11–14gsugar
11gnatural sugar
12–14gtotal carbs
Mediumglycemic index
50% of the WHO 25g/day free-sugar guideline
What it takes to burn this off
50calories from this sugar
~12 minbrisk walk (~5.6 km/h)
~5 minrunning (~8 km/h)
Estimated for a typical 70kg (154 lb) adult — actual calories burned vary by body weight, pace, and fitness level. General reference only, not personalized advice.
Known as kharbuja in India — closely related to Western cantaloupe, with a similar moderate sugar content per serving.
Figures are for general reference, not personalized medical guidance; always confirm with a lab-tested label or professional for dietary decisions.
Source: USDA FoodData Central — melons, cantaloupe, raw (kharbuja/muskmelon variety). Total carbs: ~8.2g carbs per 100g, scaled to a 160g (1-cup) serving. GI: medium, per published glycemic index research. (last verified 2026-08-23)