Know what’s on your plate
Melons cantaloupe
Calories & nutrition facts
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Nutrition facts
Per 100 g% DV- Calories 34 kcal —
- Protein 0.8 g 2%
- Carbohydrate 7.3 g 3%
- Fat 0.2 g 0%
- Saturated fat 0.1 g 0%
- Fibre 0.9 g 3%
- Sugars 7.9 g —
- Sodium 16 mg 1%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 169 µg 19%
- Vitamin C 36.7 mg 41%
- Vitamin D 0 µg 0%
- Vitamin E 0.05 mg 0%
- Vitamin K 2.5 µg 2%
- Thiamin (B1) 0.04 mg 3%
- Riboflavin (B2) 0.02 mg 1%
- Niacin (B3) 0.73 mg 5%
- Pantothenic acid (B5) 0.11 mg 2%
- Vitamin B6 0.07 mg 4%
- Folate (B9) 21 µg 5%
- Vitamin B12 0 µg 0%
- Choline 7.6 mg 1%
Minerals
- Calcium 9 mg 1%
- Iron 0.21 mg 1%
- Magnesium 12 mg 3%
- Phosphorus 15 mg 1%
- Potassium 267 mg 6%
- Zinc 0.18 mg 2%
- Copper 0.04 mg 5%
- Manganese 0.04 mg 2%
- Selenium 0.4 µg 1%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 34 | 0.8 g | 7.3 g | 0.2 g |
| 1 × cup, balls | 177 g | 60 | 1.5 g | 13 g | 0.3 g |
| 1 × cup, cubes | 160 g | 54 | 1.3 g | 12 g | 0.3 g |
| 1 × cup, diced | 156 g | 53 | 1.3 g | 11 g | 0.3 g |
| 1 × melon, large (about 6-1/2" dia) | 814 g | 277 | 6.8 g | 59 g | 1.5 g |
| 1 × wedge, large (1/8 of large melon) | 102 g | 35 | 0.9 g | 7.4 g | 0.2 g |
| 1 × melon, medium (about 5" dia) | 552 g | 188 | 4.6 g | 40 g | 1 g |
| 1 × wedge, medium (1/8 of medium melon) | 69 g | 23 | 0.6 g | 5 g | 0.1 g |
| 1 × melon, small (about 4-1/4" dia) | 441 g | 150 | 3.7 g | 32 g | 0.8 g |
| 1 × wedge, small (1/8 of small melon) | 55 g | 19 | 0.5 g | 4 g | 0.1 g |
| 1 × cantaloupe balls | 138 g | 47 | 1.2 g | 10 g | 0.3 g |
| 2 × cup, balls | 354 g | 120 | 3 g | 26 g | 0.7 g |
Similar foods
Questions about Melons cantaloupe
How can you tell when a cantaloupe is ripe?
Look for a beige, netted rind rather than green patches, and press the blossom end gently: it should yield slightly and smell sweet. A ripe melon feels heavy for its size; avoid one with soft, wet spots or a sour smell.
How do you cut a cantaloupe safely?
Scrub the rind under running water and dry it before cutting, so the knife does not carry dirt from the outside into the flesh. Halve it, scoop out the seeds, then slice or cut the flesh into cubes.
Should you chill cantaloupe before eating it?
A ripe, whole cantaloupe can stay at room temperature until it is ready to eat; chilling it for a few hours makes the flesh especially refreshing. Once cut, cover it and refrigerate promptly.
How long does cut cantaloupe keep in the fridge?
Keep cut cantaloupe in a covered container in the fridge and eat it within three to four days. Discard pieces that have been left at room temperature for more than two hours.
What goes well with cantaloupe?
Pair its sweet flesh with salty cured ham, feta or mozzarella, or add cubes to a fruit salad with mint and lime. It also works in a chilled soup blended with cucumber and yoghurt.
Can you freeze cantaloupe?
Yes. Remove the rind and seeds, cut the flesh into cubes, freeze them in a single layer on a tray, then transfer to a sealed container. Thawed melon becomes soft, so frozen cubes are best used in smoothies or eaten straight from the freezer.
Is cantaloupe a good source of vitamin C?
Yes. A 160 g portion of cantaloupe provides 58.7 mg of vitamin C and 54 kcal.
Can dogs eat cantaloupe?
Dogs can have a small piece of ripe cantaloupe as an occasional treat, but remove the rind and seeds first: the rind is hard to digest and can cause choking or a blockage. Cut the flesh into bite-sized pieces.
Source: USDA FoodData Central 169092 · per 100 g · carbohydrate per EU label, fibre excluded
