Which is healthier, watermelon or cantaloupe?

Close enough that either answer holds up. USDA data gives watermelon 30 calories per 100g and cantaloupe 34, so a cup of diced watermelon is 46 calories and a cup of cantaloupe cubes is 54. Cantaloupe doubles the fiber, 0.8g against 0.4g per 100g, and carries far more vitamin A and C at 232 IU and 10.9mg. Watermelon answers with less sugar, 6.2g per 100g, and a bit more water.

Which has fewer calories, watermelon or cantaloupe?

Watermelon comes in four calories lower per 100g, 30 versus 34, and serving size blurs even that. A 152g cup of diced watermelon is 46 calories and a 160g cup of cantaloupe cubes is 54, while a 286g watermelon wedge is 86 calories and a 125g cantaloupe wedge is 43. Either way you are eating a fruit that is mostly water.

Which has more sugar, watermelon or cantaloupe?

Watermelon holds 6.2g of sugar per 100g, so a full 152g cup comes to 9.4g. Cantaloupe's USDA figures track total carbohydrate rather than sugar, 8.2g per 100g with 0.8g of fiber, which leaves 7.4g of net carbs that is nearly all sugar. Cantaloupe is the marginally sweeter of the two per gram, and both sit low for fruit.

Is watermelon or cantaloupe better for diabetics?

Both land softly, and water content is why. Cantaloupe has a documented glycemic index of 65 with a glycemic load of only 4 per serving; watermelon's index sits higher near 72 but its glycemic load is about 5 for the same reason. Net carbs are nearly identical at 7.2g and 7.4g per 100g. Hold to a one-cup portion, 46 or 54 calories, and eat it alongside protein.

Which melon is more hydrating?

Watermelon, marginally, at roughly 92% water against cantaloupe's 90%, which is how 152g of diced watermelon costs only 46 calories. Cantaloupe supplies more of the electrolytes you actually replace after sweating: 157mg of potassium per 100g versus 112mg, or 251mg in a cup against 170mg.

Which melon has more vitamins?

Cantaloupe wins this one comfortably. It lists 232 IU of vitamin A and 10.9mg of vitamin C per 100g, which a 160g cup turns into 371 IU and 17.4mg. Watermelon's own strengths are lycopene and 112mg of potassium per 100g. If you want one melon doing the most micronutrient work per bowl, cut the cantaloupe.

Can you eat watermelon or cantaloupe on keto?

In measured portions only. Watermelon has 7.2g of net carbs per 100g (7.6g of carbs minus 0.4g of fiber) and cantaloupe 7.4g, so a one-cup serving runs about 11g for watermelon and 11.8g for cantaloupe. Against a 25g daily limit that is one bowl of melon and very little else, which is why melon tends to show up in looser low-carb plans rather than strict keto.

Watermelon

Cantaloupe

All Comparisons

Watermelon vs Cantaloupe

Watermelon

Wins in 1 of 6 categories

Compare watermelon and cantaloupe calories, sugar, fiber, and vitamins per cup. See which melon suits weight loss, keto, hydration, and blood sugar goals.

Verdict (USDA data)

Per 100g (USDA data), Watermelon has 30 calories vs Cantaloupe's 34. Pick Watermelon for fewer calories.

Sources: Watermelon (FDC 167765) · Cantaloupe (FDC 746770)

Nutrition Comparison (per 100g)

Nutrient	Watermelon		Cantaloupe
Calories	30	vs	34
Protein	0.6g	vs	0.8g
Carbs	7.6g	vs	8.2g
Fat	0.2g	vs	0.2g
Fiber	0.4g	vs	0.8g
Sodium	0mg	vs	30mg

Winner determined by: fewer calories, more protein, fewer carbs, less fat, more fiber, less sodium

Source: USDA FoodData Central. Watermelon: FDC 167765 · Cantaloupe: FDC 746770.

When to Choose Each

Choose Watermelon when:

You want the lighter melon (30 vs 34 calories per 100g)
You're limiting sugar (6.2g per 100g, 9.4g in a full cup)
You're eating for hydration (about 92% water)
You're feeding a crowd cheaply (a 286g wedge is 86 calories)

See full Watermelon nutrition

Choose Cantaloupe when:

You want vitamin A and C (232 IU and 10.9mg per 100g)
You want more fiber per bowl (1.3g per cup vs 0.6g)
You're topping up potassium (157mg vs 112mg per 100g)
You want a documented low glycemic load (GI 65, GL 4)

See full Cantaloupe nutrition

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Last updated: 2026-08-06

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