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Is Cantaloupe Good For Weight Loss?

This article has been Fact-Checked by Kendall Kennedy MS, RD, RYT

Choosing foods for your weight loss diet can be confusing with all the different options. What about cantaloupe, is it good for weight loss?

A cantaloupe is a variety of melon grown in different places around the world.

For most people eating more cantaloupe will help them eat less of calorie dense foods which often helps weight loss. That being said, cantaloupes are not that nutrient-dense so you want to include enough variety in your diet.

Micronutrients in cantaloupe

The first thing to look at is the amount of micronutrients in cantaloupe.

Micronutrients are a group of nutrients your body absolutely needs to survive and thrive. Micronutrients include vitamins and minerals. These are involved in basically every aspect of your health, including weight loss.

100 grams of cantaloupe provides you with approximately (1):

  • Vitamin A: 68% of the DV (Daily Value)
  • Vitamin C: 61% of the DV
  • Potassium: 8% of the DV
  • Folate: 5% of the DV

And some other vitamins and minerals in smaller amounts. The amount of vitamin A and vitamin C in cantaloupe is great and some extra potassium and folate are usually welcome.

That being said, overall, cantaloupe is not the greatest source of vitamins and minerals.

Cantaloupe also contains antioxidants, substances that can help your body deal with oxidative stress.

Micronutrients in cantaloupe

Fiber in cantaloupe for weight loss

Another very important factor for weight loss is the amount of fiber in your food.

Cantaloupe contains around 0.9 grams of fiber per 100 grams.

That’s not a lot of fiber per 100 grams compared to many other whole foods.

Fiber has multiple benefits for weight loss. First of all, it feeds your microbiome, the microbes that live in your intestines. The health of your microbiome influences your body’s health and weight. Feeding it well is usually not a bad idea.

Fiber also helps you feel less hungry without adding a lot of calories to your diet. Hunger and cravings can be a big pitfall for people trying to lose weight, so avoiding this is a big plus.

With the amount of fiber in cantaloupe you can reduce the time you spend craving for food a small amount. Other foods can offer you more fiber with a smaller volume of food.

Will cantaloupe help you lose weight?

Let’s take a closer look at the macronutrients in cantaloupe.

Cantaloupe contains around 34 calories per 100 grams. 29.6 of these calories come from the carbohydrates (8.8 g per 100 grams of which 0.9 g fiber). The amount of calories in a whole medium cantaloupe (552 g) would be around 188 calories.

You can definitely fit in some cantaloupe in low-carb diets like the keto diet even though it is more in the middle on the list of the best low-carb fruits.

The amount of calories in cantaloupe is low compared to a lot of whole foods. By eating cantaloupe you can feel fuller without adding too many calories in your diet. Cantaloupe can be a great fruit to help you lose weight.

In theory you could also gain weight from eating cantaloupe but in reality, you likely feel too full before that happens. If you are gaining weight while eating cantaloupe the first place to look at is most likely the rest of your diet and other habits.

Will cantaloupe help you lose weight

Can you eat too much cantaloupe?

Cantaloupe is high in vitamin A. Too much vitamin A from animal sources and supplements can cause adverse effects. Higher amounts of the vitamin A found in cantaloupe and other plants does not seem to have the same effect (2).

That means that it’s hard to eat too much cantaloupe.

You do have to keep in mind that the more cantaloupe you eat the less appetite you will have for other foods. Cantaloupes are not the most nutrient-dense food there is. It’s important to have variety in your diet.

Exactly how many cantaloupe you can eat every day depends from person to person and from diet to diet. In general, cantaloupe should not play too big of a role in your diet.

Does cantaloupe help you lose belly fat?

Targetting fat loss in a specific area like your belly is generally not possible. Not by eating more of a specific food or by doing a specific exercise. To lose belly fat you have to lose weight overall.

Since cantaloupe can help you lose weight in general this fruit can also help you lose belly fat once your body wants to lose fat in that area.

Cantaloupe vs other melons for weight loss

You now know that cantaloupe will most likely help you lose weight but how does it compare to certain other melons? Find out how good cantaloupe is for weight loss vs watermelon and honeydew.

Cantaloupe vs honeydew

Honeydew is another popular variety of melon. If you look at calories, honeydew contains about the same amount. Honeydew contains around 36 calories per 100 grams vs the 34 calories per 100 grams of cantaloupe (3).

In terms of fiber, these fruits are about the same. Cantaloupe contains around 0.9 grams of fiber per 100 grams, honeydew 0.8 grams. Cantaloupe contains more vitamins and minerals, for vitamin C and vitamin A a rather significant amount.

In short, cantaloupe is likely better for weight loss than honeydew if you look at these numbers.

Cantaloupe vs watermelon

Watermelon is most likely the most popular variety of melon out there. Watermelon is a small amount lower in calories than cantaloupe, 30 calories per 100 grams (4).

The amount of fiber in both of these melons is a relatively high difference. Fiber is very important for weight loss. Watermelon contains around 0.4 grams of fiber per 100 grams, cantaloupe 0.9 grams. Cantaloupe is also higher in vitamins and minerals.

The difference in fiber makes cantaloupe most likely a better choice than watermelon for weight loss.

Chart of cantaloupe vs other melons

There is a difference in how good these melons are for weight loss but the difference is very small. The best choice is most likely the one you enjoy most, in terms of weight loss it won’t matter that much.

The amount of vitamins and minerals in the foods does matter for weight loss and health but you can’t simplify that in one number. You can check out the numbers for cantaloupe (1), honeydew (3), and watermelon (4) to compare.

Values Per 100gCantaloupeHoneydewWatermelon
Calories34 calories36 calories30 calories
Fiber0.9 g0.8 g0.4 g

Healthy uses for cantaloupe

Cantaloupe makes for a great snack on its own but it also combines great with other healthy foods. Here are some healthy dishes you can combine with cantaloupe: