Nutrition Showdown: Which Has Less Sugar, Honeydew or Cantaloupe?

October 15, 2025 •

4 min read

When comparing two sweet summer fruits, many people wonder which has less sugar, honeydew or cantaloupe. While the sugar content is very similar, with only a small difference per 100g serving, cantaloupe generally contains slightly less natural sugar. This article breaks down the nutritional facts to help you decide.

Quick Summary

A comparison of honeydew and cantaloupe reveals that cantaloupe typically has a slightly lower sugar and carbohydrate count per serving, though the difference is minimal. The choice between them often depends on personal nutritional goals, as cantaloupe is richer in Vitamins A and C, while both are hydrating and low in overall calories due to high water content.

Key Points

Slightly Less Sugar: Cantaloupe typically contains marginally less sugar per 100g serving compared to honeydew, but the difference is minimal.
Vitamin A Champion: Cantaloupe is significantly higher in Vitamin A and beta-carotene, which are crucial for vision and immune health.
Potassium Power: Honeydew often provides a higher amount of potassium, which is beneficial for heart health and blood pressure regulation.
Low Glycemic Load: Both melons have a low glycemic load despite their moderate glycemic index, meaning they don't cause major blood sugar spikes in normal serving sizes.
Excellent Hydration: With a water content of around 90%, both honeydew and cantaloupe are great for staying hydrated.
Food Safety Reminder: Cantaloupe’s netted rind can harbor bacteria more than honeydew’s smooth rind, so thorough washing is essential before cutting.
Nutrient-Rich Snacks: Both melons are low in calories and packed with vitamins and minerals, making them excellent choices for healthy snacking.

A Sweet Sibling Rivalry: Unpacking the Sugar Content

When it comes to the question of which has less sugar, honeydew or cantaloupe, the data shows the difference is minimal and often comes down to the specific fruit's ripeness and size. On a per-100g basis, the sugar levels are incredibly close. According to nutritional data, 100g of cantaloupe contains approximately 7.9 to 8.0 grams of sugar, while 100g of honeydew contains around 8.1 to 8.12 grams of sugar. For most people, this small fractional difference is negligible and shouldn't be the deciding factor when choosing between these two delicious melons. Both are excellent, hydrating additions to any balanced diet.

However, focusing solely on sugar content overlooks other significant nutritional variances. For instance, while both melons are high in water (approximately 90%) and rich in Vitamin C, cantaloupe far surpasses honeydew in its Vitamin A content. Cantaloupe’s vibrant orange flesh is a rich source of beta-carotene, which the body converts into Vitamin A. This makes cantaloupe a powerhouse for eye health, skin health, and immune support. Honeydew, with its pale green flesh, offers less Vitamin A but often provides a higher dose of potassium.

Beyond the Sweetness: Comprehensive Nutritional Comparison

Both honeydew and cantaloupe are fantastic sources of hydration and essential nutrients. However, a deeper dive into their macronutrients and vitamin profiles reveals distinct advantages for each. Understanding these differences can help you make a choice that best aligns with your specific health needs and dietary goals. Both melons are naturally low in fat and cholesterol-free, making them heart-healthy options.

Nutritional breakdown per 100g serving:

Calories: Cantaloupe is slightly lower, with about 34 kcal compared to honeydew's 36 kcal.
Carbohydrates: Cantaloupe contains about 8.2g, and honeydew contains about 9.1g.
Fiber: Cantaloupe provides slightly more fiber at 0.9g, compared to honeydew's 0.8g.
Vitamin C: Cantaloupe is a clear winner here, offering significantly more Vitamin C than honeydew.
Vitamin A: Cantaloupe provides substantially more Vitamin A, primarily from beta-carotene.
Potassium: Honeydew generally has a higher potassium content than cantaloupe.

Cantaloupe vs. Honeydew: A Side-by-Side Table


Nutrient (per 100g)	Cantaloupe	Honeydew	Key Differences
Sugar	~7.9-8.0 g	~8.1-8.12 g	Cantaloupe has slightly less sugar, but the difference is minimal.
Calories	34 kcal	36 kcal	Both are very low-calorie, with cantaloupe marginally lower.
Vitamin A	Very high	Very low	Cantaloupe is a superior source of Vitamin A and beta-carotene.
Vitamin C	High	High	Cantaloupe contains more Vitamin C than honeydew.
Potassium	Good source	Good source	Honeydew is often a slightly better source of potassium.
Fiber	0.9 g	0.8 g	The fiber content is very similar.

The Glycemic Impact: What Diabetics Need to Know

For individuals monitoring blood sugar, such as those with diabetes, the glycemic index (GI) and glycemic load (GL) are more important metrics than total sugar alone. The GI measures how quickly a food raises blood sugar, while the GL accounts for the portion size. Both melons are excellent choices because of their high water content, which means a single serving won't cause a significant blood sugar spike.

Glycemic Index (GI): Cantaloupe has a moderate GI score, typically around 65, while honeydew has a slightly lower GI score of around 62.
Glycemic Load (GL): Despite their moderate GI scores, both have a low GL score, often around 4 per serving. This is due to their high water content diluting the carbohydrate impact.

This means that when eaten in moderation, neither melon is likely to cause a large spike in blood sugar. It's recommended to pair melon with a protein or fat source, like Greek yogurt or nuts, to further stabilize blood sugar levels.

Incorporating Melons into Your Diet

Both honeydew and cantaloupe are incredibly versatile and easy to add to meals. Here are some simple ideas:

Breakfast Bowls: Add chunks of melon to your morning yogurt or cottage cheese for a naturally sweet and refreshing start to the day.
Hydrating Snacks: Simply cube and chill melon for a simple, hydrating snack. Frozen melon cubes are also a great alternative to high-sugar popsicles.
Savory Pairings: The sweetness of melon pairs beautifully with savory flavors. Try wrapping slices of melon with prosciutto for an appetizer or adding it to a salad with feta cheese and mint.
Refreshing Smoothies: Blend melon with other low-sugar fruits like berries, ice, and a splash of milk or yogurt for a delicious, nutrient-rich smoothie.

A Note on Food Safety

It's important to remember that cantaloupe's netted rind can harbor bacteria more easily than honeydew's smooth rind. Always wash both melons thoroughly under running water and scrub with a vegetable brush before cutting. For added safety, consider using a separate, clean cutting board for produce.

Conclusion

When asking which has less sugar, honeydew or cantaloupe, the honest answer is that the difference is so small it's not a primary nutritional concern for most people. Cantaloupe edges out honeydew on sugar content per 100g, but it's the more significant difference in micronutrients that should inform your choice. Cantaloupe is a superior source of Vitamins A and C, while honeydew may offer slightly more potassium. Both are excellent choices for staying hydrated, providing essential vitamins, and satisfying a sweet craving healthily. Ultimately, the best melon is the one you enjoy most, so feel free to savor either one in moderation as part of a balanced diet.

For more detailed nutritional information and resources, you can consult sources like the USDA FoodData Central.

Frequently Asked Questions

Both cantaloupe and honeydew are good options for diabetics when consumed in moderation. They both have a high water content and a low glycemic load, meaning they don't cause significant blood sugar spikes. Pairing them with a protein or fat source can further help manage blood sugar levels.

Cantaloupe has a higher concentration of vitamins, particularly Vitamins A and C, compared to honeydew. Its vibrant orange color is due to high levels of beta-carotene, which converts to Vitamin A in the body.

Both honeydew and cantaloupe are excellent sources of hydration. Both melons are composed of approximately 90% water and contain electrolytes like potassium, which help replenish fluids in the body.

The sugar in melons is natural fruit sugar (fructose, sucrose, glucose), which is digested differently than added sugars. When consumed in moderation as part of whole fruit, it comes with fiber, vitamins, and minerals. Whole fruit is a healthier option than fruit juice, which removes the beneficial fiber.

The most significant nutritional difference is the vitamin content. Cantaloupe contains substantially more Vitamin A and Vitamin C, while honeydew typically provides slightly more potassium per serving.

For cantaloupe, look for a uniform tan, netted rind with a sweet, musky aroma. A ripe honeydew will be creamy yellow, not green, with a sweet smell and feel heavy for its size.

While both are safe when properly handled, cantaloupe's netted rind can trap bacteria more easily. Always wash both melons thoroughly with a brush before cutting to prevent transferring germs from the rind to the flesh.

Yes, absolutely. Both melons offer distinct nutritional benefits and can be enjoyed as part of a varied, balanced diet. The best approach is to enjoy a mix of both to gain the benefits each has to offer.