Calories in Watermelon
Watermelon has about 46 calories per 1 cup diced (152 g), or 30 kcal per 100 g. That serving gives you 0.9 g protein, 11.5 g carbs and 0.2 g fat.
Nutrition facts
Lab-analysed values from USDA FoodData Central (Watermelon, raw).
| Nutrient | Per 100 g | 1 cup diced (152 g) | 1 wedge (286 g) |
|---|---|---|---|
| Calories | 30 kcal | 46 kcal | 86 kcal |
| Protein | 0.6 g | 0.9 g | 1.7 g |
| Carbohydrates | 7.6 g | 11.5 g | 21.6 g |
| Fat | 0.2 g | 0.2 g | 0.4 g |
| Fiber | 0.4 g | 0.6 g | 1.1 g |
| Sugar | 6.2 g | 9.4 g | 17.7 g |
| Sodium | 1 mg | 2 mg | 3 mg |
About Watermelon
Watermelon is 92% water and just 30 kcal per 100 g, so a big wedge is only 85 kcal. It is one of the best foods for eating a lot of volume for very few calories.
Tip: A plate of watermelon after dinner is a 100 kcal dessert that actually fills you up.
Burn off 46 kcal
Rough estimates for a 70 kg adult.
- Brisk walking10 min
- Running4 min
- Cycling6 min
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Common questions
How many calories are in watermelon?+
About 46 kcal per 1 cup diced (152 g), or 30 kcal per 100 g. Very low calorie density; mostly water.
How many calories in 1 wedge of watermelon?+
1 wedge (286 g) is roughly 86 kcal with 1.7 g protein, 21.6 g carbs and 0.4 g fat.
How much protein is in watermelon?+
About 0.9 g per 1 cup diced. It is not a major protein source, so pair it with daal, yogurt, eggs, chicken or fish to balance the meal.
Is watermelon good for weight loss?+
Watermelon is low in calorie density (30 kcal per 100 g), so it fills you up for relatively few calories and fits easily into a weight-loss diet.
Related foods
Values are averages for general information only and are not medical or dietary advice. Actual calories depend on the recipe, cooking oil and portion size. Browse all foods in our food calorie database.