How Much Cantaloupe Is Considered Low in FODMAP?

January 5, 2026 •

3 min read

According to extensive research from Monash University, a serving size of up to 120 grams, or ¾ cup, of cantaloupe is considered low in FODMAPs and is typically well-tolerated by individuals with IBS. However, exceeding this amount can increase the fruit's fructan content, potentially causing digestive issues.

Quick Summary

A 120g (¾ cup) serving of cantaloupe is low in FODMAPs, but larger portions become moderate to high in fructans. Adhering to the recommended serving size helps manage IBS symptoms effectively.

Key Points

120g is the Low FODMAP Portion: A serving of 120 grams, or ¾ cup, of cantaloupe is considered low in FODMAPs according to Monash University.
Higher Servings Increase Fructans: Cantaloupe’s FODMAP content becomes moderate at 150g or more due to a higher concentration of fructans.
Measure Accurately: To avoid triggering symptoms, use a kitchen scale or measuring cup to precisely portion your cantaloupe.
Limit Total Fruit Intake: Spread out your fruit intake throughout the day, aiming for a maximum of two low FODMAP fruit servings daily and spaced 3-4 hours apart.
Compare with Other Melons: Cantaloupe has a more generous low FODMAP serving than honeydew (90g) and watermelon (15g), both of which have higher FODMAP thresholds.
Individual Tolerance Varies: Personal sensitivity to FODMAPs can differ, so it is important to test your own tolerance within the recommended serving size.

Understanding the Low FODMAP Cantaloupe Serving

For those following a low FODMAP diet, understanding portion control is crucial, and cantaloupe is a perfect example of this principle. The gold-standard data from Monash University, a leading authority on the low FODMAP diet, indicates that a serving of 120 grams, or approximately ¾ cup, is classified as low in FODMAPs. This means that within this serving, the concentration of the particular FODMAP that cantaloupe contains is low enough for most people with Irritable Bowel Syndrome (IBS) to consume without experiencing symptoms.

It's important to use a kitchen scale or a standard measuring cup to ensure accuracy, as relying on visual estimation can easily lead to overconsumption. Dicing the melon into cubes before measuring is the most precise way to get an accurate 120-gram portion.

The FODMAP in Cantaloupe: Fructans

Cantaloupe contains a specific type of FODMAP known as fructans, which are a group of oligosaccharides. While a 120g serving is low in these carbohydrates, the fructan concentration increases significantly as the portion size grows. When the serving size increases to 150 grams (about 1 cup), Monash University testing shows the FODMAP content becomes moderate. For some highly sensitive individuals, this moderate amount could be enough to cause symptoms such as bloating, gas, and abdominal pain. This is why strict adherence to the recommended low FODMAP portion is so important during the elimination phase of the diet.

Cantaloupe Compared to Other Melons

It's helpful to compare cantaloupe with other popular melons to understand their respective FODMAP thresholds. Portion sizes vary dramatically, emphasizing the need for reliable data from sources like Monash University.


Melon Type	Low FODMAP Serving Size	Primary FODMAP(s)
Cantaloupe	120g (¾ cup)	Fructans
Honeydew Melon	90g (½ cup)	Fructans
Watermelon	15g (1 ½ tbsp)	Fructans, Fructose, Mannitol

As the table shows, watermelon is particularly high in FODMAPs and must be limited to a very small amount, if eaten at all. Honeydew melon also has a smaller safe portion size than cantaloupe. This comparison highlights how different fruits, even within the same family, can have vastly different effects on digestive health.

Tips for Enjoying Cantaloupe on a Low FODMAP Diet

Start Small: If you are new to the low FODMAP diet or haven't tried cantaloupe before, begin with a slightly smaller portion than the recommended amount to assess your individual tolerance.
Space Out Your Servings: Even low FODMAP fruits should be spaced out throughout the day. A general guideline is to have no more than one low FODMAP fruit serving every 3-4 hours to avoid stacking FODMAPs.
Blend It Up: A low FODMAP serving of cantaloupe is excellent for smoothies. Combine it with other low FODMAP ingredients like lactose-free yogurt or unsweetened almond milk for a delicious and safe treat.
Keep a Food Diary: Tracking your food intake and symptoms can help you identify your personal tolerance level for cantaloupe and other foods. Everyone's digestive system is unique.
Pair with Protein or Fat: Eating cantaloupe with a source of protein (like prosciutto) or a healthy fat can slow digestion, which may reduce the chances of symptoms for some individuals.

Individual Tolerance and the Reintroduction Phase

It is vital to remember that the low FODMAP diet is not a lifelong eating plan. After the initial elimination phase, you should systematically reintroduce different FODMAP groups to determine your personal triggers. Cantaloupe, with its clear moderate-FODMAP threshold, is an excellent candidate for this reintroduction process. During this phase, you would test larger quantities of cantaloupe to see how your body reacts to increasing amounts of fructans.

Working with a registered dietitian is the best way to navigate this process safely and effectively. They can help you interpret your symptoms and build a personalized long-term eating plan.

Conclusion: Savor Cantaloupe with Confidence

Cantaloupe is a delicious and healthy fruit that can be enjoyed by most people on a low FODMAP diet, provided they adhere to the recommended 120-gram serving size. By being mindful of portion control and understanding that larger quantities contain higher levels of fructans, you can confidently incorporate this sweet treat into your diet. Using accurate measuring techniques, spacing out your fruit intake, and paying attention to your body’s signals are all key strategies for success. For more information on navigating the low FODMAP diet, refer to the authoritative guidelines provided by Monash University FODMAP Diet.

Remember that managing digestive health is a journey, and cantaloupe can be a refreshing and nutritious part of that journey with the right knowledge and approach.

Frequently Asked Questions

No, cantaloupe is not considered high in FODMAPs when consumed in the recommended portion size of 120 grams. However, larger servings will contain a moderate to high amount of fructans.

Cantaloupe contains fructans, which are a type of oligosaccharide. These are responsible for the increased FODMAP content in larger portions of the fruit.

Cantaloupe contains both glucose and fructose. While generally safe on a low FODMAP diet in small amounts, people with fructose intolerance may need to be cautious with cantaloupe due to its fructose content. Consulting a dietitian is recommended.

For the most accurate measurement, it is best to use a kitchen scale to weigh out 120 grams of diced cantaloupe. Alternatively, use a standard measuring cup for a ¾ cup portion.

While ripeness can affect the FODMAP content of some fruits, the Monash University recommendations for cantaloupe apply to ripe fruit. However, individual reactions can vary, so paying attention to your body is always key.

Consuming more than the recommended 120-gram portion of cantaloupe may cause an intake of moderate to high levels of fructans, which could trigger common IBS symptoms like bloating, gas, and abdominal pain in sensitive individuals.

To avoid 'FODMAP stacking,' it is generally advised to space out your fruit intake. You can typically have one low FODMAP fruit serving at a time, with 3-4 hours between servings. You should not exceed more than two low FODMAP fruit servings per day.