Cantaloupe vs Crackers
Side-by-side macro comparison. Cantaloupe vs Crackers per their standard serving sizes.
Macro Comparison Table
| Macro | Cantaloupe | Crackers | Difference |
|---|---|---|---|
| Calories | 54 cal | 79 cal | -32% Cantaloupe |
| Protein | 1.3g | 1g | +30% Cantaloupe |
| Carbs | 13g | 10g | +30% Cantaloupe |
| Fat | 0.3g | 3.5g | -91% 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. Crackers delivers 79 calories with 1g protein, 10g carbs, and 3.5g fat. The most meaningful difference: they're within 25 calories per serving, so calorie load is essentially equivalent. Both deliver similar protein density.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Cantaloupe gives you 25 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. Crackers brings 79 calories — useful when you're chasing a surplus and struggling to eat enough. Cantaloupe delivers 1.3g 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
Crackers fits cleanly into keto with only 10g carbs. Cantaloupe at 13g carbs uses significantly more of your daily 20g carb budget.
Frequently Asked
Which has more protein, Cantaloupe or Crackers?
Cantaloupe has more protein: 1.3g vs 1g per serving. That's a difference of 0.30000000000000004g.
Which has fewer calories, Cantaloupe or Crackers?
Cantaloupe has 54 calories per serving vs 79 calories in Crackers — a difference of 25 calories.
Is Cantaloupe or Crackers better for keto?
Crackers is the better keto choice at 10g carbs per serving vs 13g carbs in Cantaloupe.
Is Cantaloupe or Crackers better for weight loss?
For weight loss, Cantaloupe gives you more calorie flexibility (25 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
Cantaloupe
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Crackers
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
The "right" food depends on your individual macro targets. Calculate yours in 60 seconds:
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Other ways Cantaloupe and Crackers stack up:
Full Cantaloupe guide • Full Crackers guide • All comparisons