Melons are a refreshing and healthy summer fruit, but their sugar content varies significantly between varieties. If you are watching your sugar intake — whether for diabetes management, weight loss, or general health — knowing which melons are the sweetest can help you make informed choices. Here is the complete ranking.
Interactive Melon Sugar Ranking
Melon Sugar Content — Ranked by Sugar (Highest First)
Highest sugar: Crenshaw Melon (9.5g per 100g)
| Melon | Sugar/100g | Per Serve | Calories |
|---|---|---|---|
| Crenshaw MelonHIGHEST | 9.5g | 14.3g | 42 |
| Persian Melon | 9g | 13.5g | 40 |
| Galia Melon | 8.5g | 12.8g | 37 |
| Honeydew | 8.1g | 12.2g | 36 |
| Rockmelon (Cantaloupe) | 7.9g | 11.9g | 34 |
| Piel de Sapo | 7.5g | 11.3g | 36 |
| Canary Melon | 7g | 10.5g | 40 |
| Watermelon | 6g | 9g | 30 |
| Winter Melon | 2.5g | 3.8g | 15 |
| Casaba Melon | 2.2g | 3.3g | 36 |
Per serve = 150g (1 cup diced). Values are approximate and vary by variety and ripeness.
The Sweetest Melon: Crenshaw
The Crenshaw melon takes the crown as the sweetest commonly available melon, with approximately 9.5g of sugar per 100g. Crenshaw melons are large, pear-shaped fruits with salmon-orange flesh and a distinctive sweet, slightly spicy flavour. They are a cross between a Casaba and a Persian melon, and are available in late summer to early autumn.
A single serve of Crenshaw melon (150g, about 1 cup diced) contains about 14.3g of sugar — roughly equivalent to the sugar in a medium apple. While this is higher than other melons, it is still natural fruit sugar accompanied by fibre, vitamins and water.
Other High-Sugar Melons
- Persian melon: About 9.0g sugar per 100g. Very sweet and fragrant, similar to rockmelon but larger.
- Galia melon: About 8.5g sugar per 100g. Aromatic and intensely flavoured, a honeydew-cantaloupe hybrid.
- Honeydew: About 8.1g sugar per 100g. Sweet and creamy with smooth, pale green flesh.
- Rockmelon (cantaloupe): About 7.9g sugar per 100g. Moderate sugar but extremely rich in vitamin A and C.
Why Watermelon Is Not the Sweetest
Many people assume watermelon is the sweetest melon because it tastes so sweet on a hot day. However, watermelon actually has one of the lowest sugar contents per 100gof any common melon — only about 6.0g. This is because watermelon is 92% water, so the sugar is diluted across a very large volume of water.
The catch is that watermelon is extremely easy to eat in large quantities. A quarter of a medium watermelon can contain 30-40g of sugar — more than any other melon — simply because you are eating a much larger volume. Portion control matters more with watermelon than with any other melon.
The Lowest-Sugar Melons
At the other end of the spectrum:
- Casaba melon: Only 2.2g sugar per 100g — the lowest of any sweet melon. Mild, cucumber-like flavour.
- Winter melon: Only 2.5g sugar per 100g. Not eaten as a sweet fruit — used in savoury cooking, particularly in Asian cuisine.
- Canary melon: About 7.0g sugar per 100g. Mildly sweet with bright yellow skin.
What This Means for Your Diet
Even the sweetest melons are relatively low in sugar compared to other fruits and processed foods. For context:
- A cup of Crenshaw melon (highest sugar): ~14g sugar
- A medium banana: ~14g sugar
- A cup of grapes: ~23g sugar
- A can of soft drink: ~35g sugar
- A chocolate bar: ~25g sugar
So even if you choose the sweetest melon, you are still making a healthy choice. The sugar in melon is natural, accompanied by fibre, vitamins, minerals and water. The Australian Dietary Guidelines recommend two serves of fruit per day, and any melon can count towards this target.
How to Reduce Sugar Intake from Melons
If you love melon but want to limit your sugar intake, here are practical strategies:
- Choose lower-sugar varieties: Casaba and watermelon have the least sugar. See our least sugar melon guide.
- Control portion size: The biggest sugar issue with melon isn't the sugar per 100g — it's how much you eat. A quarter watermelon has 30–40g of sugar. Stick to 1 cup (150g) per serving.
- Pair with protein: Eating melon with Greek yoghurt, cottage cheese or nuts slows sugar absorption and prevents blood sugar spikes.
- Eat during the day: Melon's natural sugars are better used during the day when you're active. See our guide on whether you can eat melon at night.
- Avoid melon juice: Juicing removes the fibre, concentrating the sugar. Whole melon is always better than juice. See our fruit juice guide for why this matters.
Melon Sugar Content vs Other Fruits
Even the sweetest melon is relatively low in sugar compared to other fruits:
| Fruit | Sugar per 100g |
|---|---|
| Crenshaw melon (highest melon) | 9.5g |
| Banana | 12.2g |
| Mango | 13.7g |
| Grapes | 16.0g |
| Dried apricots | 38.9g |
| Dates | 63.4g |
So even if you choose the sweetest melon available, you're making a healthier choice than eating grapes, dried fruit, or any processed sweet snack. For the complete sugar comparison across all foods, see our sugar in food guide.
Best Melons for Diabetics
If you have diabetes, the best melon choices are those with the lowest sugar content per serve: Casaba melon, watermelon (in controlled portions of 1 cup), and rockmelon (which has slightly higher sugar but is extremely nutrient-dense). Always consult your healthcare provider about fruit intake and blood sugar management.
Frequently Asked Questions
The Crenshaw melon has the highest sugar content at approximately 9.5g per 100g. Other high-sugar melons include the Persian melon (9.0g), Galia melon (8.5g), and honeydew (8.1g). For comparison, watermelon has only 6.0g per 100g due to its extremely high water content.
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