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🍉 Calories in Watermelon
92% water — the most hydrating fruit with only 30 calories per 100g
Per 100g
30kcal
0.6g
Protein
7.6g
Carbs
0.2g
Fat
Calculate Your Serving
Full Nutrition Facts — Per 100g
| Nutrient | Per 100g | Per 2 cups diced watermelon (280g) |
|---|---|---|
| Calories | 30kcal | 84kcal |
| Protein | 0.6g | 1.7g |
| Total Carbs | 7.6g | 21.3g |
| — of which Sugar | 6.2g | 17.4g |
| Total Fat | 0.2g | 0.6g |
| Dietary Fibre | 0.4g | 1.1g |
| Sodium | 1mg | 3mg |
Macro Breakdown
Protein0.6g (2.4 kcal)
Carbohydrates7.6g (30.4 kcal)
Fat0.2g (1.8 kcal)
All values per 100g. Protein & carbs = 4 kcal/g · Fat = 9 kcal/g
Key Vitamins & Minerals
Iron0.2mg
1% of daily reference intake
Vitamin C8.1mg
10% of daily reference intake
Potassium112mg
3% of daily reference intake
✅ Key Nutrition Facts
- •Only 30 calories per 100g — one of the lowest calorie fruits
- •92% water — extremely hydrating especially in summer
- •High in lycopene — heart-protective antioxidant
- •Contains citrulline — may support exercise recovery
Calories by Serving Size
| Serving | Grams | Calories | Protein |
|---|---|---|---|
| 100g | 100g | 30 kcal | 0.6g |
| 1 cup diced (152g) | 152g | 46 kcal | 0.9g |
| 2 cups diced (280g) | 280g | 84 kcal | 1.7g |
| 1 large slice (286g) | 286g | 86 kcal | 1.7g |
Frequently Asked Questions
How many calories in watermelon?+
Watermelon contains approximately 30 calories per 100g. A cup of diced watermelon (152g) is about 46 calories. A large slice (286g) is around 86 calories — making it an excellent low-calorie fruit.
Is watermelon good for weight loss?+
Yes — watermelon is excellent for weight loss. Its very low calorie density (30 kcal/100g) means you can eat a satisfying portion for very few calories. The high water and fibre content promotes satiety. Despite some sugar, it has a low glycaemic load.
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Data source: USDA FoodData Central & peer-reviewed nutritional references. Values are averages — actual nutrient content varies by brand, preparation method, and growing conditions. Not medical advice.