How many carbs are in a Cantaloupe?
A 1 cup cubes (160g) serving of Cantaloupe contains 13.1g of total carbs (11.7g net carbs), 12.3g sugar, 54 calories, 1.3g protein, 0.3g fat and 1.4g fiber.
- Calories
- 54 cal
- Carbohydrates
- 13.1 g
- of which Sugars
- 12.3 g
- Fiber
- 1.4 g
- Net carbs
- 11.7 g
- Protein
- 1.3 g
- Fat
- 0.3 g
Cantaloupe nutrition at a glance
Per 1 cup cubes (160g), Cantaloupe delivers about 3% of a 2,000-calorie daily reference, 5% of the 275g daily carbohydrate reference and 5% of the 28g daily fiber reference. Sugar sits at 25% of the 50g added-sugar reference and protein contributes 3% of the 50g protein reference.
- Calories
- 34
- Carbs
- 8.2 g
- Sugar
- 7.7 g
- Protein
- 0.8 g
- Fat
- 0.2 g
- Fiber
- 0.9 g
Blood-sugar impact of Cantaloupe
Most of the carbs here are simple sugars with little fiber to slow absorption — expect a relatively fast blood-sugar rise. Pair with protein or healthy fat to blunt the spike.
With 13.1g total carbs and 1.4g fiber, the net-carb figure for a 1 cup cubes (160g) serving works out to roughly 11.7g — this is the number most keto and low-carb tracking apps use. If you're managing type 2 diabetes, pre-diabetes or reactive hypoglycemia, use total carbs for insulin dosing calculations and treat net carbs as a rough guide for meal planning.
Ways to eat Cantaloupe
- Great fit for low-carb, keto or diabetic-friendly meals — build around cantaloupe without worrying about a big glucose spike.
- Use cantaloupe as a satisfying snack between meals when you want to stay in a low-carb window.
- Combine cantaloupe with leafy greens and olive oil for a clean, blood-sugar-friendly plate.
Frequently asked questions
Is Cantaloupe keto-friendly?
In moderation. At 11.7g net carbs per 1 cup cubes (160g), Cantaloupe can fit a keto plan but you'll want to watch total-day carbs.
How many carbs in Cantaloupe per 100 grams?
About 8.2g of carbs, 7.7g sugar and 34 calories per 100g of Cantaloupe.
How does Cantaloupe affect blood sugar?
Most of the carbs here are simple sugars with little fiber to slow absorption — expect a relatively fast blood-sugar rise. Pair with protein or healthy fat to blunt the spike.
Is Cantaloupe good for weight loss?
A serving delivers 54 calories with 1.3g protein and 1.4g fiber. Foods that are relatively high in protein and fiber per calorie tend to be more filling — with a 5% combined protein-plus-fiber-to-calorie ratio, Cantaloupe is best paired with a lean protein or vegetables so the meal keeps you full for longer.
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Open scannerSources & how these numbers are calculated
Nutrition values are consensus averages compiled from the USDA FoodData Central database for a typical 1 cup cubes (160g) serving of Cantaloupe. Actual values vary with brand, variety, ripeness and preparation — always check the label on packaged products. Daily-value percentages reference the U.S. FDA 2,000-calorie adult reference (275g carbs, 50g added sugar, 50g protein, 78g fat, 28g fiber).
Content reviewed by Carb Lens editorial. Read our editorial policy for how we source, review and update food data.