Cantaloupe vs Dates
Side-by-side macro comparison. Cantaloupe vs Dates per their standard serving sizes.
Macro Comparison Table
| Macro | Cantaloupe | Dates | Difference |
|---|---|---|---|
| Calories | 54 cal | 133 cal | -59% Cantaloupe |
| Protein | 1.3g | 0.9g | +44% Cantaloupe |
| Carbs | 13g | 36g | -64% Cantaloupe |
| Fat | 0.3g | 0.1g | +200% 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. Dates delivers 133 calories with 0.9g protein, 36g carbs, and 0.1g fat. The most meaningful difference: Cantaloupe saves 79 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 79 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. Dates brings 133 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
Cantaloupe fits cleanly into keto with only 13g carbs. Dates at 36g carbs uses significantly more of your daily 20-30g carb budget.
Frequently Asked
Which has more protein, Cantaloupe or Dates?
Cantaloupe has more protein: 1.3g vs 0.9g per serving. That's a difference of 0.4g.
Which has fewer calories, Cantaloupe or Dates?
Cantaloupe has 54 calories per serving vs 133 calories in Dates — a difference of 79 calories.
Is Cantaloupe or Dates better for keto?
Cantaloupe is the better keto choice at 13g carbs per serving vs 36g carbs in Dates.
Is Cantaloupe or Dates better for weight loss?
For weight loss, Cantaloupe gives you more calorie flexibility (79 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
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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