Cantaloupe vs Longan: 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?
Longan is generally healthier
Longan comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has more protein (1.3g vs 0.8g), more fiber (1.3g vs 0.9g), less sodium (0mg vs 16mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Cantaloupe
34 kcal
More Protein
Longan
1.3g
More Fiber
Longan
1.3g
Less Sugar
Cantaloupe
8g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Cantaloupe | Longan | Difference |
|---|---|---|---|
| Calories | 34kcal✓ | 60kcal | -26.0kcal |
| Protein | 0.8g | 1.3g✓ | -0.5g |
| Carbohydrates | 8g✓ | 15g | -7.0g |
| Fat | 0.2g | 0.1g✓ | +0.1g |
| Fiber | 0.9g | 1.3g✓ | -0.4g |
| Sugar | 8g✓ | 14g | -6.0g |
| Sodium | 16mg | 0mg✓ | +16.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Cantaloupe
Longan
Diet Compatibility
Cantaloupe
Longan
When to Choose Cantaloupe
- ✓Lower in calories (34 vs 60)
- ✓Lower in carbs (8g vs 15g)
- ✓Less sugar (8g vs 14g)
Common Uses
When to Choose Longan
- ✓Higher in protein (1.3g vs 0.8g)
- ✓More fiber (1.3g vs 0.9g)
- ✓Lower sodium (0mg vs 16mg)
Common Uses
Cantaloupe vs Longan: Nutritional Analysis
Longan is more calorie-dense at 60 calories per 100g compared to 34 for Cantaloupe, a difference of 26 calories. On the protein front, Longan delivers more with 1.3g 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 Longan tell different nutritional stories. Cantaloupe provides 8g of carbohydrates, 0.2g of fat, and 0.9g of fiber per 100g, while Longan contains 15g carbs, 0.1g fat, and 1.3g fiber. The higher fiber content in Longan supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Cantaloupe contains 8g while Longan has 14g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
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: Longan provides more protein (1.3g/100g), supporting muscle repair and growth.
- For sustained energy: Longan offers more fiber (1.3g/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 Longan?
Longan has more calories with 60 kcal per 100g, compared to Cantaloupe with 34 kcal. That's a difference of 26 calories per 100g serving.
Is Cantaloupe healthier than Longan?
Based on our nutritional analysis, Longan is generally the healthier choice, winning in 3 out of 5 key nutritional categories. Longan has 60 calories, 1.3g protein, and 1.3g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Cantaloupe and Longan?
Longan has more protein with 1.3g per 100g, compared to Cantaloupe with 0.8g. Longan provides 0.5g more protein per 100g serving.
Which is better for weight loss, Cantaloupe or Longan?
For weight loss, Cantaloupe is the better choice with only 34 calories per 100g compared to 60 calories in Longan. Longan also offers 1.3g of fiber per 100g, which helps you feel fuller longer.
Does Cantaloupe or Longan have fewer carbs?
Cantaloupe has fewer carbs with 8g per 100g, compared to Longan with 15g. If you're following a low-carb diet, Cantaloupe is the better option with 7.0g 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.