How many calories are in watermelon?
A cup of diced watermelon (152 g) has 46 calories. 100 g has 30 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 45.
Nutrition database · Melons
Watermelon Nutrition Facts per Cup, Wedge and Whole Melon
A cup of diced watermelon (152 g) has 46 calories, 11.5 g of carbohydrate and 9.4 g of natural sugars. Water makes up 91.5 g of every 100 g, which is why the calories stay low even in a large wedge.
Watermelon Nutrition Facts label
FDA standard format. Values use the FDA rounding rules for the serving you pick. Nutrients USDA does not report for this food print as 0 on the panel and as "not reported" in the table.
Download this label: SVG · PNG Free to use as a reference. A label for a product you sell needs your full recipe and ingredient statement.
1 cup, diced (152 g)
At a glance
- Calories
- 46
- Protein
- 0.9 g · 2%
- Total carbohydrate
- 11.5 g · 4%
- Total fat
- 0.2 g · 0%
- Dietary fiber
- 0.6 g · 2%
- Total sugars
- 9.4 g · 0%
- Sodium
- 1.5 mg · 0%
Opens the free label generator with this amount of watermelon already added. Add the rest of your ingredients and the label updates as you go.
All nutrients for this serving
| Nutrient | Per serving | % DV* | Per 100 g |
|---|---|---|---|
| Calories and macronutrients | |||
| Calories | 46 | 30 | |
| Total fat | 0.2 g | 0% | 0.15 g |
| Saturated fat | <0.1 g | 0% | 0.02 g |
| Trans fat | 0 g | 0 g | |
| Monounsaturated fat | 0.1 g | 0.04 g | |
| Polyunsaturated fat | 0.1 g | 0.05 g | |
| Cholesterol | 0 mg | 0% | 0 mg |
| Sodium | 1.5 mg | 0% | 1 mg |
| Total carbohydrate | 11.5 g | 4% | 7.55 g |
| Dietary fiber | 0.6 g | 2% | 0.4 g |
| Total sugars | 9.4 g | 6.2 g | |
| Added sugars | 0 g | 0% | 0 g |
| Protein | 0.9 g | 0.61 g | |
| Vitamins | |||
| Vitamin D | 0 mcg | 0% | 0 mcg |
| Vitamin A | 43 mcg | 5% | 28 mcg |
| Vitamin C | 12 mg | 14% | 8.1 mg |
| Vitamin E | 0.08 mg | 1% | 0.05 mg |
| Vitamin K | 0.15 mcg | 0% | 0.1 mcg |
| Thiamin (B1) | 0.05 mg | 4% | 0.03 mg |
| Riboflavin (B2) | <0.1 mg | 2% | 0.02 mg |
| Niacin (B3) | 0.27 mg | 2% | 0.18 mg |
| Vitamin B6 | 0.07 mg | 4% | 0.05 mg |
| Folate (DFE) | 4.6 mcg | 1% | 3 mcg |
| Vitamin B12 | 0 mcg | 0% | 0 mcg |
| Choline | 6.2 mg | 1% | 4.1 mg |
| Minerals | |||
| Calcium | 11 mg | 1% | 7 mg |
| Iron | 0.36 mg | 2% | 0.24 mg |
| Potassium | 170 mg | 4% | 112 mg |
| Magnesium | 15 mg | 4% | 10 mg |
| Phosphorus | 17 mg | 1% | 11 mg |
| Zinc | 0.15 mg | 1% | 0.1 mg |
| Copper | 0.06 mg | 7% | 0.04 mg |
| Manganese | 0.06 mg | 3% | 0.04 mg |
| Selenium | 0.61 mcg | 1% | 0.4 mcg |
| Other | |||
| Water | 139 g | 91.5 g | |
| Caffeine | 0 mg | 0 mg | |
| Alcohol | 0 g | 0 g | |
* Percent Daily Values are based on a 2,000 calorie diet (FDA reference values for adults and children 4 years and older). Per-100 g values are USDA figures before label rounding.
Watermelon nutrition by serving size
Every serving below is a USDA household measure for this food, a fraction of one, or a unit conversion. Amounts are USDA values scaled by weight; only the Nutrition Facts panel applies the coarser FDA label rounding.
| Serving | Weight | Calories | Total carbohydrate | Protein | Total fat | Dietary fiber | Total sugars |
|---|---|---|---|---|---|---|---|
| 1 cup, balls | 154 g | 46 | 11.6 g | 0.9 g | 0.2 g | 0.6 g | 9.5 g |
| 1 cup, diced | 152 g | 46 | 11.5 g | 0.9 g | 0.2 g | 0.6 g | 9.4 g |
| 1 melon (15" long x 7-1/2" dia) | 4,518 g | 1355 | 341.1 g | 27.6 g | 6.8 g | 18.1 g | 280.1 g |
| 1 wedge (approx 1/16 of melon) | 286 g | 86 | 21.6 g | 1.7 g | 0.4 g | 1.1 g | 17.7 g |
| 10 watermelon balls | 122 g | 37 | 9.2 g | 0.7 g | 0.2 g | 0.5 g | 7.6 g |
| 1 NLEA serving | 280 g | 84 | 21.1 g | 1.7 g | 0.4 g | 1.1 g | 17.4 g |
| 100 g | 100 g | 30 | 7.6 g | 0.6 g | 0.2 g | 0.4 g | 6.2 g |
How much sugar is in watermelon?
A cup of diced watermelon (152 g) has 9.4 g total sugars. None of it is added sugar.
How many carbs are in watermelon?
A cup of diced watermelon (152 g) has 11.5 g total carbohydrate, including 0.6 g dietary fiber and 9.4 g total sugars. Carbohydrate minus fiber is 10.9 g.
How much vitamin C is in watermelon?
A cup of diced watermelon (152 g) has 12 mg of vitamin C, 14% of the Daily Value. 100 g has 8.1 mg. At 10 to 19% DV per serving, that meets the FDA threshold for a "good source" claim.
How much vitamin A is in watermelon?
A cup of diced watermelon (152 g) has 43 mcg of vitamin A, 5% of the Daily Value. 100 g has 28 mcg. That is below the 10% DV a serving needs for a "good source" claim.
Watermelon nutrition per 100 grams
100 g of watermelon has 30 calories, 0.61 g protein, 7.55 g carbohydrate, 0.4 g fiber, 6.2 g sugars and 0.15 g fat.
Where the calories in watermelon come from
About 89% of the calories in watermelon come from carbohydrate, 4% from fat and 7% from protein (Atwater factors of 4, 9 and 4 calories per gram).
Seedless, seeded and yellow watermelon
USDA's record is for raw watermelon flesh. It reports lycopene, the red pigment, so it describes the familiar red-fleshed melon, seeded or seedless. Yellow and orange watermelons get their color from different pigments and have no lycopene to speak of, but they are used the same way.
Most watermelons sold in the US today are seedless. They are bred to produce sterile seeds, so the soft white "seeds" you see are empty seed coats that are eaten along with the flesh. The rind is edible too, though it is firm and bland, and it is not part of this record.
How watermelon is used
- Fresh: wedges, cubes and balls, or in fruit salads with mint and lime.
- Savory salads: cubed with feta, red onion, cucumber and olive oil.
- Drinks: blended and strained into juice and agua fresca, or frozen into ice pops and granita.
- Rind: the white part of the rind is pickled in a sweet brine, a Southern US tradition, and also used in stir-fries.
Foods made with watermelon
- Watermelon feta salad. Cubed watermelon, crumbled cheese, mint, onion and olive oil. Goat Cheese · Onion · Olive Oil · Cucumber
- Agua fresca. Watermelon blended with water and lime, often sweetened with a little sugar. Sugar
- Fruit salad. Watermelon with berries, grapes and pineapple. Blueberries · Strawberry · Grapes · Pineapple
- Pickled watermelon rind. Peeled rind simmered in vinegar, sugar and spices, so its nutrition is mostly the added sugar. Sugar
Choosing and storing a watermelon
A ripe watermelon feels heavy for its size and has a creamy yellow patch where it rested on the ground; a white or pale green patch suggests it was picked early. Watermelon does not ripen further once picked. Keep whole melons at room temperature for a few days or in the refrigerator, and refrigerate cut watermelon covered.
Labeling watermelon products
For fruit cups, juices and salads, weigh the trimmed watermelon flesh without rind and enter it in the label generator. The rind is a large share of a whole melon, so a melon's purchase weight overstates what goes into the product. For juice, enter the weight of the strained juice and any added sugar. Look up the serving size for fresh-cut fruit or juice in the RACC lookup.
Watermelon nutrition label for Canada, the EU and the UK
The same serving of watermelon, drawn by the label formats other markets require: the Canadian bilingual Nutrition Facts table, the EU nutrition declaration (per 100 g, energy in kJ and kcal, salt instead of sodium) and the UK nutrition information table with reference intakes. The generator switches between these and many more from one recipe.
Nutrition Facts
Valeur nutritive
Per 1 cup, diced (152g) / pour 1 cup, diced (152g)
Calories
45
% Daily Value* / % valeur quotidienne*
| Fat / Lipides | 0 g | 0 % |
| Saturated / Saturés | 0 g + Trans 0 g | 0 % |
| Cholesterol / Cholestérol | 0 mg | 0 % |
| Sodium | 0 mg | 0 % |
| Carbohydrate / Glucides | 11 g | 4 % |
| Fibre / Fibres | 1 g | 2 % |
| Sugars / Sucres | 9 g | 9 % |
| Protein / Protéines | 1 g | |
| Vitamin D / Vitamine D | 0 mcg | 0 % |
| Calcium | 11 mg | 1 % |
| Iron / Fer | 0 mg | 2 % |
| Potassium | 170 mg | 5 % |
*5% or less is a little, 15% or more is a lot
*5 % ou moins c'est peu, 15 % ou plus c'est beaucoup
*5 % ou moins c'est peu, 15 % ou plus c'est beaucoup
Nutrition Declaration
| Per 100g | |
|---|---|
| Energy | 126 kJ / 30 kcal |
| Fat | 0.2 g |
| of which saturates | 0.0 g |
| Carbohydrate | 7.5 g |
| of which sugars | 6.2 g |
| Protein | 0.6 g |
| Salt | 0.0 g |
Nutrition Information
Typical values (1 servings per pack)
| Per 100g | Per 152g | %RI* | |
|---|---|---|---|
| Energy | 126 kJ 30 kcal |
191 kJ 46 kcal |
2.3% |
| Fat | 0 gg | 0 gg | <1% |
| of which saturates | 0 gg | 0 gg | <1% |
| Carbohydrate | 7.6g | 11g | 4.4% |
| of which sugars | 6.2g | 9.4g | 10% |
| Fibre | 0 gg | 0.6g | - |
| Protein | 0.6g | 0.9g | 1.9% |
| Salt | 0 gg | 0 gg | <1% |
*Reference Intake of an average adult (8400 kJ / 2000 kcal).
This pack contains approximately 1 servings.
Frequently asked questions about watermelon
How many calories are in a slice of watermelon?
USDA's wedge, about one sixteenth of a melon, weighs 286 g without the rind and has 86 calories and 17.7 g of sugars. Slices cut at home vary, so weigh the flesh for an exact number.
How many calories are in a whole watermelon?
USDA lists a whole melon, about 15 inches long, at 4,518 g, with 1355 calories. That is the edible flesh of a large melon, so smaller seedless melons come in well under it.
How much of a watermelon is water?
Water is 91.5 g of every 100 g of watermelon flesh. A cup of diced watermelon holds 139 g of water, and the rest is mostly natural sugars.
Watermelon vs mango: which has fewer calories?
Watermelon has about half the calories of mango per gram and less sugar. Mango has several times more vitamin C and more fiber.
Does watermelon have any nutritional value?
Yes. A cup has 12 mg of vitamin C (14% DV) and 170 mg of potassium, along with vitamin A from its carotenoids. Vitamin C is the only nutrient that reaches the FDA good source level in a cup.
What is a serving of watermelon?
This page defaults to 1 cup, diced (152 g), a USDA household measure. The serving size on a packaged food label is set by the FDA reference amount (RACC) for its category, so a product label can use a different amount. The selector above shows every USDA measure for watermelon.
Can I use watermelon in a Nutrition Facts label calculation?
Yes. Open the generator with watermelon added, enter the weight you use, add your other ingredients and the label is calculated from the same USDA record shown here. A label for a product you sell must reflect your actual recipe and finished serving.
Related foods
Often compared or used with watermelon
- Strawberry46 cal per 1 cup, whole
- Grapes104 cal per 1 cup
- Pineapple83 cal per 1 cup, chunks
- Cucumber8 cal per 1/2 cup slices
More in Melons
Tools and guides for labeling watermelon
If you make and sell a product that contains watermelon, these free tools cover the next steps.
- Nutrition Facts label generatorAdd watermelon and your other ingredients; get a US label and other market formats.
- Recipe nutrition calculatorTotal the nutrition of a full recipe and divide it into servings.
- % Daily Value calculatorCheck any amount against the FDA reference values.
- Serving size (RACC) lookupFind the FDA reference amount for your product category.
- Food comparisonCompare watermelon with any other USDA food, per 100 g.
- Ingredient list formatterOrder and format an ingredient statement.
- US Nutrition Facts requirementsWhat 21 CFR 101.9 requires on a label.
Source and method
Nutrient values are from USDA FoodData Central, SR Legacy (April 2018 release, public domain), record 167765: "Watermelon, raw". Values are stored per 100 g exactly as USDA reports them and scaled to each serving by weight. The Nutrition Facts panel applies the FDA rounding rules in 21 CFR 101.9; tables and text show the scaled amounts at reading precision, so a figure can differ slightly from the panel. A nutrient USDA does not report for this food is shown as not reported, never as a guessed value.
SR Legacy predates the added sugars field. This is a whole or unsweetened food, so added sugars are shown as 0 g. View the USDA record ↗
Make a Nutrition Facts label with watermelon
Add watermelon and the rest of your recipe. The label, %DV and serving math are done for you. Free to start.