Which Has More Sugar, Cantaloupe or Watermelon? A Nutritional Showdown

December 18, 2025 •

3 min read

Per a typical one-cup serving, cantaloupe contains more sugar than watermelon. This might be surprising to some, as both fruits are often considered sweet summertime staples. This article will break down the nutritional differences and explore why comparing sugar content alone doesn't tell the whole story.

Quick Summary

This guide compares the sugar content of cantaloupe and watermelon per serving, detailing their full nutritional profiles and health benefits. Learn which melon offers higher vitamin content, contains unique antioxidants like lycopene, and how to best incorporate them into your diet.

Key Points

Serving Size Matters: Per one-cup serving, cantaloupe generally contains more sugar than watermelon.
Glycemic Load is Key: Both melons have a low glycemic load despite their sweetness, meaning they won't cause a major blood sugar spike when consumed in moderation.
Cantaloupe is Vitamin-Rich: A single cup of cantaloupe provides over 100% of the daily recommended Vitamin A and almost 100% of Vitamin C.
Watermelon is High in Lycopene: Watermelon is a key source of the antioxidant lycopene, which supports heart health.
Watermelon Contains Citrulline: The L-citrulline in watermelon can aid in exercise recovery and blood flow.
Both Offer Hydration: With their high water content, both melons are excellent for staying hydrated.

Understanding Sugar Content: Per Serving vs. Per Weight

When evaluating the sugar content of fruits like cantaloupe and watermelon, it's crucial to understand the difference between looking at it per weight (e.g., 100g) and per standard serving (e.g., one cup). While some sources may show conflicting information based on the metric used, a consistent picture emerges when comparing a standard one-cup portion size.

Watermelon is renowned for its high water content, making it an exceptionally hydrating fruit. This high water percentage means that its sugar is less concentrated. On the other hand, cantaloupe, with a slightly denser flesh, packs more sugar into the same volume. For a one-cup serving of melon balls, cantaloupe contains approximately 13.9 grams of sugar, while watermelon contains about 9.5 grams. Some sources report slightly lower figures, but the trend remains consistent: per cup, cantaloupe has a higher sugar count.

Glycemic Impact: It's Not Just About the Sugar

For individuals managing blood sugar levels, the glycemic index (GI) and glycemic load (GL) offer a more complete picture than sugar content alone. The GI measures how quickly a carbohydrate-containing food raises blood glucose, while the GL also factors in the portion size to predict the total blood sugar impact.

Watermelon has a higher glycemic index (GI) score, often cited around 72-80, placing it in the high GI category. Cantaloupe has a moderate GI, with scores typically in the 60-69 range. Despite watermelon's higher GI, its high water content means that a typical serving has very few digestible carbohydrates. This results in a low glycemic load (GL) for both fruits, usually under 10. Therefore, when eaten in moderation, neither melon is likely to cause a significant blood sugar spike.

A Broader Nutritional Comparison

Beyond their respective sugar counts, cantaloupe and watermelon offer distinct nutritional benefits.

Cantaloupe is a powerhouse of Vitamins A and C. Just one cup can provide over 100% of the daily recommended value for Vitamin A and nearly 100% for Vitamin C. The orange color is a clue to its high beta-carotene content, which the body converts to Vitamin A to support vision and skin health. Cantaloupe also contains significantly more folate than watermelon.

Watermelon is famous for its lycopene and L-citrulline content. Lycopene is a potent antioxidant linked to heart health and potentially a reduced risk of certain cancers, including prostate cancer. The amino acid L-citrulline supports blood flow and has been studied for its potential to improve exercise recovery and cardiovascular health.

Cantaloupe vs. Watermelon: Nutritional Snapshot (Per 1 Cup, Cubed/Balled)


Nutrient	Cantaloupe	Watermelon	Difference	Key Benefit	Sources
Calories	~60 kcal	~46 kcal	Cantaloupe higher	Watermelon is lower in calories	,
Sugar	~13.9 g	~9.5 g	Cantaloupe higher	Both are hydrating, low-calorie treats
Water	High	Higher (92%)	Watermelon higher	Excellent for hydration
Vitamin A	>100% DV	Source	Cantaloupe much higher	Supports vision and skin health
Vitamin C	>95% DV	Source	Cantaloupe much higher	Immune support and antioxidant
Lycopene	Little	High amount	Watermelon higher	Powerful antioxidant for heart health
L-Citrulline	Little	Source	Watermelon higher	Supports exercise recovery
Folate	High	Lower	Cantaloupe higher	Important for cell growth and metabolism

Which Melon Should You Choose?

Your choice between cantaloupe and watermelon depends on your personal health goals and taste preferences. Both are excellent, hydrating choices packed with vitamins and minerals. If you're specifically seeking a lower-calorie, lower-sugar option for a single serving, watermelon is the winner. If you're looking for a higher dose of Vitamins A and C, along with folate, cantaloupe is the better choice. For a powerful antioxidant boost of lycopene and benefits for exercise recovery, watermelon is your go-to.

Ultimately, moderation is key. A balanced diet incorporates a variety of fruits, and enjoying both cantaloupe and watermelon at different times is the best approach to gain the full spectrum of their unique health benefits.

Conclusion

While cantaloupe contains more sugar per one-cup serving than watermelon, both are healthy, low-calorie fruits with high water content. The higher water in watermelon makes its glycemic load very low, despite a moderate GI. Cantaloupe offers superior amounts of Vitamin A and C, while watermelon is a standout source of the antioxidant lycopene and amino acid L-citrulline. The best choice is often a mix of both, enjoyed in sensible portions as part of a nutritious diet.

Frequently Asked Questions

Both are excellent for weight loss due to their high water content and low-calorie count. Watermelon is slightly lower in calories per cup, but either can be a satisfying, hydrating snack as part of a balanced diet.

Yes, people with diabetes can consume both melons in moderation. Due to their low glycemic load, a standard serving is unlikely to cause a significant blood sugar spike. Pairing them with protein or fiber can further help manage blood sugar levels.

Watermelon's sweetness is due to a higher proportion of fructose, which tastes sweeter to the tongue than glucose or sucrose, which are also present in melons.

Both contain powerful antioxidants, but of different types. Watermelon is a superior source of lycopene, while cantaloupe is packed with beta-carotene, which is converted to Vitamin A.

Cantaloupe contains more potassium per cup than watermelon. Potassium is an important electrolyte for fluid balance and blood pressure regulation.

The Glycemic Index (GI) measures how quickly a food raises blood sugar, while the Glycemic Load (GL) accounts for both the GI and the amount of carbohydrates consumed. Both melons have a high GI but a low GL due to high water content.

No, while cantaloupe and watermelon are excellent sources of specific vitamins and antioxidants, they do not provide a complete nutritional profile. A balanced diet should include a variety of fruits, vegetables, and other food groups.