A typical serving of watermelon (1 cup, diced, 152 g) has about 46 calories. Per 100 g: 30 kcal, 0.6 g protein, 7.6 g carbs, 0.2 g fat. The same 100 g carries 0.4 g of fiber and 6.2 g of sugar. Most of the energy comes from carbohydrate.
| Serving | Weight | Calories |
|---|---|---|
| 1 cup, diced | 152 g | 46 kcal |
| 10 watermelon balls | 122 g | 37 kcal |
| 1 cup, balls | 154 g | 46 kcal |
| 1 wedge | 286 g | 86 kcal |
| 100 g | 100 g | 30 kcal |
Over 90% water, which is why a big wedge costs less than a granola bar. On the energy-density scale, 30 kcal per 100 g puts watermelon at the very low end.
A typical serving (1 cup, diced, 152 g) has about 46 calories, and 100 g has 30 kcal. Calories scale with weight, so double the portion means double the number.
There are 0.6 g of protein in 100 g of watermelon, which works out to about 0.9 g per serving (1 cup). Treat it as an energy source rather than a protein source.
There are 7.6 g of carbohydrate per 100 g of watermelon, or about 12 g in 1 cup (152 g).
Every value on this page comes from USDA FoodData Central, entry 167765 (SR Legacy). Serving figures are converted from the per-100-g data, so rounding can shift a total by a calorie or two.
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Get JoulesA note on accuracy: calculators like this one provide estimates based on population-level formulas — your real needs vary with genetics, muscle mass, medical conditions, and more. Results are for information only and are not medical advice, a diagnosis, or a prescription. Talk to a doctor or registered dietitian before making significant changes to your diet or exercise, especially if you have a health condition, are pregnant, or are under 18.
Nutrition data: USDA FoodData Central, FDC ID 167765 (SR Legacy). Serving calories are computed from the per-100-g values.
