Cantaloupe glycemic index
Cantaloupe has a glycemic index of 65, which is medium. A 120 g serving (1 cup diced) has a glycemic load of 6 (low).
Also known as: rockmelon, melon, muskmelon
- Serving120 g
- Available carbs8.8 g
- Fiber1.1 g
- Sugars9.4 g
- Protein1 g
- Calories41 kcal
Serving: 1 cup diced.
What to know
Cantaloupe has a medium GI but, like watermelon, it is mostly water: a cup has a low glycemic load. It is a good example of why glycemic load matters more than GI alone.
Glycemic load by portion size
GI stays the same whatever you eat, but glycemic load scales with the amount: eating twice as much doubles the effect on blood sugar.
| Amount | Available carbs | Glycemic load | |
|---|---|---|---|
| 50 g | 3.7 g | 2 | Low |
| 100 g | 7.3 g | 5 | Low |
| 120 g · 1 cup diced | 8.8 g | 6 | Low |
| 240 g · double serving | 18 g | 11 | Medium |
What the studies found
The value of 65 is the median of 3 published measurements in the International Tables of Glycemic Index (2021). Results are fairly consistent (60 to 70).
Each dot is one study. Green dots followed the ISO 26642 standard method.
- 60 · Italy 2004
- 65 · Australia 1994
- 70 · Australia 2003
Cantaloupe compared with other fruits
Lower-GI swaps
Know the glycemic index of any meal from a photo
Tables work for single foods. The app estimates the GI and glycemic load of your whole plate, with real portions.
- Scan your plate or just describe it
- GI, glycemic load, calories and macros
- An AI nutritionist that knows your meals
Frequently asked questions
Is cantaloupe low glycemic?
No. With a GI of 65, cantaloupe is in the medium range (56 to 69). Low GI is 55 or less.
What is the glycemic load of cantaloupe?
A 120 g serving (1 cup diced) has a glycemic load of 6, which is low. Glycemic load combines GI with the amount of carbohydrate in the portion: 10 or less is low, 11 to 19 medium and 20 or more high.
Can people with diabetes eat cantaloupe?
With a GI of 65 and a low glycemic load per serving, cantaloupe usually fits a diabetes-friendly diet in normal portions. Everyone responds differently, so talk to your doctor or dietitian about your plan.
How many carbs are in cantaloupe?
A 120 g serving has about 9.8 g of total carbohydrate, including 1.1 g of fiber, leaving 8.8 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 8.2 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (120 g) | |
|---|---|---|
| Calories | 34 kcal | 41 kcal |
| Carbohydrates | 8.2 g | 9.8 g |
| Available carbs | 7.3 g | 8.8 g |
| Fiber | 0.9 g | 1.1 g |
| Sugars | 7.9 g | 9.4 g |
| Protein | 0.8 g | 1 g |
| Fat | 0.2 g | 0.2 g |
Source: USDA FoodData Central, Melons, cantaloupe, raw (SR Legacy, FDC 169092). Available carbohydrate = total carbohydrate minus fiber.
Sources: Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021: a systematic review. Am J Clin Nutr. 2021;114(5):1625–1632. USDA FoodData Central. How we calculate each value: Methodology & sources.
Data last reviewed 2026-09-29.