How Much Oxalate Is in Cantaloupe?
mg oxalate
per serving
Serving: 1 cup (160 g)
Verdict: 🟢 Safe
Per 100g: 1 mg
Data: Harvard T.H. Chan SPH (2024)
Here's the takeaway: Cantaloupe earns a Safe rating (🟢) at 2 mg oxalate per serving. Being under 25 mg means it fits comfortably in everyday eating. Keep your usual habits — adequate fluids and calcium in meals — and Cantaloupe poses no special concern.
Putting Cantaloupe in context: it lands well below the category average of 21 mg. In the database, 89% of fruits (101 of 113) fall in the 🟢 Safe group (under 25 mg oxalate/serving). The typical fruits here averages 21 mg oxalate per serving, so Cantaloupe runs 91% below that baseline. That places it among the lower-oxalate options in its category. Why this matters: the gap between two Safe foods can be wide — one may hold 5 mg oxalate while another sits at 24 mg. The lower one leaves more room in your day. See all fruits rated Safe for a full side-by-side.
Why does oxalate per 100g matter?
Per-100g values put every food on the same scale, which is handy when serving sizes differ a lot between foods — or when your portion doesn't match the standard serving. It lets you compare apples to apples on oxalate density. For Cantaloupe, the measured oxalate value is 2 mg per 1 cup (Safe).
How accurate is the oxalate measurement?
These values come from Harvard's 2024 ion-chromatography analysis — the gold-standard method for oxalate. Real measured data rather than estimates. Sample-to-sample variation exists, but no published source is more dependable for food oxalate. For context, Cantaloupe measures 2 mg per 1 cup, rated Safe.
How does this compare to other foods?
Anything under 25 mg per serving is Safe; 25-99 mg is Caution; 100 mg or more is Avoid. The category pages on OxalateWatch list foods side by side, so you can see where this one ranks. Applied to Cantaloupe: 2 mg oxalate per 1 cup — Safe per Harvard (2024).