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Cantaloupe benefits come mainly from vitamin A and vitamin C: one cup of cantaloupe cubes has about 54 calories and supplies about 30% of the Daily Value for vitamin A and 65% for vitamin C, according to USDA data. It is about 90% water and also adds potassium. Cantaloupe also has a serious food safety history, including a deadly 2011 Listeria outbreak and a large 2023 Salmonella outbreak, so how you wash, cut and store it matters. Below are the USDA cantaloupe nutrition facts, cantaloupe vs honeydew and watermelon, what research shows, and the safety steps CDC and FDA recommend.
Peptide Labs does not sell cantaloupe or melon products. This article is general nutrition information, not medical advice.
Key Takeaways
- One cup of cantaloupe cubes (160 g) has about 54 calories, 30% of the Daily Value for vitamin A and 65% for vitamin C in USDA data.
- Cantaloupe has far more vitamin A than honeydew or watermelon, because of its orange beta-carotene.
- It is about 90% water and low in fiber, with roughly 12.6 grams of natural sugar per cup.
- Cantaloupes were linked to a 2011 Listeria outbreak with 33 deaths and a 2023 Salmonella outbreak with 407 cases, per CDC.
- Scrub the rind before cutting, refrigerate cut melon promptly and throw out cut melon left out too long.
Cantaloupe nutrition per cup
The table uses the USDA FoodData Central SR Legacy entry for raw cantaloupe (FDC 169092), converted to USDA’s portion weights for one cup of cubes (160 grams) and one wedge that is one eighth of a medium melon (69 grams). The percent Daily Value (%DV) uses the FDA Daily Values printed on Nutrition Facts labels.
| Nutrient (raw cantaloupe) | 1 cup cubes (160 g) | % DV | 1 medium wedge (69 g) | % DV |
|---|---|---|---|---|
| Calories | 54 | Not applicable | 23 | Not applicable |
| Water | 144 g | No DV | 62 g | No DV |
| Carbohydrate | 13.1 g | 5% | 5.6 g | 2% |
| Fiber | 1.4 g | 5% | 0.6 g | 2% |
| Total sugars | 12.6 g | No DV | 5.4 g | No DV |
| Protein | 1.3 g | 3% | 0.6 g | 1% |
| Vitamin A | 270 mcg RAE | 30% | 117 mcg RAE | 13% |
| Vitamin C | 59 mg | 65% | 25 mg | 28% |
| Potassium | 427 mg | 9% | 184 mg | 4% |
| Folate | 34 mcg DFE | 8% | 14 mcg DFE | 4% |
| Niacin | 1.2 mg | 7% | 0.5 mg | 3% |
| Vitamin B6 | 0.12 mg | 7% | 0.05 mg | 3% |
| Magnesium | 19 mg | 5% | 8 mg | 2% |
Vitamin A is the standout. Cantaloupe has no preformed vitamin A; its orange color comes from beta-carotene, which the body converts to vitamin A as needed, as our guide to orange and yellow carotenoids explains. In USDA data a cup of cantaloupe also covers about two thirds of the Daily Value for vitamin C, which is why it appears in our list of vitamin C sources. It adds some potassium too; our potassium foods guide shows how it compares with other produce.
Cantaloupe calories, sugar and water
Cantaloupe calories are among the lowest of common fruits, about 34 per 100 grams, because the fruit is about 90% water by weight. The trade-off is fiber: a cup has less than 1.5 grams, about half what a cup of strawberries or papaya provides. Most of its sugar is sucrose. Our guide to fruit sugar levels places melons in the moderate range per cup. The high water content means cantaloupe contributes to fluid intake, a point our electrolytes guide touches on, though it is not a replacement for drinking fluids or for oral rehydration when someone is ill.
Cantaloupe vs honeydew and watermelon
The three common melons look similar on calories but differ a lot on vitamins. The table compares one cup of each.
| Melon (USDA FDC ID) | Serving | Calories | Vitamin A (% DV) | Vitamin C (% DV) | Potassium | Total sugars |
|---|---|---|---|---|---|---|
| Cantaloupe (169092) | 1 cup cubes, 160 g | 54 | 270 mcg (30%) | 59 mg (65%) | 427 mg | 12.6 g |
| Honeydew (169911) | 1 cup diced, 170 g | 61 | 5 mcg (1%) | 31 mg (34%) | 388 mg | 13.8 g |
| Watermelon (167765) | 1 cup diced, 152 g | 46 | 43 mcg (5%) | 12 mg (14%) | 170 mg | 9.4 g |
| Frozen melon balls (169912) | 1 cup unthawed, 173 g | 57 | 154 mcg (17%) | 11 mg (12%) | 484 mg | Not reported |
Comparing cantaloupe vs honeydew, cantaloupe has many times the vitamin A and about twice the vitamin C per cup, while honeydew is similar on calories, sugar and potassium. Watermelon is lower in both vitamins but carries the red pigment lycopene, which cantaloupe lacks. The USDA entry for frozen melon balls lists much less vitamin C than fresh cantaloupe. For other orange fruits, see our sibling guide to papaya, which has more vitamin C and fiber per cup but less vitamin A, and our strawberries guide.
Cantaloupe benefits: what the research shows
Human research on eating cantaloupe itself is very limited. Searches of the medical literature turn up studies on melon extracts, seed flours and food safety, but few trials of whole cantaloupe as a food. That means the honest list of cantaloupe benefits rests on its USDA nutrient profile: a low-calorie, high-water fruit that supplies meaningful vitamin A and vitamin C. Claims that cantaloupe flushes toxins, melts fat or works like a supplement go beyond the evidence. People managing diabetes can include fruit, but should ask a clinician or dietitian how melon fits their plan.
Cantaloupe Listeria and Salmonella history
Cantaloupe has been the source of several large US outbreaks, according to CDC and FDA investigation reports. FDA notes that dirt and bacteria on the surface of produce can be transferred to the flesh when it is peeled or cut.
- 2011 Listeria outbreak: whole cantaloupes from Jensen Farms in Granada, Colorado, sickened 147 people in 28 states; CDC reported 33 deaths and one miscarriage.
- 2023 Salmonella outbreak: CDC counted 407 cases in 44 states, with 158 hospitalizations and 6 deaths, before declaring the outbreak over in January 2024.
- Repeat outbreaks from one region: FDA and CDC reports describe Salmonella outbreaks in 2012, 2020, 2022 and 2023 linked to cantaloupes or watermelons grown in southwest Indiana, pointing to ongoing environmental contamination in that growing area.
- Who is most at risk from Listeria: CDC lists pregnant women, newborns, adults 65 or older and people with weakened immune systems. Our prenatal vitamins guide covers other pregnancy nutrition questions to raise with an OB-GYN.
The safety steps are simple. FDA advises scrubbing firm produce such as melons with a clean produce brush before cutting, even though you will not eat the rind, and says soap or produce wash is not recommended. CDC advises eating melon that has just been cut and throwing out cut melon left at room temperature for more than 2 hours (1 hour above 90 degrees Fahrenheit) or kept in the refrigerator for more than a week. Symptoms such as fever or diarrhea after eating melon during an announced recall, especially during pregnancy, is a reason to call a clinician.
Cantaloupe allergy
Melons can cause pollen-food allergy syndrome. The American College of Allergy, Asthma and Immunology lists melons among foods that can cross-react with ragweed pollen, typically causing itching or swelling of the mouth and throat soon after eating raw fruit, and notes that melons are not easy to eat cooked as a workaround. Reactions are usually mild, but systemic reactions can occur. Cantaloupe is not one of the nine major food allergens on US labels, so check ingredient lists for melon in fruit cups and smoothies. Hives, swelling or breathing trouble needs urgent care; for unclear symptoms, see an allergist, and our elimination diet guide explains why testing should be supervised.
Frequently Asked Questions
What are the main cantaloupe benefits?
USDA data show cantaloupe is high in vitamin A and vitamin C for its calories, is about 90% water and adds some potassium. Trials of cantaloupe itself are very limited.
How many calories are in a cup of cantaloupe?
About 54 calories in a cup of cantaloupe cubes and about 23 in a medium wedge, in USDA data.
Is cantaloupe high in sugar?
Cantaloupe has about 12.6 grams of natural sugar per cup of cubes in USDA data, with little fiber. That is moderate for fruit.
Which is healthier, cantaloupe or honeydew?
Cantaloupe has many times more vitamin A and about twice the vitamin C per cup; honeydew is similar on calories and potassium.
Why has cantaloupe been linked to Listeria and Salmonella?
FDA notes that bacteria on the surface of produce can reach the flesh during cutting, and US outbreaks have been traced to a farm and a packing house. Scrub the rind before cutting and refrigerate cut melon.
How long does cut cantaloupe last?
CDC advises throwing out cut melon left out for more than 2 hours, or 1 hour in heat above 90 degrees Fahrenheit, and cut melon kept in the refrigerator for more than a week.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Papaya Benefits: USDA Papaya Nutrition, Calories and Allergy Facts, Beta-Carotene: Foods, Vitamin A Conversion and the Smoker Trials, Foods High in Potassium: USDA Table, Daily Value and Who Should Be Careful, Honeydew Melon: Benefits, USDA Nutrition and Food Safety.