Watermelon vs Cantaloupe: which is healthier?

Per 100g, Watermelon has 30 calories, 0.6g protein, 0.4g fiber, and 0.2g fat, while Cantaloupe has 34 calories, 0.8g protein, 0.8g fiber, and 0.2g fat. Their macros are close enough that either fits the same plan; pick based on preparation and what you pair them with.

Which has more calories, Watermelon or Cantaloupe?

Per 100g, Watermelon has 30 calories and Cantaloupe has 34 calories, a difference of 4 calories. In practical terms, 1 cup, diced (46 calories) of watermelon compares with 1 cup cubed (54 calories) of cantaloupe.

Which has more protein, Watermelon or Cantaloupe?

Cantaloupe leads on protein with 0.8g per 100g; the gap is 0.2g per 100g (Watermelon 0.6g vs Cantaloupe 0.8g). If you are tracking protein targets, that difference compounds quickly across a full day of meals.

Which is better for a low-carb diet, Watermelon or Cantaloupe?

Watermelon has 7.6g of carbs per 100g compared to 8.2g in Cantaloupe, making Watermelon the easier fit for low-carb or keto plans. Fiber is 0.4g vs 0.8g per 100g, which also affects net carbs.

Can I substitute Watermelon for Cantaloupe?

Often, yes. Swapping cantaloupe for watermelon shifts your meal by about 4 calories and 0.2g of protein per 100g, so adjust portions if you are logging macros. Texture and cooking behavior differ more than nutrition in many recipes, so test the swap in small batches first.