Musk Melon (Cantaloupe) Calories & Nutrition Calculator

Cantaloupe delivers 169mcg vitamin A (RAE) per 100g from beta-carotene — 19% of the daily value. This is the highest vitamin A content among commonly consumed fresh fruits: mango (54mcg), papaya (47mcg), apricot (96mcg), and even sweet potato as a fruit reference (709mcg, but it's a vegetable). A cup of cantaloupe (156g) provides 264mcg vitamin A — 29% DV ^[1].

The orange flesh color is the visible indicator: beta-carotene (2020mcg per 100g) is the precursor pigment that the body converts to vitamin A. Honeydew melon, with its pale green flesh, has only 3mcg vitamin A per 100g — 56x less than cantaloupe. The color difference is directly proportional to the vitamin A gap.

For food journaling, the cantaloupe vs honeydew choice has enormous vitamin A implications. Half a cantaloupe (~275g edible) delivers 465mcg vitamin A — 52% DV alongside only 94 kcal. This is one of the most vitamin-A-efficient foods available at any calorie level.

Cantaloupe has 267mg potassium per 100g — 6% DV. While banana (358mg) has more potassium per 100g, cantaloupe has far fewer calories (34 vs 89). The potassium-per-calorie ratio is 7.85mg/kcal for cantaloupe versus 4.02mg/kcal for banana — cantaloupe is nearly twice as potassium-efficient per calorie ^[1].

One cup (156g) delivers 416mg potassium (9% DV) at just 53 kcal. Half a medium cantaloupe (~275g) provides 734mg potassium (16% DV) at 94 kcal. For comparison, to get 734mg potassium from banana, you would need approximately 205g (2.4 bananas, 183 kcal) — nearly double the calories.

Honeydew also has substantial potassium: 228mg per 100g (5% DV) at 36 kcal. Both melon types are excellent low-calorie potassium sources. For food journaling, melon is the optimal fruit for maximizing potassium while minimizing calorie impact.

Cantaloupe is approximately 90% water — matching watermelon (91%) as one of the most hydrating foods available. This extreme water content is why cantaloupe has just 34 kcal per 100g — among the lowest-calorie fruits: strawberry (32 kcal), watermelon (30 kcal), and papaya (43 kcal) are the only common fruits in the same range ^[1].

A generous serving of half a cantaloupe (~275g edible) has only 94 kcal — roughly equivalent to one small banana but with over twice the physical volume. The bulk and water content provide a sense of fullness that exceeds what the calorie count might suggest, making cantaloupe one of the most volume-efficient fruits for food journaling.

For food journaling, cantaloupe's low calorie density means large portions are calorically inexpensive. An entire medium cantaloupe (~550g edible) has just 187 kcal — less than a standard chocolate bar. When logging summer snacks, melon consistently ranks among the lowest-calorie options by volume.

While cantaloupe and honeydew are often treated as interchangeable 'melons,' their micronutrient profiles differ dramatically. Cantaloupe: 169mcg vitamin A, 36.7mg vitamin C. Honeydew: 3mcg vitamin A, 18mg vitamin C. Cantaloupe has 56x more vitamin A and double the vitamin C ^[1].

The macronutrient profiles are similar: cantaloupe 34 kcal/100g vs honeydew 36 kcal/100g. Both have ~8g sugar, ~0.9g fiber, and minimal protein/fat. Potassium is also similar (267mg vs 228mg). The stark difference is in the carotenoid/vitamin profile — entirely due to the beta-carotene in cantaloupe's orange flesh.

For food journaling, if tracking micronutrients, cantaloupe is the clear nutritional winner. If tracking only calories and macros, the two melons are effectively identical. The calculator allows you to select either variant for accurate logging.

One cup of cantaloupe cubes (156g) has 53 kcal. One wedge (69g) = 23 kcal. Half a medium melon (~275g edible from ~425g total) = 94 kcal. A whole medium melon (~550g edible from ~850g total) = 187 kcal ^[1].

Whole melons have approximately 35% rind waste — an 850g melon yields about 550g of edible flesh. When buying by weight, factor in this waste. Pre-cut melon trays eliminate the waste calculation — the labeled weight is the edible weight.

For food journaling, melon is easy to undercount because large pieces look substantial but are mostly water. A 250g bowl of cantaloupe cubes (about 1.5 cups) has just 85 kcal — roughly equivalent to one medium apple. The physical volume of that serving far exceeds what 85 kcal of most other foods would look like on a plate.