | 8.6 g |
| Sugars | 7.9 g |
| Dietary Fiber | 0.9 g |
| Protein | 0.8 g |
| Total Fat | 0.2 g |
| Water | ~90% |
Note that the carbohydrate value includes sugars and fiber. The sugar content is mostly fructose and glucose, which are naturally occurring.
How the Calculation Works
The calculator uses a simple linear conversion based on the USDA value of 34 kcal per 100 g. For any weight in grams, the calorie count is:
Calories = (weight in grams / 100) × 34
For ounces, we first convert to grams (1 oz = 28.3495 g). For cups, we use the standard measure of 1 cup of diced cantaloupe ≈ 156 g. The same proportional method applies to each macronutrient: for example, carbohydrates = (weight / 100) × 8.6 g.
This linear scaling assumes the nutrient density is uniform throughout the flesh, which is a reasonable approximation for practical purposes. The USDA data itself is an average of many samples, so individual fruits may differ slightly.
Worked Examples
Example 1: You eat 200 g of cantaloupe. Calories = (200 / 100) × 34 = 68 kcal. Carbs = 17.2 g, sugar = 15.8 g, fiber = 1.8 g, protein = 1.6 g, fat = 0.4 g.
Example 2: You want a 50 kcal snack. Weight needed = 50 / 0.34 ≈ 147 g, which is just under 1 cup (156 g). That's about 0.94 cups.
Example 3: You have a 5 oz portion. First convert: 5 × 28.3495 = 141.75 g. Then calories = 141.75 × 0.34 ≈ 48.2 kcal.
Tips for Accurate Tracking
- Weigh the fruit without the rind and seeds — only the edible flesh counts.
- Use a kitchen scale for the most precise results; volume measurements (cups) are less accurate because chunk size affects density.
- Riper cantaloupe tends to have slightly higher sugar content, so calories can be a bit higher than average.
- If you're tracking net carbs, subtract the fiber from total carbs: net carbs = 8.6 − 0.9 = 7.7 g per 100 g.
Frequently Asked Questions
Is cantaloupe good for weight loss?
Yes, cantaloupe is low in calories (34 kcal per 100 g) and high in water and fiber, which can help you feel full. It's a great choice for a satisfying, nutrient-dense snack.
How many calories in a whole cantaloupe?
A medium cantaloupe (about 550 g of edible flesh) contains roughly 187 kcal. The exact number depends on size and variety.
Does the ripeness affect calories?
Riper fruit has slightly more sugar, so calories can be marginally higher. The difference is small and usually not significant for tracking.
Additional Resources
For more detailed nutrition data, refer to the USDA FoodData Central database, which provides comprehensive nutrient profiles for thousands of foods. You can also check the FDA nutrition labeling guidance for how calorie counts are standardized.