Watermelon Calories & Nutrition Facts
Very low in calories, high in lycopene and citrulline for cardiovascular support.
Quick answer
How many calories are in Watermelon?
Watermelon has 30 calories per 100g. A 1 cup diced (152g) has about 46 calories. It is a low-calorie food, with most calories coming from carbs.
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Macro targets
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Recipe total
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Source review
Watermelon Source Review: Cup, Wedge, and Bowl Calories
Reviewed May 17, 2026. This page keeps watermelon calories tied to edible gram weight so large cups and wedges are not understated by a 100g-only answer.
- Watermelon is low-calorie for its volume, but common servings are often 150-300g or more.
- The page separates plain fresh watermelon from juice, frozen bars, fruit cups, and sweetened packaged products.
- For tracking, weigh or estimate the edible flesh rather than rind-inclusive whole-fruit weight.
- USDA FoodData Central is the nutrition basis, with FDA serving-size context used for practical label comparisons.
Practical Portion Guide for Watermelon
| Portion | Calories | Protein | Carbs | Net carbs | Fat |
|---|---|---|---|---|---|
| 1 cup diced (152g) | 46 kcal | 0.9g | 11.6g | 10.9g | 0.3g |
| 1 wedge (286g) | 86 kcal | 1.7g | 21.7g | 20.6g | 0.6g |
| 2 cups diced (304g) | 91 kcal | 1.8g | 23.1g | 21.9g | 0.6g |
| 100g reference | 30 kcal | 0.6g | 7.6g | 7.2g | 0.2g |
Watermelon portions are often much larger than 100g. A cup, wedge, or bowl should be tracked by edible grams when precision matters.
% Daily Value: 1 cup diced (152g) vs 100g
Percent Daily Values use the FDA reference amounts for adults (protein 50g, fiber 28g, carbohydrate 275g, fat 78g, sodium 2,300mg, cholesterol 300mg, potassium 4,700mg). The FDA label guide treats 20% DV or more per serving as high and 5% DV or less as low. Potassium comes from USDA FoodData Central FDC ID 167765 (Watermelon, raw); the other values are this page's 100g reference scaled to the portion.
| Nutrient | Per 100g | % DV | 1 cup diced (152g) | % DV |
|---|---|---|---|---|
| Protein | 0.6g | 1% | 0.9g | 2% |
| Dietary fiber | 0.4g | 1% | 0.6g | 2% |
| Total carbohydrate | 7.6g | 3% | 11.6g | 4% |
| Total fat | 0.2g | 0% | 0.3g | 0% |
| Sodium | 1mg | 0% | 2mg | 0% |
| Cholesterol | 0mg | 0% | 0mg | 0% |
| Potassium (USDA) | 112mg | 2% | 170mg | 4% |
Source: FDA Daily Values (21 CFR 101.9), checked September 17, 2026. USDA record: FDC ID 167765.
Where Watermelon Ranks (USDA Comparisons)
Watermelon appears in these ranked USDA comparisons built from the same 100g dataset used on this page.
Serving Size Calculator
Macros Breakdown (per 100g)
Diet Suitability
Glycemic Index: 72 (High)
How Watermelon Fits Into a Diet
Watermelon works best as a high-water fruit snack, dessert, or warm-weather carbohydrate source when you want sweetness with modest calories by weight.
Pair watermelon with Greek yogurt, cottage cheese, eggs, lean protein, feta, or nuts when you want more protein, fat, or staying power.
Seedless, seeded, mini, juiced, frozen, and packaged watermelon can vary in sugar concentration and edible portion size.
Plan Around Watermelon
Compare Watermelon With Similar Fruits
Use this comparison when choosing a serving. Calories alone do not tell the full story: protein, fiber, fat, sodium, and realistic portion size determine whether a food fits your plan.
| Food | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| Watermelon | 30 kcal | 0.6g | 7.6g | 0.2g | 0.4g |
| Apple | 52 kcal | 0.3g | 14g | 0.2g | 2.4g |
| Banana | 89 kcal | 1.1g | 23g | 0.3g | 2.6g |
| Orange | 47 kcal | 0.9g | 12g | 0.1g | 2.4g |
| Mango | 60 kcal | 0.8g | 15g | 0.4g | 1.6g |
| Strawberry | 32 kcal | 0.7g | 7.7g | 0.3g | 2g |
All comparison values use each food's 100-unit reference so foods can be compared on the same basis.
Vitamins & Minerals
Vitamins
Minerals
Complete Nutrition Facts (per 100g)
% DV = percent of the FDA Daily Value for a 2,000-calorie diet, per 100g. Total sugars have no Daily Value; the FDA value applies to added sugars only.
Methodology & Nutrition Data Sources
How we calculate nutrition data for Watermelon: Calorie and macronutrient values are standardized reference profiles, generally based on USDA FoodData Central entries where available, then scaled to the serving you choose. Entries may come from different FDC data types or releases, and brand or preparation differences can change the numbers.
- Calorie and macronutrient data sourced from the USDA FoodData Central , the federal food composition database used as the main reference where a matching entry exists.
- Daily Value context: for % DV comparisons, use the FDA Daily Value reference amounts for a 2,000 calorie diet (21 CFR 101.9).
- Dietary reference intakes (DRI) for vitamins and minerals are available in the National Academies Dietary Reference Intake tables for further reading; this page does not calculate DRI percentages.
- Glycemic index values are approximate listed values; GI varies by variety, ripeness, and preparation, so compare with the Harvard Health Glycemic Index Reference and the University of Sydney GI database.
- Dietary guidelines context from the HHS/USDA Dietary Guidelines for Americans 2020–2025 , the federal evidence-based nutrition guidance.
Authoritative nutrition data sources:
- USDA FoodData Central, comprehensive food composition database
- FDA Nutrition Facts Label rules, % Daily Value methodology
- NIH Office of Dietary Supplements, vitamin and mineral research
- CDC Nutrition, Public Health Guidance, chronic disease and diet
- HHS/USDA Dietary Guidelines 2020–2025, federal nutrition recommendations
- Harvard T.H. Chan School of Public Health, The Nutrition Source, evidence-based dietary guidance
Nutrition Disclaimer: Calorie and nutrient values are generally based on USDA reference data and may vary by brand, preparation method, ripeness, and cooking technique. These values are for informational purposes only and should not replace personalized dietary advice from a registered dietitian. Individuals with medical conditions should consult a healthcare provider before making significant dietary changes.
Reviewed by Priya Lindqvist · Last updated September 17, 2026 · Values may not reflect the newest USDA FoodData Central release
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Frequently Asked Questions
How many calories are in 1 cup diced Watermelon?
1 cup diced (152g) of Watermelon has about 46 calories, 0.9g protein, 11.6g carbohydrates, 0.6g fiber, and 0.3g fat. The 152g portion weight is the USDA FoodData Central household measure for FDC ID 167765 (Watermelon, raw), scaled from the 100g reference values.
Is Watermelon high in protein?
Watermelon has 0.6g protein per 100g, which is 1% of the 50g FDA Daily Value. 1 cup diced (152g) supplies about 0.9g, or 2% DV. Under the FDA label guide (20% DV or more per serving is high, 5% or less is low), that serving counts as a low-protein serving.
Is Watermelon a good source of potassium?
USDA FoodData Central lists 112mg potassium per 100g for Watermelon, raw (FDC ID 167765), which is 2% of the 4,700mg Daily Value. 1 cup diced (152g) provides about 170mg, or 4% DV, a low contribution by the FDA 5% guide.
How many calories are in Watermelon?
Watermelon contains 30 calories per 100g serving. Using general 4-4-9 calorie factors, that is roughly 2 calories from protein, 30 calories from carbohydrates, and 2 calories from fat; these estimates may not add up exactly to the listed total.
Is Watermelon good for weight loss?
Yes, Watermelon is excellent for weight loss with only 30 calories per 100g. It is low in calories and can help you feel satisfied while maintaining a calorie deficit.
How much protein is in Watermelon?
Watermelon contains 0.6g of protein per 100g. This is a relatively low protein food; consider pairing it with higher protein sources.
What serving size should I track for Watermelon?
Track Watermelon by grams when precision matters. A practical starting point is 1 cup diced (152g), which is about 46 calories. For packaged, restaurant, fried, sauced, or sweetened versions, use the product label because brand formulas can differ from the plain reference.
Is Watermelon keto-friendly?
Watermelon is not ideal for strict keto diets due to its 7.6g of carbohydrates per 100g. Small portions may fit if your daily carb limit allows.
Is Watermelon good for diabetics?
People with diabetes should use caution with Watermelon, which has a listed glycemic index of 72. Its carbohydrate content may affect blood sugar response depending on portion size and meal context. Consult your healthcare provider for personal advice.
What vitamins and minerals are in Watermelon?
Calorique's food profile lists vitamins C, A, B6 and minerals including Potassium, Magnesium for Watermelon. These are general highlights, not measured amounts or a "good source" rating; check USDA FoodData Central or the product label for exact micronutrient values.
Where does Calorique get nutrition data for Watermelon?
Calorique standardizes Watermelon nutrition values per 100g using USDA FoodData Central reference fields where available, then scales the data into realistic serving sizes. FDA Nutrition Facts methodology and authoritative nutrition references are used for context. This page was last reviewed September 17, 2026.
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