Melon (cantaloupe)calories and nutrition per 100 g
100 g raw
34kcal
Protein, fat and carbs per 100 g
- Protein
- 0.8 g
- 9% of energy
- Fat
- 0.2 g
- 5% of energy
- Carbs
- 8.2 g
- 87% of energy
- Fiber
- 0.9 g
- Sugar
- 7.9 g
- Boiled, 100 g
- 38 kcal
- Roasted, 100 g
- 43 kcal
On this page
How cooking changes it
Per 100 g of cooked food. Yield is how many grams of cooked food 100 g raw makes: grains absorb water, meat loses it, and some vitamins break down.
| Method | Yield | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|---|
| Raw | 100% | 34 kcal | 0.8 g | 0.2 g | 8.2 g |
| Boiled | 90% | 38 kcal | 0.9 g | 0.2 g | 9.1 g |
| Roasted | 80% | 43 kcal | 1.1 g | 0.2 g | 10.2 g |
What to pair it with
A source of vitamin C
Pair it with buckwheat, legumes or greens — vitamin C boosts plant iron absorption.
Source: PMID 2507689, PMID 20200263
Eat it with fat
Carotenoids are absorbed much better with fat: add oil, sour cream or nuts.
Source: PMID 15277161
Vitamins and minerals per 100 g
Percent of the daily value for an adult woman aged 19–50. The calculator works out your own.
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 169 mcg | 24% |
| Vitamin C | 36.7 mg | 49% |
| Vitamin E | 0.05 mg | 0% |
| Vitamin K | 2.5 mcg | 3% |
| Vitamin B1 (thiamine) | 0.04 mg | 4% |
| Vitamin B2 (riboflavin) | 0.02 mg | 2% |
| Vitamin B3 (niacin) | 0.73 mg | 5% |
| Vitamin B6 (pyridoxine) | 0.07 mg | 5% |
| Vitamin B9 (folate) | 21 mcg | 5% |
| Choline | 7.6 mg | 2% |
| Calcium | 9 mg | 1% |
| Iron | 0.21 mg | 1% |
| Magnesium | 12 mg | 4% |
| Phosphorus | 15 mg | 2% |
| Potassium | 267 mg | 10% |
| Sodium | 16 mg | 1% |
| Zinc | 0.18 mg | 2% |
| Selenium | 0.4 mcg | 1% |
| Copper | 0.04 mg | 4% |
| Manganese | 0.04 mg | 2% |
How much do you need?
Work out your daily targets and log this food in your diary — cooking method included.
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Data: USDA FoodData Central, record “Melons, cantaloupe, raw”.