Watermelon: calories and nutrition facts
100 g of watermelon has 30 kcal. 1 cup, diced (152 g): 46 kcal.
Watermelon is in the family Fruits. Per 100 g it provides 0.61 g protein, 7.5 g carbohydrates (0.4 g fiber) and 0.15 g fat: about 89% of its calories come from carbohydrates.
What watermelon provides most
No nutrient reaches 10% of the Daily Value in 100 g of watermelon.
Watermelon per serving
The serving is 1 cup, diced, 152 g, from USDA's household measure.
| Nutrient | 100 g | 1 cup, diced |
|---|---|---|
| Calories | 30 kcal | 46 kcal |
| Protein | 0.61 g | 0.93 g |
| Carbohydrates | 7.5 g | 11.5 g |
| Fiber | 0.4 g | 0.61 g |
| Sugars | 6.2 g | 9.4 g |
| Fat | 0.15 g | 0.23 g |
| Sodium | 1 mg | 1.5 mg |
Watermelon nutrition facts (per 100 g)
Macronutrients
| Nutrient | Amount | % DV |
|---|---|---|
| Energy | 30 kcal | — |
| Protein | 0.61 g | 1 % |
| Total fat | 0.15 g | 0 % |
| Saturated fat | 0.02 g | 0 % |
| Monounsaturated fat | 0.04 g | — |
| Polyunsaturated fat | 0.05 g | — |
| Cholesterol | 0 mg | 0 % |
| Carbohydrates | 7.5 g | 3 % |
| Dietary fiber | 0.4 g | 1 % |
| Total sugars | 6.2 g | — |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 28 µg | 3 % |
| Vitamin C | 8.1 mg | 9 % |
| Vitamin D | 0 µg | 0 % |
| Vitamin E | 0.05 mg | 0 % |
| Vitamin K | 0.1 µg | 0 % |
| B1 · Thiamin | 0.03 mg | 3 % |
| B2 · Riboflavin | 0.02 mg | 2 % |
| B3 · Niacin | 0.18 mg | 1 % |
| B6 | 0.04 mg | 3 % |
| B9 · Folate | 3 µg | 1 % |
| B12 | 0 µg | 0 % |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 7 mg | 1 % |
| Iron | 0.24 mg | 1 % |
| Magnesium | 10 mg | 2 % |
| Phosphorus | 11 mg | 1 % |
| Potassium | 112 mg | 2 % |
| Sodium | 1 mg | 0 % |
| Zinc | 0.1 mg | 1 % |
| Selenium | 0.4 µg | 1 % |
Fatty acids & more
| Nutrient | Amount | % DV |
|---|---|---|
| Omega-3 · ALA | 0 g | — |
| Omega-3 · EPA | 0 g | — |
| Omega-3 · DHA | 0 g | — |
% DV: FDA Daily Values (2020), 2,000-calorie adult diet; «—» where none is set. Not a personal recommendation.
Compared with other fruits
Of 18 foods in this family on Micela, watermelon ranks 16th for calories per 100 g. See the full table.
| # | Food | kcal / 100 g | Protein |
|---|---|---|---|
| 1 | 🥑 Avocado | 160 | 2 g |
| 2 | 🍌 Banana | 89 | 1.1 g |
| 3 | 🍇 Grape | 69 | 0.72 g |
| 4 | 🍒 Cherry | 63 | 1.1 g |
| 5 | 🥝 Kiwi | 61 | 1.1 g |
| 6 | 🥭 Mango | 60 | 0.82 g |
| 7 | 🍏 Green apple | 58 | 0.44 g |
| 8 | 🍐 Pear | 57 | 0.36 g |
| 9 | 🫐 Blueberry | 57 | 0.74 g |
| 10 | 🍎 Apple | 52 | 0.26 g |
| 11 | 🍍 Pineapple | 50 | 0.54 g |
| 12 | 🍊 Orange | 47 | 0.94 g |
| 13 | 🍑 Peach | 39 | 0.91 g |
| 14 | 🍈 Melon | 34 | 0.84 g |
| 15 | 🍓 Strawberry | 32 | 0.67 g |
| 16 | 🍉 Watermelon | 30 | 0.61 g |
| 17 | 🍋🟩 Lime | 30 | 0.7 g |
| 18 | 🍋 Lemon | 29 | 1.1 g |
Where it comes from
Northeastern Africa.
Approximate origin, under review.
Frequently asked questions
How many calories does watermelon have?
100 g of watermelon has 30 kcal. 1 cup, diced (152 g) has 46 kcal.
How much protein does watermelon have?
0.61 g per 100 g; 0.93 g in 1 cup, diced.
How many carbs does watermelon have?
7.5 g of carbohydrates per 100 g, of which 0.4 g is fiber and 6.2 g sugars.
Where does watermelon come from?
Northeastern Africa. This is an approximate origin, under review.
Source
USDA National Nutrient Database for Standard Reference, Release 28 (2015) · NDB 9326 · Watermelon, raw · Watermelon, raw
One serving (1 cup, diced) is about 2% of a 2,000-calorie diet. Work out how many calories you need · How we calculate these numbers