How Many Calories in Watermelon? Nutrition Facts & Macros
A wedge of watermelon (286g) has 86 calories
Protein 1.7g · Carbs 21.6g · Fat 0.4g
Watermelon is one of the most refreshing summer fruits — sweet, hydrating, and surprisingly low in calories. Whether you're snacking by the pool or tracking your macros, knowing the exact nutrition facts helps you make informed choices. Here's everything you need to know about watermelon calories and macros, based on USDA data. Watermelon is about 91% water by weight, making it one of the most hydrating foods you can eat.
126 kJ · per 100g · Water: 91.45 g
Calorie Calculator: Watermelon
286 g Watermelon contains 86 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 wedge (1/16 melon, 286g) | 86 kcal | 1.7g | 21.6g | 0.4g |
| 1 cup diced (152g) | 46 kcal | 0.9g | 11.5g | 0.2g |
| 1 cup balls (154g) | 46 kcal | 0.9g | 11.6g | 0.2g |
| 100 grams | 30 kcal | 0.6g | 7.6g | 0.2g |
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| Watermelon | per 100g |
|---|---|
| Calories | 30 kcal |
| Protein | 0.61 g |
| Fat | 0.15 g |
| Carbs | 7.55 g |
| Fiber | 0.4 g |
| Sugar | 6.2 g |
| Sodium | 1 mg |
| Potassium | 112 mg |
| Magnesium | 10 mg |
| Phosphorus | 11 mg |
| Vitamin C | 8.1 mg |
| Vitamin B6 | 0.045 mg |
| Folate | 3 mcg |
| Water | 91.45 g |
Source: USDA FoodData Central (FDC ID: 167765) · Data verified April 2026
Variations
Seedless watermelon
Virtually identical nutrition to seeded watermelon. Same 30 calories per 100g. Seedless varieties are triploid hybrids — not GMO. Slightly more convenient to eat but no nutritional advantage.
Yellow watermelon
Similar calorie count (~30 kcal per 100g). Yellow flesh contains more beta-carotene instead of lycopene. Slightly sweeter, honey-like flavor. Less common but nutritionally comparable.
Frequently Asked Questions
How many calories are in watermelon?
A wedge of watermelon (1/16 of a melon, 286g) contains approximately 86 calories. Per 100g, raw watermelon has only 30 calories — one of the lowest among common fruits. One cup of diced watermelon (152g) has about 46 calories.
How many carbs are in watermelon?
Per 100g, watermelon contains 7.55g of carbohydrates, of which 6.2g is sugar. A wedge (286g) has about 21.6g of carbs. Despite tasting sweet, watermelon is relatively low in carbs compared to bananas (22.8g per 100g) or grapes (18.1g per 100g).
Is watermelon good for weight loss?
Yes — watermelon is excellent for weight loss. At only 30 calories per 100g, it's one of the lowest-calorie fruits available. Its 91% water content provides volume and hydration, helping you feel full. A large wedge (286g) has just 86 calories, making it a satisfying low-calorie snack.
How many calories are in a cup of watermelon?
One cup of diced watermelon (152g) contains approximately 46 calories, 11.5g of carbs, and 0.9g of protein. It also provides 12.3mg of vitamin C (14% DV) and 170mg of potassium. This makes it one of the lowest-calorie fruit servings available.
Is watermelon high in sugar?
Watermelon contains 6.2g of sugar per 100g — less than apples (10.4g), grapes (16.3g), and bananas (12.2g). It has a high glycemic index (72) but a low glycemic load (4 per serving) because you'd need to eat a lot to significantly impact blood sugar. The high water content dilutes the sugar concentration.
How much water is in watermelon?
Watermelon is 91.45% water by weight — one of the highest water contents among all foods. A wedge (286g) contains about 262ml of water. This makes watermelon an excellent food for hydration, especially during hot weather or after exercise.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Watermelon | 30 | 0.61g | 7.55g | 0.15g |
| Strawberry | 32 | 0.67g | 7.68g | 0.3g |
| Orange | 47 | 0.94g | 11.75g | 0.12g |
| Mango | 60 | 0.82g | 14.98g | 0.38g |
| Grapes | 69 | 0.72g | 18.1g | 0.16g |
per 100g
Per 100g, watermelon has just 30 kcal — significantly fewer than most fruits: strawberries (32 kcal), oranges (47 kcal), apples (52 kcal), and bananas (89 kcal). Its 91% water content makes it one of the most hydrating and lowest-calorie fruits available.
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