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Watermelon calories and nutrition facts
100 grams of watermelon contains 30 calories, with 0.6 g of protein, 7.6 g of carbohydrate and 0.2 g of fat. It provides 0.4 g of fiber and 6.2 g of sugar per 100 g. Most of its calories come from carbohydrate.
Watermelon is 91% water, so a big, satisfying wedge costs surprisingly little — a whole cup of diced flesh has fewer calories than a rich tea biscuit. It is the classic high-volume food: weight on the plate, little energy in it. Log it diced rather than "one slice", because slices are wildly inconsistent.
Where the calories come from
Protein 7% Carbs 88% Fat 5%
How watermelon compares
Per 100 g, against the closest fruit in this database.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Watermelon | 30 kcal | 0.6 g | 7.6 g | 0.2 g |
| Canned fruit salad, water pack | 30 kcal | 0.4 g | 7.9 g | 0.1 g |
| Strawberries | 32 kcal | 0.7 g | 7.7 g | 0.3 g |
| Acerola, raw | 32 kcal | 0.4 g | 7.7 g | 0.3 g |
| White grapefruit | 32 kcal | 0.6 g | 8.2 g | 0.1 g |
Nutrition facts for watermelon
| Nutrient | Per 100 g | Per 1 cup, diced |
|---|---|---|
| Calories | 30 kcal | 46 kcal |
| Protein | 0.6 g | 1 g |
| Carbohydrate | 7.6 g | 12 g |
| Fat | 0.2 g | 0 g |
| Fiber | 0.4 g | 1 g |
| Sugar | 6.2 g | 9 g |
| Saturated fat | 0 g | 0 g |
| Salt | 0 g | 0 g |
Print an EU-style nutrition label for watermelon — per 100 g and per portion.
Vitamins and minerals in watermelon
Per 100 g, highest share of the Daily Value first. %DV = the adult Daily Value (FDA reference). USDA reference data — not medical advice.
| Nutrient | Per 100 g | %DV |
|---|---|---|
| Vitamin C | 8.1 mg | 9% |
| Copper | 0.04 mg | 4% |
| Thiamin (B1) | 0.03 mg | 3% |
| Vitamin B6 | 0.05 mg | 3% |
| Vitamin A | 28 µg | 3% |
| Magnesium | 10 mg | 2% |
| Potassium | 112 mg | 2% |
| Manganese | 0.04 mg | 2% |
See the richest foods per nutrient in the nutrient toplists.
Calories in common watermelon servings
How many calories in a portion of watermelon — reference serving estimates with the gram weight shown.
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 100 g (100 g) | 30 kcal | 1 g | 8 g | 0 g |
| 10 watermelon balls (122 g) | 37 kcal | 1 g | 9 g | 0 g |
| 1 cup, diced (152 g) | 46 kcal | 1 g | 12 g | 0 g |
| 1 cup, balls (154 g) | 46 kcal | 1 g | 12 g | 0 g |
| 1 wedge (286 g) | 86 kcal | 2 g | 22 g | 1 g |
Log watermelon in one tap
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Related guides
Frequently asked questions
How many calories are in watermelon?
Watermelon has 30 calories per 100 grams. A typical serving of 1 cup, diced (152 g) has about 46 calories.
How much protein is in watermelon?
Watermelon contains 0.6 g of protein per 100 g, or about 1 g per 1 cup, diced.
How much sugar is in watermelon?
Watermelon contains 6.2 g of sugar per 100 g. Nutrition values are reference figures; brands and preparation change the real amount, so weigh and log what you actually eat.
Is watermelon low in carbs?
Yes by the numbers: Watermelon has 7.6 g of carbohydrate per 100 g. People following low-carb or keto approaches often include foods in this range — portion size and your own plan still decide.
Is watermelon low in calories?
Compared with other fruit it is: 30 kcal per 100 g versus a category median of 60 kcal.
Are these watermelon calories exact?
No. These are per-100-gram reference values from the USDA FoodData Central SR Legacy source family. Portion size, ripeness, cut and cooking method all change the real number, so treat them as an estimate and log your own portion.
Related foods
Source: USDA FoodData Central SR Legacy #167765 (2018-04 release). US Government work — public domain in the United States. Reference values per 100 g edible portion.
