Fruits
Watermelon calories and nutrition
A cup of diced watermelon (152 g) has 46 calories, with 0.9 g of protein, 11 g of carbs and 0.2 g of fat. That is 30 calories per 100 g.
Raw watermelon. Data: USDA FoodData Central, “Watermelon, raw”. Edible raw flesh only; rind is excluded. A wedge is about one sixteenth of USDA’s reference melon.
Serving size
1 cup, diced · 152 g
46 calories
- Protein
- 0.9 g7% of calories · 2% DV
- Carbs
- 11 g89% of calories · 4% DV
- Fat
- 0.2 g4% of calories · 0% DV
- Fiber
- 0.6 g
- Sugars
- 9.4 g
- Saturated fat
- 0.0 g
- Sodium
- 1.5 mg
Calories in watermelon by serving
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup, diced152 g | 46 | 0.9 g | 11 g | 0.2 g |
| 1 wedge286 g | 86 | 1.7 g | 22 g | 0.4 g |
| 100 g100 g | 30 | 0.6 g | 7.5 g | 0.1 g |
Serving weights are USDA’s household measures for this food.
Watermelon nutrition facts
Per 100 g, 30 calories: 7% from protein, 89% from carbs and 4% from fat.
| Nutrient | Per 100 g | Per serving1 cup, diced · 152 g | % Daily Value |
|---|---|---|---|
| Calories | 30 | 46 | – |
| Total fat | 0.1 g | 0.2 g | 0% |
| Saturated fat | 0.0 g | 0.0 g | 0% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Sodium | 1.0 mg | 1.5 mg | 0% |
| Total carbohydrate | 7.5 g | 11 g | 4% |
| Dietary fiber | 0.4 g | 0.6 g | 2% |
| Total sugars | 6.2 g | 9.4 g | – |
| Protein | 0.6 g | 0.9 g | 2% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Calcium | 7.0 mg | 11 mg | 1% |
| Iron | 0.2 mg | 0.4 mg | 2% |
| Potassium | 112 mg | 170 mg | 4% |
| Vitamin A | 28 µg | 43 µg | 5% |
| Vitamin C | 8.1 mg | 12 mg | 14% |
% Daily Value is per serving (1 cup, diced), using the FDA’s Daily Values. Calorie shares use 4 calories per gram of protein and carbs and 9 per gram of fat.
How long to walk it off
Walking at 3 mph, a 150-lb adult burns about 3.2 calories a minute on top of what they would burn at rest. So a cup of diced watermelon (46 calories) takes about 14 minutes of walking, roughly 1,600 steps.
Compare calories by serving
A cup of diced watermelon has 46 calories, 15 fewer calories than a cup of diced honeydew melon (61 calories). The portions weigh 152 g and 170 g, respectively.
Related foods to explore
Watermelon questions
How much protein is in a cup of diced watermelon?
A cup of diced watermelon (152 g) has 0.9 g of protein, 2% of the 50 g Daily Value. That is 0.6 g per 100 g.
What are the nutrition facts for watermelon?
The raw diced cup has 46 calories, 11 g of carbs and 0.6 g of fiber. Compare a wedge in the serving table.
How many calories are in a wedge of watermelon?
A wedge of watermelon (286 g) has 86 calories: 0.4 g fat, 22 g carbs (1.1 g of it fiber) and 1.7 g protein.
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- U.S. Department of Agriculture, FoodData Central: Watermelon, raw (FDC ID 167765, SR Legacy, published 2019-04-01).
- U.S. Food and Drug Administration. Daily Value on the Nutrition and Supplement Facts Labels.
- Walking time: the method of our walking calorie calculator (2024 Adult Compendium of Physical Activities; CADENCE-Adults for steps).
Prepared by the KaloCam team · Updated