How many calories are in watermelon?
1 cup diced (152 g) of watermelon has 46 calories — with 0.9 g of protein, 11.5 g of carbs, and 0.2 g of fat, according to USDA nutrition data.
Watermelon nutrition facts
| Nutrient | Per 1 cup diced | Per 100 g |
|---|---|---|
| Calories | 46 | 30 |
| Protein | 0.9 g | 0.61 g |
| Carbohydrates | 11.5 g | 7.55 g |
| of which fiber | 0.6 g | 0.4 g |
| of which sugars | 9.4 g | 6.2 g |
| Fat | 0.2 g | 0.15 g |
| of which saturated | 0 g | 0.02 g |
| Sodium | 2 mg | 1 mg |
| Potassium | 170 mg | 112 mg |
Source: USDA FoodData Central, SR Legacy — Watermelon, raw
Where the calories come from
Of the 46 calories in 1 cup diced of watermelon, roughly 46 come from carbohydrates, 4 from protein, and 2 from fat.
Frequently asked questions
How many calories are in watermelon?
1 cup diced (152 g) of watermelon has about 46 calories, based on USDA data (30 calories per 100 g).
How much protein is in watermelon?
1 cup diced (152 g) provides about 0.9 g of protein (0.61 g per 100 g).
How many carbs are in watermelon?
1 cup diced (152 g) has about 11.5 g of carbohydrates, including 0.6 g of fiber.
Is watermelon good for weight loss?
At 46 calories per 1 cup diced, watermelon fits easily into a calorie deficit — the key is what it's paired with and total daily calories.
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