Nutrition facts · Fruit
Calories in Watermelon
Watermelon has 30 calories per 100 g, and 1 cup of diced watermelon (152 g) has 46 calories. Almost all of those calories come from carbohydrates, mainly natural sugar, with 7.6 g of carbs per 100 g and only 0.6 g of protein and 0.2 g of fat.
Calories come from: Carbs 88% · Fat 5% · Protein 7%
Common servings
| Serving | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Per 100 g | 100 g | 30 kcal | 0.6 g | 7.6 g | 0.2 g |
| 1 cup, diced | 152 g | 46 kcal | 0.9 g | 11.5 g | 0.2 g |
| 1 wedge (1/16 of melon) | 286 g | 86 kcal | 1.7 g | 21.6 g | 0.4 g |
| 10 watermelon balls | 122 g | 37 kcal | 0.7 g | 9.2 g | 0.2 g |
Full nutrition (Per 100 g)
| Calories | 30 kcal |
|---|---|
| Protein | 0.6 g |
| Carbohydrates | 7.6 g |
| of which sugars | 6.2 g |
| Fiber | 0.4 g |
| Fat | 0.2 g |
| of which saturated | 0 g |
| Sodium | 1 mg |
What changes the calories
- Portion size matters most, because slices and wedges vary a lot in weight and a single wedge (1/16 of a melon) weighs 286 g.
- Weighing a wedge with the rind on overstates the amount you eat, since the rind is usually left behind.
- Watermelon juice or blended drinks make it easy to consume more fruit than you would eat whole, and any added sugar or syrup adds calories.
- Toppings and pairings like sugar, honey, or feta change the total calories of a watermelon dish.
Tips for logging it accurately
- Weigh the flesh after removing the rind, or weigh the whole wedge before and the rind after, so you log only what you ate.
- Choose the serving that matches what you had, such as 1 cup diced (46 calories) or 10 watermelon balls (37 calories), rather than guessing by slice.
- Snap a photo of your fruit bowl or salad in BerryFit, then adjust the portion and add any toppings or dressings separately.
Log Watermelon in seconds
Snap a photo of your meal or search for Watermelon in BerryFit to track calories and macros against your own daily target.
Frequently asked questions
How many calories are in a wedge of watermelon?
A wedge that is 1/16 of a melon weighs about 286 g and has 86 calories. Larger or smaller wedges will change that number, so weighing gives the best estimate.
Is watermelon high in sugar?
Watermelon has 6.2 g of sugar per 100 g, which makes up most of its 7.6 g of carbs. Because it is mostly water, the total per 100 g stays at 30 calories.
How many carbs are in a cup of watermelon?
One cup of diced watermelon (152 g) has 11.5 g of carbohydrates, along with 0.9 g of protein and 0.2 g of fat.
How does watermelon compare to other fruits in calories?
At 30 calories per 100 g, watermelon is similar to lime (30) and strawberries (32), slightly lower than cantaloupe melon (34), and lower than peach (42).
Similar foods
Calories in common foodsValues per 100 g from USDA FoodData Central (Watermelon, raw, FDC ID 167765); servings use USDA portion weights. Real foods vary by variety, ripeness and preparation.
The text on this page was written with the help of AI (Anthropic's Claude) and checked against the numbers in a separate review. The numbers themselves come only from USDA.
