Cantaloupe vs Dragon Fruit: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Both foods have similar nutritional profiles
Both foods have similar nutritional profiles with each winning in different categories. Your choice should depend on your specific dietary goals and preferences. Cantaloupe has 34 calories while Dragon Fruit has 50 calories per 100g.
Quick Summary
Fewer Calories
Cantaloupe
34 kcal
More Protein
Dragon Fruit
0.9g
More Fiber
Dragon Fruit
1.8g
Less Sugar
Cantaloupe
8g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Cantaloupe | Dragon Fruit | Difference |
|---|---|---|---|
| Calories | 34kcal✓ | 50kcal | -16.0kcal |
| Protein | 0.8g | 0.9g✓ | -0.1g |
| Carbohydrates | 8g✓ | 11g | -3.0g |
| Fat | 0.2g✓ | 0.6g | -0.4g |
| Fiber | 0.9g | 1.8g✓ | -0.9g |
| Sugar | 8g | 8g | 0.0g |
| Sodium | 16mg✓ | 38mg | -22.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Cantaloupe
Dragon Fruit
Diet Compatibility
Cantaloupe
Dragon Fruit
When to Choose Cantaloupe
- ✓Lower in calories (34 vs 50)
- ✓Lower in carbs (8g vs 11g)
- ✓Less sugar (8g vs 8g)
- ✓Lower sodium (16mg vs 38mg)
Common Uses
When to Choose Dragon Fruit
- ✓Higher in protein (0.9g vs 0.8g)
- ✓More fiber (1.8g vs 0.9g)
Common Uses
Cantaloupe vs Dragon Fruit: Nutritional Analysis
Dragon Fruit is more calorie-dense at 50 calories per 100g compared to 34 for Cantaloupe, a difference of 16 calories. On the protein front, Dragon Fruit delivers more with 0.9g per 100g versus 0.8g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Cantaloupe and Dragon Fruit tell different nutritional stories. Cantaloupe provides 8g of carbohydrates, 0.2g of fat, and 0.9g of fiber per 100g, while Dragon Fruit contains 11g carbs, 0.6g fat, and 1.8g fiber. The higher fiber content in Dragon Fruit supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety.
Key Takeaways
- For weight management: Cantaloupe is the lower-calorie choice at 34 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Dragon Fruit provides more protein (0.9g/100g), supporting muscle repair and growth.
- For sustained energy: Dragon Fruit offers more fiber (1.8g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Cantaloupe or Dragon Fruit?
Dragon Fruit has more calories with 50 kcal per 100g, compared to Cantaloupe with 34 kcal. That's a difference of 16 calories per 100g serving.
Is Cantaloupe healthier than Dragon Fruit?
Cantaloupe and Dragon Fruit have similar nutritional profiles, with each food winning in different categories. The healthier choice depends on your specific dietary goals and nutritional needs.
What is the protein difference between Cantaloupe and Dragon Fruit?
Dragon Fruit has more protein with 0.9g per 100g, compared to Cantaloupe with 0.8g. Dragon Fruit provides 0.1g more protein per 100g serving.
Which is better for weight loss, Cantaloupe or Dragon Fruit?
For weight loss, Cantaloupe is the better choice with only 34 calories per 100g compared to 50 calories in Dragon Fruit. Dragon Fruit also offers 1.8g of fiber per 100g, which helps you feel fuller longer.
Does Cantaloupe or Dragon Fruit have fewer carbs?
Cantaloupe has fewer carbs with 8g per 100g, compared to Dragon Fruit with 11g. If you're following a low-carb diet, Cantaloupe is the better option with 3.0g fewer carbohydrates.
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About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.