Cantaloupe vs Cheez-Its
Side-by-side macro comparison. Cantaloupe vs Cheez-Its per their standard serving sizes.
Macro Comparison Table
| Macro | Cantaloupe | Cheez-Its | Difference |
|---|---|---|---|
| Calories | 54 cal | 150 cal | -64% Cantaloupe |
| Protein | 1.3g | 3g | -57% Cantaloupe |
| Carbs | 13g | 17g | -24% Cantaloupe |
| Fat | 0.3g | 8g | -96% Cantaloupe |
Differences shown relative to Cantaloupe. Positive = Cantaloupe has more.
Quick Take
Cantaloupe delivers 54 calories per serving with 1.3g protein, 13g carbs, and 0.3g fat. Cheez-Its delivers 150 calories with 3g protein, 17g carbs, and 8g fat. The most meaningful difference: Cantaloupe saves 96 calories per serving — meaningful over a week of meals. Both deliver similar protein density.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Cantaloupe gives you 96 more calories of headroom per serving — that's room for an extra snack, more vegetables, or a higher-protein second portion. If protein density matters more (which it does for preserving muscle on a deficit), Cantaloupe delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Cheez-Its brings 150 calories — useful when you're chasing a surplus and struggling to eat enough. Cheez-Its delivers 3g of protein per serving, which directly feeds muscle protein synthesis. The best pick depends on whether you need more total calories or more usable protein.
For Keto / Low-Carb
Cantaloupe fits cleanly into keto with only 13g carbs. Cheez-Its at 17g carbs uses significantly more of your daily 20g carb budget.
Frequently Asked
Which has more protein, Cantaloupe or Cheez-Its?
Cheez-Its has more protein: 3g vs 1.3g per serving. That's a difference of 1.7g.
Which has fewer calories, Cantaloupe or Cheez-Its?
Cantaloupe has 54 calories per serving vs 150 calories in Cheez-Its — a difference of 96 calories.
Is Cantaloupe or Cheez-Its better for keto?
Cantaloupe is the better keto choice at 13g carbs per serving vs 17g carbs in Cheez-Its.
Is Cantaloupe or Cheez-Its better for weight loss?
For weight loss, Cantaloupe gives you more calorie flexibility (96 cal less per serving). For preserving muscle during a deficit, Cantaloupe delivers more protein per calorie. Most people on cuts benefit from Cantaloupe.
Which Is Better for Your Goal?
🔥 Weight Loss
Cantaloupe
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Cheez-Its
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Cantaloupe
Lower carbohydrate content fits keto and low-carb macros without burning your carb budget.
Both fit most balanced diets. These verdicts reflect macro-only comparisons — taste, satiety, cost, and personal preference also matter.
Find Your Personal Macros
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Other ways Cantaloupe and Cheez-Its stack up:
Full Cantaloupe guide • Full Cheez-Its guide • All comparisons