In short: 100 g of cantaloupe contains 34 calories, 0.84 g of protein, 8.2 g of carbohydrate and 0.19 g of fat. A cup, balls (177 g) portion has about 60 calories and 1.5 g of protein.
Below are the full values per 100 g and per typical portion, taken from the USDA FoodData Central figure for this exact food, followed by what those numbers mean in practice.
| Nutrient | Per 100 g | Per cup, balls |
|---|---|---|
| Calories | 34 kcal | 60 kcal |
| Protein | 0.84 g | 1.5 g |
| Total fat | 0.19 g | 0.34 g |
| Saturated fat | 0.05 g | 0.09 g |
| Monounsaturated fat | 0 g | 0.01 g |
| Polyunsaturated fat | 0.08 g | 0.14 g |
| Carbohydrate | 8.2 g | 14 g |
| Dietary fiber | 0.9 g | 1.6 g |
| Total sugars | 7.9 g | 14 g |
| Cholesterol | 0 mg | 0 mg |
| Sodium | 16 mg | 28 mg |
It is low in sodium, at 16 mg per 100 g.
The standout micronutrient is vitamin C, at 41% of the daily value per 100 g — vitamin C supports immune function and collagen formation.
| Nutrient | Per 100 g | Per cup, balls |
|---|---|---|
| Potassium | 267 mg | 473 mg |
| Calcium | 9 mg | 16 mg |
| Iron | 0.21 mg | 0.37 mg |
| Magnesium | 12 mg | 21 mg |
| Zinc | 0.18 mg | 0.32 mg |
| Selenium | 0.4 µg | 0.71 µg |
| Nutrient | Per 100 g | Per cup, balls |
|---|---|---|
| Vitamin A | 169 µg | 299 µg |
| Vitamin C | 37 mg | 65 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin E | 0.05 mg | 0.09 mg |
| Vitamin K | 2.5 µg | 4.4 µg |
| Thiamin | 0.04 mg | 0.07 mg |
| Riboflavin | 0.02 mg | 0.03 mg |
| Niacin | 0.73 mg | 1.3 mg |
| Vitamin B-6 | 0.07 mg | 0.13 mg |
| Vitamin B-12 | 0 µg | 0 µg |
| Folate | 21 µg | 37 µg |
| Choline | 7.6 mg | 13 mg |
How it compares with similar foods
Protein per calorie is the measure that matters when the goal is to hit a protein target without overshooting total energy. By protein per 100 calories it ranks 76th out of 109 foods in this reference. Within fruit and vegetables, the highest are:
| Food | Protein | Calories |
|---|---|---|
| Mushrooms | 3.1 g | 22 kcal |
| Cooked Spinach | 3 g | 23 kcal |
| Spinach | 2.9 g | 23 kcal |
How to use these numbers
Percentages of daily value are calculated from the FDA Daily Values used on US nutrition labels, which assume a 2,000 calorie diet; your own targets may be higher or lower. If you want the values for your own body weight and activity level rather than a reference diet, the protein and macro calculator turns a calorie and protein target into numbers you can use.
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Source
All values come from USDA FoodData Central (SR Legacy), food ID 169092, published under CC0 1.0 as public domain data. Values are per 100 g of the food as described: Melons, cantaloupe, raw.