Calorie comparison
Cantaloupe vs Dates
Per 100 grams, cantaloupe is the lighter choice by 243 calories, while dates delivers more protein. The right pick depends on your goal — fewer calories for a cut, more protein to stay full.
Per 100 grams
| Per 100 g | Cantaloupe | Dates |
|---|---|---|
| Calories | 34 | 277 |
| Protein | 0.8 g | 1.8 g |
| Carbs | 8 g | 75 g |
| Fat | 0.2 g | 0.2 g |
Orange highlights the "better for a calorie deficit" value (fewer calories, fat and carbs; more protein). Your goals decide what "better" means.
Per typical serving
🍈 Cantaloupe
1 cup diced (160 g)
54 cal
1.3 g protein · 12.8 g carbs · 0.3 g fat
🌴 Dates
1 medjool date (24 g)
66 cal
0.4 g protein · 18 g carbs · 0 g fat
Frequently asked
Which has more calories, cantaloupe or dates?
Per 100 g, cantaloupe has 34 calories and dates has 277. Cantaloupe is lower in calories.
Which has more protein, cantaloupe or dates?
Cantaloupe has 0.8 g of protein per 100 g; dates has 1.8 g. Dates wins on protein.
Is cantaloupe or dates better for weight loss?
For a calorie deficit, the lower-calorie, higher-protein option usually helps you stay full on fewer calories. Here that leans toward cantaloupe — but portion size matters more than which food you pick.
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