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Cantaloupe

Cantaloupe

EverydayFresh

Cantaloupe is a sweet, aromatic melon belonging to the muskmelon family, recognized by its beige netted rind and vibrant orange flesh. This hydrating fruit provides significant vitamin A and C in every serving, with a high water content that makes it particularly refreshing when chilled. Its low-calorie profile and natural sugars position it as a nutrient-dense snack, while the concentrated beta-carotene in its flesh contributes both color and antioxidant benefits.

Macro Impact

A 1 cup serving contains 54 calories, 1g protein, 13g carbs, and 0g fat.

Calorie Burn

How long would it take to burn off 54 calories?
Walking3.5 mph, moderate pace
13 min
YogaModerate effort, gentle pace
9 min
SwimmingModerate effort, freestyle
7 min
Biking12-14 mph, moderate effort
6 min
StairsStair climbing, moderate pace
6 min
Running5 mph (12 min/mile)
5 min

Nutrition Facts

Serving size1 cup (160 g)
Amount per serving
Calories54
% Daily Value*
Total Fat0.3g
0%
Saturated Fat0.1g
0%
Trans Fat0g
Polyunsaturated Fat0.1g
Monounsaturated Fat0.0g
Cholesterol0mg
0%
Sodium26mg
1%
Total Carbohydrate13g
5%
Dietary Fiber1g
5%
Total Sugars13g
Includes Added Sugars0g
0%
Protein1g
Vitamin D0mcg
0%
Calcium14mg
1%
Iron0.3mg
2%
Potassium427mg
9%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
13 / 275 g
5%
Fiber
1 / 28 g
5%
Sugars
13 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
1 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
0 / 78 g
0%
Monounsaturated
0 / 31 g
0%
Polyunsaturated
0 / 23 g
1%
Saturated
0 / 23 g
0%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
2%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
1 / 80 g
2%
Amino Acids
Histidine
0 / 3 g
1%
Isoleucine
0 / 2 g
2%
Leucine
0 / 3 g
1%
Lysine
0 / 2 g
2%
Methionine
0 / 1 g
2%
Phenylalanine
0 / 2 g
2%
Threonine
0 / 1 g
2%
Tryptophan
0 / 0 g
1%
Valine
0 / 2 g
3%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
0 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
6%
Riboflavin, B2
0 / 1 mg
3%
Niacin, B3
1 / 15 mg
8%
Pantothenic Acid, B5
0 / 5 mg
3%
Pyridoxine, B6
0 / 1 mg
9%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
0 / 2 mcg
0%
Folate
34 / 400 mcg
8%
Vitamin A
293 / 800 mcg
37%
Vitamin C
59 / 83 mg
71%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
1%
Vitamin K
4 / 105 mcg
4%
Minerals
Calcium
14 / 1k mg
1%
Copper
0 / 1 mg
7%
Iron
0 / 13 mg
3%
Magnesium
19 / 370 mg
5%
Manganese
0 / 2 mg
3%
Phosphorous
24 / 700 mg
3%
Potassium
427 / 3k mg
14%
Selenium
1 / 55 mcg
1%
Sodium
26 / 2.3k mg
1%
Zinc
0 / 10 mg
3%
Chromium
0 / 30 mcg
0%
Molybdenum
26 / 45 mcg
57%
Iodine
1 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
144 g
Caffeine
0 mg
Choline
12 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Melons, cantaloupe, raw. USDA Foundational Foods. FDC ID 746770.
  2. 2.Melons, cantaloupe, raw. USDA Standard Reference, Legacy. Food ID 169092.
  3. 3.Melon, cantaloupe, raw. Canadian Nutrient File. Food ID 1721.
  4. 4.Muskmelon, raw. Frida. Public Food Key 447.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

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