Watermelon — Nutrition & Calories
Watermelon per 100g: 30 cal · 0.6g protein · 7.6g carbs · 0.2g fat · 0.4g fiber. Very low in calories, high in lycopene and citrulline for cardiovascular support.
Watermelon contains 30 calories per 100g serving — 0.6g protein, 7.6g carbs, 0.2g fat, 0.4g fiber, 1mg sodium. Per 100g: 30 calories. Vegan. Higher in carbs. Gluten-free. Very low in calories, high in lycopene and citrulline for cardiovascular support.
Watermelon Macros (per 100g)
Watermelon Calories by Serving Size
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 g (100g) | 30 cal | 0.6g | 7.6g | 0.2g |
| 100g | 30 cal | 0.6g | 7.6g | 0.2g |
| 200g | 60 cal | 1.2g | 15.2g | 0.4g |
| 1 cup (~240g) | 72 cal | 1.4g | 18.2g | 0.5g |
| 1 oz (28g) | 8 cal | 0.2g | 2.1g | 0.1g |
Burn Off Watermelon (30 calories) — Exercise Time
For a 154 lb (70 kg) person, time needed to burn 30 calories from Watermelon:
- Walking (3 mph)7 min
- Running (6 mph)2 min
- Cycling (moderate)3 min
- Swimming (moderate)4 min
Calculated from MET values per Compendium of Physical Activities 2024 (Ainsworth et al., updated from 2011).
Diet Compatibility
Frequently Asked Questions
How many calories are in Watermelon?
Watermelon contains 30 calories per 100g serving. That's 30 calories per 100g, or 72 calories per cup (~240g). Calorie content varies based on preparation method.
What's the protein content in Watermelon?
Watermelon has 0.6g of protein per 100g (0.6g protein per 100g). Low protein content; consider pairing with high-protein foods.
Is Watermelon suitable for keto diet?
Watermelon contains 7.6g carbs per serving, which may exceed strict keto thresholds (typically 20-50g carbs/day total). Consume in moderation if on keto.
Is Watermelon suitable for vegans?
Yes, Watermelon is vegan. It contains no animal products. Often used in plant-based diets for flavor.
What are the macros for Watermelon?
Per 100g: 30 calories, 0.6g protein (8% cal), 7.6g carbs (101% cal), 0.2g fat (6% cal). Fiber: 0.4g. Sodium: 1mg.
How much Watermelon should I eat to lose weight?
For weight loss, Watermelon fits a calorie deficit if portioned. A typical 500 cal/day deficit means Watermelon can comprise up to 1666g as a snack, or paired with vegetables for a meal. Use our Calorie Deficit Calculator to determine your daily target.