Cantaloupe (also known as muskmelon) is a popular, hydrating fruit often enjoyed during the warmer months. Its sweet, juicy, orange flesh makes it a favorite refreshing snack. Understanding the caloric content of this melon, especially when dealing with a whole large fruit, provides helpful context for dietary planning. This analysis provides a breakdown of the calories and the broader nutritional profile.
Defining a “Large” Cantaloupe and Total Calorie Count
A “large” cantaloupe, typically measuring about 6.5 inches in diameter and weighing approximately 814 grams, is the reference point for determining the whole melon’s total caloric value. Using the nutritional data of roughly 34 calories per 100 grams of edible flesh, a whole large cantaloupe contains approximately 277 calories. This count is an average and can fluctuate slightly depending on the fruit’s ripeness; a riper melon may have a higher sugar concentration, marginally increasing its caloric density. The total number of calories is relatively low for a fruit of this size, largely due to its high water content.
Calorie Breakdown by Standard Serving Size
While the whole melon contains around 277 calories, most people consume cantaloupe in smaller portions. The most common measurement used in nutritional tracking is one cup of diced or balled cantaloupe (160 to 177 grams). This single-cup serving typically contains between 54 and 60 calories, making it a low-energy-density food. A standard wedge, representing one-eighth of the whole fruit, contains around 34 to 35 calories. For those consuming half of a large cantaloupe, the caloric intake is approximately 138 calories.
The method of preparation can influence the final calorie count, especially when cantaloupe is not eaten plain. Adding sugar, honey, or mixing the fruit with sweetened yogurt or ice cream will increase the total calories significantly. For example, a single tablespoon of honey drizzled over a one-cup serving can add 64 calories, effectively doubling the energy content.
Nutritional Context Beyond Calories
Cantaloupe offers health benefits that go beyond its modest caloric profile. The fruit is almost 90% water, making it an excellent choice for hydration, and this high moisture level contributes to its low energy density. The vibrant orange color indicates a rich content of beta-carotene, which the body converts into Vitamin A for healthy vision and immune function. Cantaloupe is also high in Vitamin C, an antioxidant, and contains a modest amount of dietary fiber (1.4 to 1.6 grams per cup) to support healthy digestion and feelings of fullness.