Cantaloupe: GI, GL, Carbs & Blood Sugar Impact

Q: "What is the GI of Cantaloupe?"

"The typical published GI of Cantaloupe is 65, with a reported range of 65-67 (evidence level: Moderate)."

Q: "How many carbohydrates are in Cantaloupe?"

"About 13.1 g per 1 cup diced (160 g) (8.2 g per 100 g), including 1.4 g of fiber."

Q: "Is Cantaloupe suitable for people with diabetes?"

"A reasonable choice at a normal cup-sized portion thanks to the low carbohydrate density."

Q: "What is the estimated glycemic load of Cantaloupe?"

"About 7.6 per 1 cup diced (160 g), calculated as GI × available carbohydrate ÷ 100. See the methodology for the exact formula."

Glycemic index of cantaloupe (65), glycemic load, carbs per cup, and how cantaloupe affects blood sugar for people with diabetes.

Category: Fruits · Nutrition data source: USDA FoodData Central · GI source: International Tables of GI & GL Values / University of Sydney · Last verified:

65 Glycemic Index Moderate

7.6 Estimated GL 1 cup diced (160 g)

13.1 g Carbohydrate per 1 cup diced (160 g)

1.4 g Fiber per 1 cup diced (160 g)

Does Cantaloupe Raise Blood Sugar?

Cantaloupe has a moderate-to-high published GI (around 65) but a low carbohydrate density — a cup is only about 13 g of carbohydrate. A normal portion is generally manageable.

How to Eat It

A cup-sized portion fits most plans. Spring Lee’s fasted test of 133 g of cantaloupe shows what a modest serving looks like on a real meter.

Nutrition Facts (Cantaloupe)

Nutrient	Per 100 g	Per serving
Calories	34 kcal	54 kcal
Carbohydrate	8.2 g	13.1 g
Fiber	0.9 g	1.4 g
Sugars	7.9 g	12.6 g
Protein	0.8 g	1.3 g
Fat	0.2 g	0.3 g

Source: USDA FoodData Central, record FDC ID 746770 ("Melons, cantaloupe, raw"). Values may differ from brand-specific products.

Glycemic Index

Published GI: 65 (typical value).
Reported range: 65-67.
Evidence level: Moderate.
Note: Moderate-to-high GI but low carbohydrate density.

Sources: International Tables of Glycemic Index and Glycemic Load Values (2008/2021); University of Sydney GI Database (glycemicindex.com). GI values are reported relative to a glucose reference.

Learn more: What is GI? · What is GL? · GI vs GL

Estimated Glycemic Load

GL ≈ 7.6 per 1 cup diced (160 g).

Calculation: GI (65) × available carbohydrate per serving (11.7 g = 8.2 g − 0.9 g fiber) ÷ 100. Calculated by DMSafeHaven; formula per standard published GL methodology.

Diabetes consideration: A reasonable choice at a normal cup-sized portion thanks to the low carbohydrate density.

What can change the impact?

Portion size
Ripeness

GI values can vary with variety, ripeness, preparation and testing conditions. The value above is a typical published figure, not a universal prediction for every individual or every serving.

Frequently Asked Questions

What is the GI of Cantaloupe?

The typical published GI of Cantaloupe is 65, with a reported range of 65-67 (evidence level: Moderate).

How many carbohydrates are in Cantaloupe?

About 13.1 g per 1 cup diced (160 g) (8.2 g per 100 g), including 1.4 g of fiber.

Is Cantaloupe suitable for people with diabetes?

A reasonable choice at a normal cup-sized portion thanks to the low carbohydrate density.

What is the estimated glycemic load of Cantaloupe?

About 7.6 per 1 cup diced (160 g), calculated as GI × available carbohydrate ÷ 100. See the methodology for the exact formula.

DMSafeHaven provides educational information based on publicly available nutrition databases and published research. It is not a substitute for individualized medical advice. Nutrition values: USDA FoodData Central (CC0). GI values: published tables (see methodology). GI/GL estimates do not predict any individual's glucose response — test your own blood glucose with your care team's guidance.