Cantaloupe: GI, GL, Carbs & Blood Sugar Impact
Glycemic index of cantaloupe (65), glycemic load, carbs per cup, and how cantaloupe affects blood sugar for people with diabetes.
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 (generic food item, per 100 g edible portion). 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.
- 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.