Watermelon calories & macros
30 calories per 100 g · 46 calories per 1 cup diced (152 g). Watermelon (raw).
Watermelon is about 91% water, which is why a generous cup lands at only 46 calories — among the lowest of any sweet food. The trade-off is fiber: at 0.4 g per 100 g there is very little, so it fills you up briefly rather than lastingly. It is a good hot-weather volume food and a poor choice if you need a snack that holds until dinner.
Full nutrition facts
| Nutrient | Per 100 g | Per 1 cup diced (152 g) |
|---|---|---|
| Calories | 30 | 46 |
| Protein | 0.6 g | 0.9 g |
| Carbohydrate | 7.6 g | 11.6 g |
| Fat | 0.2 g | 0.3 g |
| Fiber | 0.4 g | 0.6 g |
| Sugar | 6.2 g | 9.4 g |
Source: USDA FoodData Central (Watermelon, raw). Values are for the edible portion and vary with variety, ripeness, and preparation.
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Put watermelon in context
- Work out your daily budget with the TDEE calculator or plan a cut with the calorie-deficit calculator.
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Frequently asked
How many calories in a slice of watermelon?
A standard wedge (about one-sixteenth of a melon, roughly 286 g) is around 86 calories. A cup of diced watermelon is about 46.
Is watermelon good for weight loss?
Yes, as a low-calorie way to satisfy a sweet craving with a lot of volume. Because it is low in fiber and protein, pair it with something more substantial if it is standing in for a meal.