How many calories are in 1 full cantaloupe?

December 24, 2025 •

3 min read

According to the USDA, a medium-sized cantaloupe contains approximately 188 calories, while a large one can contain up to 277 calories. The exact caloric content of a whole cantaloupe depends heavily on its size, but this sweet, hydrating melon is consistently low in calories and packed with essential nutrients.

Quick Summary

The calorie count of a whole cantaloupe varies by size, with a medium melon containing around 188 calories and a large one about 277 calories. This low-calorie fruit is an excellent source of vitamins, minerals, and hydration, making it a nutritious addition to any diet.

Key Points

Medium Melon Calories: A typical medium cantaloupe contains around 188 calories, while a large one has approximately 277.
Low-Calorie Density: Cantaloupe provides only about 34 calories per 100 grams, making it a low-calorie fruit option for weight management.
High in Vitamins A & C: It is an excellent source of both Vitamin A (via beta-carotene) and Vitamin C, which act as powerful antioxidants.
Rich in Potassium: A significant source of potassium, cantaloupe supports heart health and helps regulate blood pressure.
Hydrating and Filling: Composed of roughly 90% water, cantaloupe is a hydrating and satisfying snack due to its high water and fiber content.
Supports Eye Health: The antioxidants lutein, zeaxanthin, and beta-carotene found in cantaloupe are beneficial for vision.

Calculating the Calories in a Whole Cantaloupe

When determining the calorie content of a whole cantaloupe, size is the most significant factor. Nutritional databases, like the USDA, provide different caloric values for small, medium, and large cantaloupes. Instead of relying on a single number, it is more accurate to consider the melon's weight or size. The calorie density of cantaloupe is quite low, with approximately 34 calories per 100 grams. This means that even a large melon provides a relatively low number of calories for its volume.

Nutritional breakdown of different cantaloupe sizes

Small Cantaloupe (approx. 4.25" dia): Roughly 150 calories. This size is ideal for a single person's snack or a few smaller servings.
Medium Cantaloupe (approx. 5" dia): Provides about 188 calories. This is a common size found in grocery stores and offers a substantial, low-calorie treat.
Large Cantaloupe (approx. 6.5" dia): Can contain up to 277 calories. This size is perfect for sharing among family or for preparing a large fruit salad.

Because cantaloupe is so high in water content (around 90%), it's a very filling food for its low caloric value. The high water and fiber combination helps promote feelings of fullness, which can be beneficial for weight management.

Cantaloupe vs. Other Popular Fruits: A Calorie Comparison

To put the cantaloupe's caloric content into perspective, let's compare it to a few other popular fruits. This table shows the calorie count per 1-cup serving of diced fruit, providing a standardized comparison.


Fruit	Calories per 1-Cup Serving	Key Benefit	Fiber per 1-Cup Serving
Cantaloupe	53-60	Rich in Vitamins A & C	1.4-1.6g
Watermelon	46	High in Lycopene	0.6g
Honeydew	60	Good source of Potassium	0.8g
Apple	~60 (diced)	Good source of fiber	2.8g

From the table, it is clear that cantaloupe is on the lower end of the caloric scale when compared by volume to other fruits. While watermelon is slightly lower in calories per cup, cantaloupe offers a more balanced nutritional profile, especially regarding vitamins A and C.

The Health Benefits Beyond the Calories

Beyond its low-calorie nature, a whole cantaloupe provides a wealth of nutritional benefits. Its vibrant orange color is a key indicator of its high beta-carotene content, which the body converts into Vitamin A. This powerful antioxidant supports eye health and immune function. The melon is also an excellent source of Vitamin C, another essential antioxidant that aids in tissue repair and boosts the immune system.

Furthermore, cantaloupe contains important minerals that contribute to overall health. It is a good source of potassium, a mineral crucial for maintaining healthy blood pressure and muscle function. Cantaloupe also offers other key nutrients, including folate, magnesium, and dietary fiber, which supports healthy digestion. This combination of low calories, high water content, and vital nutrients makes cantaloupe an excellent choice for a healthy, hydrating snack.

How to incorporate cantaloupe into your diet

As a simple snack: Simply slice and eat. It's a sweet, refreshing treat that requires minimal preparation.
In salads: Add diced cantaloupe to a fruit salad or a savory salad with ingredients like feta cheese, mint, and a light vinaigrette.
For breakfast: Cut a cantaloupe in half and fill the center with cottage cheese, Greek yogurt, or nuts for a nutritious breakfast.
In smoothies: Blend frozen cantaloupe chunks with other fruits and a liquid base like almond milk for a creamy, low-calorie smoothie.
As a dessert: Blend and freeze cantaloupe to create a simple, healthy sorbet.

Conclusion: A Low-Calorie, Nutrient-Dense Fruit

In conclusion, the number of calories in 1 full cantaloupe depends on its size, but it generally ranges from approximately 150 calories for a small one to 277 calories for a large one. Its minimal caloric impact is complemented by its rich nutritional profile, including high levels of vitamins A and C, potassium, and beneficial antioxidants. Because it is so high in water and fiber, it helps promote satiety, which can be advantageous for weight management. Cantaloupe is a delicious and versatile fruit that can be easily incorporated into a healthy diet, providing a hydrating and nutrient-dense boost with every serving. Its natural sweetness makes it a healthy alternative to more calorie-dense snacks and desserts.

For more detailed information on cantaloupe nutrition, consider exploring the USDA FoodData Central database. It offers comprehensive nutritional breakdowns for thousands of food items, including cantaloupe, and is a trusted source for health and nutrition professionals.

Frequently Asked Questions

A small cantaloupe (around 4.25" in diameter) contains approximately 150 calories, based on data from nutritional sources.

Yes, cantaloupe is considered good for weight loss. Its high water and fiber content promote satiety, helping you feel full for longer on fewer calories.

One cup of diced cantaloupe contains between 53 and 60 calories, depending on the specific source and ripeness.

Per cup, cantaloupe has slightly more calories than watermelon. A one-cup serving of watermelon has about 46 calories, while the same amount of cantaloupe has around 53-60 calories.

While cantaloupe does contain natural sugars, its high water and fiber content means it has a low glycemic load. For a whole large cantaloupe, the total sugar content can be around 64 grams, but a single serving is generally moderate.

Cantaloupe is an excellent source of vitamins A and C, and also provides a good amount of potassium, folate, and other essential nutrients.

Eating an entire cantaloupe is fine, as it's a hydrating, low-calorie fruit. However, like any food, it's best to consume it as part of a balanced diet and consider portion size relative to your overall calorie goals.