How many carbs are in cantaloupe?
One cup of cantaloupe cubes has about 13g of carbohydrate and 12g of net carbs. It is a low-calorie fruit with a high water content, so the carb load per bite is modest.
Carbs by portion
| Portion | Total carbs | Fiber | Net carbs |
|---|---|---|---|
| 1 cup cubed (160g) | 13.1g | 1.4g | 11.6g |
| 1 wedge, small (55g) | 4.5g | 0.5g | 4.0g |
| 1 wedge, medium (69g) | 5.6g | 0.6g | 5.0g |
| 1 wedge, large (102g) | 8.3g | 0.9g | 7.4g |
| 100 grams | 8.2g | 0.9g | 7.3g |
Net carbs
One cup of cantaloupe has about 12g of net carbs, which is total carbs (13g) minus fiber (1g). The fiber is modest, so total and net are close. See the net carbs guide for when to use net instead of total.
Glycemic index of cantaloupe
The glycemic index of cantaloupe is about 65. Cantaloupe has a high glycemic index, but its glycemic load per cup is still moderate because the portion is mostly water. Eating it with a source of protein or fat will slow the glucose rise.
For diabetes
One cup of cantaloupe is about 13g of carbs, a reasonable portion for most meal plans. The high water content means it fills you up before the carbs stack up, but its GI is high for a fruit, so pairing it with protein or fat matters more than it does with lower-GI fruits. Stick to one cup measured, not a free-for-all cut from a whole melon. See the diabetes carb-counting guide.
Keto and low carb
One cup of cantaloupe cubes has about 12g of net carbs, which is more than half a typical keto day's budget of 20 to 30g. A small wedge (69g) brings that down to about 5g net carbs, which can fit if you budget carefully. A full cup does not fit most keto plans.
Good to know
Cantaloupe is roughly 90 percent water, which is why a large melon still delivers a manageable carb count per serving. Ripeness does not change the carb density much, unlike bananas. One thing that does change the math is cutting from a large versus small melon: a "large wedge" from a big melon can be 100g or more, while a small wedge from a personal melon can be under 60g. Weigh or measure cubes rather than trusting wedge size.
Full nutrition (per 100g)
- Calories: 34.0 kcal
- Carbohydrate: 8.16g
- Fiber: 0.9g
- Sugars: 7.86g
- Protein: 0.84g
- Fat: 0.19g
Stop looking up carbs one food at a time
CarbZen reads the carbs off a photo of your whole plate in about 3 seconds, checked against USDA data. 7 days unlimited, then 30 scans a month, free.
Get the appFrequently asked questions
How many carbs are in cantaloupe?
One cup of cantaloupe cubes (160g) has about 13g of carbohydrate. A large wedge (102g) has about 8g and a small wedge (69g) has about 6g.
How many net carbs are in cantaloupe?
One cup of cantaloupe cubes has about 12g of net carbs, which is total carbs (13g) minus about 1g of fiber. Total and net are close because cantaloupe is not a high-fiber fruit.
Is cantaloupe good for diabetics?
It can fit a diabetes meal plan in a measured portion. One cup is about 13g of carbs. Its glycemic index is high for a fruit, so pairing it with protein or fat helps slow the glucose rise.
Is cantaloupe keto?
A small wedge (69g, about 5g net carbs) can fit a keto plan. A full cup at 12g net carbs is harder to fit within a 20 to 30g daily budget.
How does cantaloupe compare to watermelon for carbs?
They are close. One cup of cantaloupe has about 13g of carbs; one cup of watermelon has about 12g. Cantaloupe has slightly more carbs per gram but a similar water content.