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Cantaloupe nutrition: calories, carbs, GI, protein, fiber, fats

Melons, cantaloupe, raw

Important nutritional characteristics for Cantaloupe

Cantaloupe
Glycemic index ⓘ Source:
Check out our Glycemic index chart page for the full list.
65 (medium)
Calories  ⓘ Calories for selected serving 46
Net Carbs  ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 10 grams
Acidity (Based on PRAL)  ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. -5.1 (alkaline)
TOP 12% Vitamin A ⓘHigher in Vitamin A content than 88% of foods
TOP 14% Vitamin C ⓘHigher in Vitamin C content than 86% of foods
TOP 26% Vitamin A RAE ⓘHigher in Vitamin A RAE content than 74% of foods
TOP 38% Beta Carotene ⓘHigher in Beta Carotene content than 62% of foods
TOP 40% Folate, food ⓘHigher in Folate, food content than 60% of foods

Cantaloupe calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 34
Calories in 1 cup, balls 60 177 g
Calories in 10 cantaloupe balls 47 138 g
Calories in 1 NLEA serving 46 134 g
Calories in 1 cup, cubes 54 160 g
Calories in 1 cup, diced 53 156 g

Cantaloupe Glycemic index (GI)

65

Mineral coverage chart

Calcium Calcium Iron Iron Magnesium Magnesium Phosphorus Phosphorus Potassium Potassium Sodium Sodium Zinc Zinc Copper Copper Manganese Manganese Selenium Selenium 3.6% 11% 11% 8.6% 32% 2.8% 6.6% 18% 7.2% 2.9%
Calcium: 36mg of 1,000mg 3.6%
Iron: 0.84mg of 8mg 11%
Magnesium: 48mg of 420mg 11%
Phosphorus: 60mg of 700mg 8.6%
Potassium: 1073mg of 3,400mg 32%
Sodium: 64mg of 2,300mg 2.8%
Zinc: 0.72mg of 11mg 6.6%
Copper: 0.16mg of 1mg 18%
Manganese: 0.16mg of 2mg 7.2%
Selenium: 1.6µg of 55µg 2.9%

Mineral chart - relative view

358 mg
TOP 44%
0.05 mg
TOP 68%
12 mg
TOP 79%
16 mg
TOP 79%
21 mg
TOP 82%
0.05 mg
TOP 84%
0.24 mg
TOP 86%
0.28 mg
TOP 88%
20 mg
TOP 90%
0.54 µg
TOP 91%

Vitamin coverage chart

Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin C Vit. C Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Folate Folate Vitamin B12 Vit. B12 Choline Choline Vitamin K Vit. K 272% 1.3% 0% 164% 14% 5.9% 18% 8.4% 22% 21% 0% 5.6% 8.4%
Vitamin A: 13596IU of 5,000IU 272%
Vitamin E : 0.2mg of 15mg 1.3%
Vitamin D: 0µg of 10µg 0%
Vitamin C: 148mg of 90mg 164%
Vitamin B1: 0.16mg of 1mg 14%
Vitamin B2: 0.08mg of 1mg 5.9%
Vitamin B3: 3mg of 16mg 18%
Vitamin B5: 0.42mg of 5mg 8.4%
Vitamin B6: 0.29mg of 1mg 22%
Folate: 84µg of 400µg 21%
Vitamin B12: 0µg of 2µg 0%
Choline: 31mg of 550mg 5.6%
Vitamin K: 10µg of 120µg 8.4%

Vitamin chart - relative view

4532 IU
TOP 12%
49 mg
TOP 14%
28 µg
TOP 47%
3.4 µg
TOP 62%
0.1 mg
TOP 72%
0.98 mg
TOP 73%
0.05 mg
TOP 76%
10 mg
TOP 89%
0.14 mg
TOP 89%
0.07 mg
TOP 91%
0.03 mg
TOP 92%
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%

Macronutrients chart

9% 88%
Protein:
Daily Value: 2%
1.1 g of 50 g
1.1 g (2% of DV )
Fats:
Daily Value: 0%
0.3 g of 65 g
0.3 g (0% of DV )
Carbs:
Daily Value: 4%
10.9 g of 300 g
10.9 g (4% of DV )
Water:
Daily Value: 6%
120.8 g of 2,000 g
120.8 g (6% of DV )
Other:
0.9 g
0.9 g

Protein quality breakdown

Tryptophan Tryptophan Threonine Threonine Isoleucine Isoleucine Leucine Leucine Lysine Lysine Methionine Methionine Phenylalanine Phenylalanine Valine Valine Histidine Histidine 2.9% 6.5% 6% 4.3% 5.7% 4.6% 5.3% 7.3% 8.6%
Tryptophan: 8mg of 280mg 2.9%
Threonine: 68mg of 1,050mg 6.5%
Isoleucine: 84mg of 1,400mg 6%
Leucine: 117mg of 2,730mg 4.3%
Lysine: 121mg of 2,100mg 5.7%
Methionine: 48mg of 1,050mg 4.6%
Phenylalanine: 92mg of 1,750mg 5.3%
Valine: 133mg of 1,820mg 7.3%
Histidine: 60mg of 700mg 8.6%

Fat type information

38% 2% 60%
Saturated Fat: 0.07 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.11 g

Carbohydrate type breakdown

55% 20% 24%
Starch: 0.04 g
Sucrose: 5.8 g
Glucose: 2.1 g
Fructose: 2.5 g
Lactose: 0 g
Maltose: 0.05 g
Galactose: 0.08 g

Fiber content ratio for Cantaloupe

96% 11%
Sugar: 11 g
Fiber: 1.2 g
Other: -0.8 g

All nutrients for Cantaloupe per selected serving size (1 NLEA serving - 134g)

Nutrient Value DV% In TOP % of foods Comparison
Calories 46kcal 2% 92% 1.4 times less than OrangeOrange
Protein 1.1g 3% 87% 3.4 times less than BroccoliBroccoli
Fats 0.25g 0% 88% 175.3 times less than CheeseCheese
Vitamin C 49mg 55% 14% 1.4 times less than LemonLemon
Net carbs 9.7g N/A 51% 7.5 times less than ChocolateChocolate
Carbs 11g 4% 52% 3.5 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Magnesium 16mg 4% 79% 11.7 times less than AlmondAlmond
Calcium 12mg 1% 79% 13.9 times less than MilkMilk
Potassium 358mg 11% 44% 1.8 times more than CucumberCucumber
Iron 0.28mg 4% 88% 12.4 times less than Beef broiledBeef broiled
Sugar 11g N/A 43% 1.1 times less than Coca-ColaCoca-Cola
Fiber 1.2g 5% 51% 2.7 times less than OrangeOrange
Copper 0.05mg 6% 84% 3.5 times less than ShiitakeShiitake
Zinc 0.24mg 2% 86% 35.1 times less than Beef broiledBeef broiled
Starch 0.04g 0% 97% 509.7 times less than PotatoPotato
Phosphorus 20mg 3% 90% 12.1 times less than Chicken meatChicken meat
Sodium 21mg 1% 82% 30.6 times less than White BreadWhite Bread
Vitamin A 4532IU 91% 12% 4.9 times less than CarrotCarrot
Vitamin A RAE 226µg 25% 26%
Vitamin E 0.07mg 0% 91% 29.2 times less than KiwifruitKiwifruit
Manganese 0.05mg 2% 68%
Selenium 0.54µg 1% 91%
Vitamin B1 0.05mg 5% 76% 6.5 times less than Pea rawPea raw
Vitamin B2 0.03mg 2% 92% 6.8 times less than AvocadoAvocado
Vitamin B3 0.98mg 6% 73% 13 times less than Turkey meatTurkey meat
Vitamin B5 0.14mg 3% 89% 10.8 times less than Sunflower seedSunflower seed
Vitamin B6 0.1mg 7% 72% 1.7 times less than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 3.4µg 3% 62% 40.6 times less than BroccoliBroccoli
Trans Fat 0g N/A 100% N/AMargarine
Folate 28µg 7% 47% 2.9 times less than Brussels sproutBrussels sprout
Choline 10mg 2% 89%
Saturated Fat 0.07g 0% 86% 115.6 times less than Beef broiledBeef broiled
Monounsaturated Fat 0g N/A 95% 3266.3 times less than AvocadoAvocado
Polyunsaturated fat 0.11g N/A 87% 582.4 times less than WalnutWalnut
Tryptophan 0mg 0% 98% 152.5 times less than Chicken meatChicken meat
Threonine 0.02mg 0% 97% 42.4 times less than Beef broiledBeef broiled
Isoleucine 0.03mg 0% 97% 43.5 times less than Salmon rawSalmon raw
Leucine 0.04mg 0% 97% 83.8 times less than Tuna BluefinTuna Bluefin
Lysine 0.04mg 0% 97% 15.1 times less than TofuTofu
Methionine 0.02mg 0% 95% 8 times less than QuinoaQuinoa
Phenylalanine 0.03mg 0% 97% 29 times less than EggEgg
Valine 0.04mg 0% 96% 61.5 times less than Soybean rawSoybean raw
Histidine 0.02mg 0% 96% 49.9 times less than Turkey meatTurkey meat
Fructose 2.5g 3% 84% 3.2 times less than AppleApple
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 46
% Daily Value*
0.39%
Total Fat 0.25g
0.31%
Saturated Fat 0.07g
0
Trans Fat 0g
0
Cholesterol 0mg
0.93%
Sodium 21mg
3.6%
Total Carbohydrate 11g
4.8%
Dietary Fiber 1.2g
Total Sugars 0g
Includes ? g Added Sugars
Protein 1.1g
Vitamin D 0mcg 0

Calcium 12mg 1.2%

Iron 0.28mg 3.5%

Potassium 358mg 11%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

ⓘ  Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
Low in Cholesterol
ok
ⓘ  Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans Fats
ok
ⓘ  Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Saturated Fats
ok
ⓘ  Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sodium
ok
ⓘ  While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
Low in Sugars
ok

Cantaloupe nutrition infographic

Cantaloupe nutrition infographic
Infographic link

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169092/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.