How many calories are in cantaloupe?

Cantaloupe is very low in calories at approximately 34 kcal per 100g. A thick 150g slice provides just 51 kcal, and even a generous 300g bowl is only about 100 kcal. This makes it one of the lowest-calorie fruits available — roughly half the calories of banana and similar to watermelon. The high water content (around 90%) accounts for the low energy density.

Is cantaloupe high in vitamin A?

Yes, cantaloupe is one of the richest fruit sources of vitamin A, provided as beta-carotene (which gives it its distinctive orange colour). A 150g serving provides roughly 50-60% of the daily reference intake for vitamin A. Beta-carotene is a powerful antioxidant that supports eye health, immune function, and skin health. The deeper the orange colour of the flesh, the higher the beta-carotene content.

Does cantaloupe spike blood sugar?

Despite having a medium glycaemic index of about 65, cantaloupe has a low glycaemic load because it contains relatively few carbohydrates per serving (about 12g per 150g slice). The high water content means the sugar is diluted. In practical terms, a normal serving of cantaloupe will produce only a mild blood sugar rise. It is a better choice than many fruits for people watching their glucose levels.

Glucose: MediumNOVA 1

Nutritional Information for Cantaloupe

Cantaloupe melon is a low-calorie fruit at roughly 34 kcal per 100g, notable for being exceptionally high in vitamin A (as beta-carotene, giving it its orange colour) and a decent source of vitamin C. It has a medium glycaemic index of around 65, which is higher than many fruits, but its low carbohydrate content (about 8g per 100g) means the actual glycaemic load per serving is still low. A whole fresh cantaloupe is NOVA 1. At Tesco, cantaloupe is sold whole, or as part of pre-cut melon selections.

Nutrition per 100g

Nutrient	Per 100g	Per serving
Energy	34 kcal / 141 kJ	51 kcal
Protein	0.8g	1.2g
Carbohydrates	8.2g	12.3g
of which sugars	7.9g	—
Fat	0.2g	0.3g
of which saturated	0.1g	—
Fibre	0.9g	—
Salt	0.01g	—

Serving size: 1 thick slice of cantaloupe (~150g) · Source: Tesco product page, October 2025

Glucose impact

Glycemic Index

Medium

Glucose risk

Cantaloupe has a medium GI of around 65, which sounds concerning, but the actual glycaemic load is low because it contains relatively few carbohydrates per 100g (about 8g). A typical 150g slice delivers approximately 12g of carbs, giving a glycaemic load of around 4 — which is low. The high water content of cantaloupe (about 90%) means you would need to eat a very large amount to significantly spike blood sugar. It is a safe choice for most people managing glucose.

Processing level

NOVA 1 (unprocessed)

A whole cantaloupe melon is NOVA 1 — an unprocessed single-ingredient fruit. Pre-cut melon slices and melon medleys sold at Tesco remain NOVA 1, as cutting and packaging is minimal processing with no additives. There are no common ultra-processed cantaloupe products at Tesco — it is almost always sold in its natural or pre-cut state.

Cantaloupe at Tesco

Source: Tesco product page, October 2025

Tesco Cantaloupe Melon Each

£2.00*NOVA 1 (unprocessed)

Tesco Galia Melon Each

£2.00*NOVA 1 (unprocessed)

Tesco Melon Slices 450G

£2.50*NOVA 1 (unprocessed)

Tesco Melon Medley 300G

£2.50*NOVA 1 (unprocessed)

*Prices were correct at the time of collection and may have since changed. Check Tesco.com for current pricing.

What to watch for when shopping

Cantaloupe is one of the safest fruits to buy at Tesco — virtually every option is NOVA 1 with no additives. Whole melons and pre-cut slices are nutritionally equivalent. The Galia melon is a close relative with a slightly different flavour but almost identical nutrition (26 kcal/100g vs 24 kcal). Pre-cut fruit salads containing melon are also NOVA 1 but check for added syrup on some brands. Budget tip: a whole Tesco Cantaloupe Melon at £2.00 yields roughly 500-600g of flesh, making it excellent value at around £3.50/kg of edible fruit.

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