You're visiting from United States6,990 dishes in the database… visits
VerifyDish
Sign in

← Back to food library

Cantaloupe

Add to my diary

Cantaloupe

Also known as: Dưa lưới · Desserts & fruit · 150 g serving · 4 min total

Good choice

Dưa lưới 150g ~55 kcal; vitA/C, đường 12g, gần 0 béo.

Lời khuyên: Ăn miếng, bỏ hạt. Khác nước ép/sinh tố dưa lưới. Mát, hợp ăn sáng.

45 kcal per serving

Protein 0.9 g · Carbs 11.3 g · Fat 0.2 g · Fibre 0.6 g · Sugars 9.3 g · Sodium 1.5 mg

Where the calories come from

Where the calories come fromCalories: 7% protein, 89% carbohydrate, 4% fat. 45 kcal total.45kcal / serving
  • Protein0.92 g · 7%
  • Carbohydrate11.32 g · 89%
  • Fat0.23 g · 4%

Estimated, per 150 g serving.

Daily Value at a glance

Protein2 % % Daily Value
Fibre2 % % Daily Value
Sodium0 % % Daily Value

% Daily Value is based on a 2,000 kcal reference diet. All values estimated.

Nutrition — 150 g Estimated

NutrientAmount% Daily Value
Energy45.0 kcal2%
Protein0.9 g2%
Carbohydrate11.3 g4%
of which net carbs (carbs minus fibre)10.7 g—
of which sugars9.3 g—
of which added sugars0.0 g0%
Fat0.2 g0%
of which saturated fat0.0 g0%
Fibre0.6 g2%
Sodium1.5 mg0%
Where the calories come from
Protein 8% · Carbohydrate 100% · Fat 4% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A42.0 µg RAE5%
Vitamin C12.2 mg14%
Vitamin E0.1 mg1%
Vitamin K0.2 µg0%
Niacin (B3)0.3 mg2%
Vitamin B60.1 mg6%
Folate (B9)4.5 µg1%
Calcium10.5 mg1%
Iron0.4 mg2%
Magnesium15.0 mg4%
Phosphorus16.5 mg1%
Potassium168.0 mg4%
Zinc0.2 mg2%
Selenium0.6 µg1%
Copper0.1 mg11%
Manganese0.1 mg4%

% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Top vitamins & minerals

% Daily Value per 150 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingVitamin C: 14 %; Copper: 11 %; Vitamin B6: 6 %; Vitamin A: 5 %; Magnesium: 4 %; Potassium: 4 %Vitamin C14 %Copper11 %Vitamin B66 %Vitamin A5 %Magnesium4 %Potassium4 %
Health scoreHealth score 79 out of 100, rated Good.79/ 100
Good

Health score

79 / 100 · Good

Formula: protective index 69 + NOVA 1 adjustment (+5) + overall level (ok → +5) = 79, clamped to 1–100.

A VerifyDish internal estimate from the dish's protective index, processing level (NOVA) and overall level. Not a medical standard and not a substitute for professional advice.

Glycaemic index: Medium GI. Raises blood sugar at a moderate pace. No numeric GI value is listed — the data only records the band.

Nutrition — 100 g Estimated

NutrientAmount% Daily Value
Energy30.0 kcal2%
Protein0.6 g1%
Carbohydrate7.6 g3%
of which net carbs (carbs minus fibre)7.2 g—
of which sugars6.2 g—
of which added sugars0.0 g0%
Fat0.2 g0%
of which saturated fat0.0 g0%
Fibre0.4 g1%
Sodium1.0 mg0%
Where the calories come from
Protein 8% · Carbohydrate 101% · Fat 6% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A28.0 µg RAE3%
Vitamin C8.1 mg9%
Vitamin E0.1 mg1%
Vitamin K0.1 µg0%
Niacin (B3)0.2 mg1%
Folate (B9)3.0 µg1%
Calcium7.0 mg1%
Iron0.2 mg1%
Magnesium10.0 mg2%
Phosphorus11.0 mg1%
Potassium112.0 mg2%
Zinc0.1 mg1%
Selenium0.4 µg1%

% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Suitable for

  • Vegan
  • Vegetarian
  • Halal
  • Gluten-free
  • Dairy-free
  • Low sodium

Ingredients

  • Dưa lưới — 150 g

How it is made

raw · Prep 4 min

Cắt miếng ăn tươi. Không ép, không sinh tố.

Good to know

What is good

  • NOVA 1, kcal thấp
  • VitA, vitC

Watch out for

  • Đường quả 12g
  • Nhanh lên men khi chín nẫu

Healthier swaps

Portion sizes

  • Piece — 150 g

How long to burn this off

Estimated time to burn the calories of the portion below — pick a portion and the times update.

45 kcal per 150 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 10 min10 min
Running (steady run, 8 MET)≈ 5 min5 min
Cycling (moderate pace, 6 MET)≈ 6 min6 min

Using the default 70 kg — sign in and set your weight for numbers based on your body.

Estimates only, from standard MET values (walking 3.5, running 8, cycling 6). Actual energy burned varies with speed, terrain and fitness. Not medical advice.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Data source: in-house-lab · Last updated 2026-09-18 · Verified by rule-engine-v2 · Basis: estimated-serve

Similar dishes

Dishes from the same family first, ranked by shared ingredients and closest nutrition. All values estimated, per serving.

Cantaloupe sweet soupCantaloupe sweet soupDesserts, sweets & fruit172 kcalP 1g · C 30g · F 6gper 200 g servingLimit this oneCantaloupe ice creamCantaloupe ice creamDesserts, sweets & fruit151 kcalP 2g · C 22g · F 7gper 120 g servingEnjoy in moderationOriental melonOriental melonDesserts & fruit45 kcalP 1g · C 11g · F 0gper 150 g servingGood choiceOriental sweet melonOriental sweet melonDesserts & fruit45 kcalP 1g · C 11g · F 0gper 150 g servingGood choiceStrawberryStrawberryDesserts & fruit48 kcalP 1g · C 12g · F 0gper 150 g servingGood choiceElaeocarpus fruitElaeocarpus fruitDesserts, sweets & fruit48 kcalP 1g · C 12g · F 0gper 80 g servingGood choice