Cantaloupe
A treasure trove of vitamin A and beta-carotene; although its glycemic index is medium (65), its very high water content (90%) keeps the glycemic load of a moderate slice low (only about 7).
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Safe for people with diabetes in a moderate portion (one or two slices); the whole secret is not to overdo it and to eat it slowly to enjoy its freshness.
Best preparation methods
Serve it chilled with a few raw almonds or a slice of lightly salted white cheese; combining it with protein and healthy fats helps keep blood sugar readings stable.
Important Nutritional Note
For people with diabetes or insulin resistance, it is always recommended to consider the total glycemic load (GL) of the meal rather than relying on the glycemic index alone.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (150 g) |
|---|---|---|
| Calories | 34 kcal | 51 kcal |
| Protein | 0.8 g | 1.2 g |
| Carbohydrate | 8 g | 12 g |
| Available carbohydrate | 7.1 g | 10.6 g |
| Fat | 0.2 g | 0.3 g |
| Dietary fibre | 0.9 g | 1.4 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Fruit with a glycemic index (29), it ranks 28 (lowest first).
Lower-GI alternatives:
Frequently asked questions
Is Cantaloupe good for weight loss?
Yes. Cantaloupe is very low in calories (34 kcal per 100 g), so you can eat a generous amount to add volume and fullness to a meal without many calories.
How does Cantaloupe affect blood sugar?
Its glycemic index is 65 (Medium), a clinically reviewed estimate rather than a laboratory measurement. A typical 150 g portion has a glycemic load of 6.9 (Low), so the effect of this portion on blood sugar is limited.
What is the nutritional value of a typical portion of Cantaloupe?
A typical 150 g portion of Cantaloupe provides about 51 kcal, 1.2 g protein, 12 g carbohydrate, 0.3 g fat and 1.4 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.