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.
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.
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)
Methodology & Nutrition Data Sources
How we calculate nutrition data for Watermelon: Our calorie and macronutrient data integrates multiple authoritative federal nutrition databases. Values shown reflect standard serving sizes unless specified, based on USDA laboratory analysis of raw and prepared food samples.
- Calorie and macronutrient data sourced from the USDA FoodData Central — the comprehensive federal nutrition database covering 1M+ food items with full nutrient profiles.
- Daily Value percentages (% DV) based on FDA Daily Value reference amounts for a 2,000 calorie diet, as established under 21 CFR 101.9.
- Dietary reference intakes (DRI) for vitamins and minerals from the NIH Dietary Reference Intake tables — the gold standard for nutrient adequacy assessment.
- Glycemic index values cross-referenced with Harvard Health Glycemic Index Reference and 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 based on standard 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 Brazora Monk · Last updated May 17, 2026 · USDA FoodData Central & FDA Nutrition data current as of latest release
Track Your Nutrition
Use our free calorie calculator to find out exactly how many calories you need per day.
Frequently Asked Questions
How many calories are in Watermelon?
Watermelon contains 30 calories per 100g serving. This includes 2 calories from protein, 30 calories from carbohydrates, and 2 calories from fat.
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 exercise caution with Watermelon, which has a glycemic index of 72. Its carbohydrate content may affect blood sugar levels. Consult your healthcare provider.
What vitamins and minerals are in Watermelon?
Watermelon is a good source of vitamins C, A, B6 and minerals including Potassium, Magnesium. These nutrients support various bodily functions from energy metabolism to immune health.
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 May 17, 2026.
Related Calculators
Apple
52 cal · 0.3g protein per 100g
Banana
89 cal · 1.1g protein per 100g
Orange
47 cal · 0.9g protein per 100g
Mango
60 cal · 0.8g protein per 100g
Strawberry
32 cal · 0.7g protein per 100g
Blueberry
57 cal · 0.7g protein per 100g
Grapes (Red)
69 cal · 0.7g protein per 100g
Pineapple
50 cal · 0.5g protein per 100g