News of Health / Nutrition Facts Library
Watermelon Nutrition Facts: Is Watermelon Good for You?
Raw watermelon is very low in calories, with 30 kcal per 100 grams, and is mostly water (about 92%). It has almost no fat or sodium. While it contains 6.2 grams of sugar per 100g, it also provides small amounts of nutrients like Vitamin C (9% of the Daily Value). Whether it’s a healthy choice depends on the portion size and how it fits into your overall eating pattern.
Per 100 g · Watermelon, raw
What stands out in watermelon
- Low in calories. A 100-gram serving of raw watermelon has 30 calories. It is composed of about 92% water.
- Low in fat and protein. Watermelon contains very little fat (0.15 grams per 100g) and protein (0.61 grams). It has zero cholesterol.
- Carbohydrates and sugar. Most of its calories come from carbohydrates (7.5 grams per 100g), of which 6.2 grams are total sugars. It provides less than 1 gram of dietary fiber.
- Source of vitamin C. A 100-gram portion of watermelon supplies 8.1 mg of Vitamin C, which is 9% of the recommended Daily Value.
What to keep in mind
- Watermelon contains 6.2 grams of sugar per 100 grams and is very low in dietary fiber (0.4 grams). Larger portions can contribute a significant amount of sugar to your daily intake; a single wedge (286g) has about 18 grams of sugar.
Watermelon nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 30 kcal | – |
| Protein | 0.61 g | 1% |
| Total fat | 0.15 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Monounsaturated fat | 0.04 g | – |
| Polyunsaturated fat | 0.05 g | – |
| Cholesterol | 0 mg | 0% |
| Carbohydrate | 7.5 g | 3% |
| Dietary fiber | 0.4 g | 1% |
| Total sugars | 6.2 g | – |
| Water | 91.5 g | – |
| Sodium | 1 mg | 0% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 112 mg | 2% |
| Calcium | 7 mg | 1% |
| Iron | 0.24 mg | 1% |
| Magnesium | 10 mg | 2% |
| Phosphorus | 11 mg | 1% |
| Zinc | 0.1 mg | 1% |
| Copper | 0.04 mg | 5% |
| Manganese | 0.04 mg | 2% |
| Selenium | 0.4 mcg | 1% |
| Vitamin A (RAE) | 28 mcg | 3% |
| Vitamin C | 8.1 mg | 9% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 0.05 mg | 0% |
| Vitamin K | 0.1 mcg | 0% |
| Thiamin (B1) | 0.03 mg | 3% |
| Riboflavin (B2) | 0.02 mg | 2% |
| Niacin (B3) | 0.18 mg | 1% |
| Vitamin B6 | 0.04 mg | 3% |
| Folate (DFE) | 3 mcg | 1% |
| Vitamin B12 | 0 mcg | 0% |
| Choline | 4.1 mg | 1% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Watermelon by portion
The nutrition information changes with portion size. A one-cup serving of diced watermelon (152g) has 46 calories, 11.4 grams of carbs, and 9.4 grams of sugar. A larger wedge, described as 1/16 of a melon (286g), contains 86 calories, 21.4 grams of carbs, and 17.7 grams of sugar. The FDA’s reference serving size of 280g provides 84 calories.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 cup, balls | 154 g | 46 | 0.9 g | 11.6 g | 0.6 g | 0.2 g |
| 1 cup, diced | 152 g | 46 | 0.9 g | 11.4 g | 0.6 g | 0.2 g |
| 1 melon (15″ long x 7-1/2″ dia) | 4,518 g | 1355 | 27.6 g | 338.9 g | 18.1 g | 6.8 g |
| 1 wedge (approx 1/16 of melon) | 286 g | 86 | 1.7 g | 21.4 g | 1.1 g | 0.4 g |
| 10 watermelon balls | 122 g | 37 | 0.7 g | 9.2 g | 0.5 g | 0.2 g |
| 1 serving (FDA label reference amount) | 280 g | 84 | 1.7 g | 21 g | 1.1 g | 0.4 g |
How watermelon compares with other fruits
Among the 30 fruits in our database, raw watermelon ranks as one of the lowest in calories (29th), carbohydrates (30th), and dietary fiber (30th). Its Vitamin A content is comparatively higher, ranking 8th out of 30. Per 100 grams, its 30 calories are similar to other fruits like strawberries (32 kcal), grapefruit (32 kcal), and cantaloupe (34 kcal). However, its fiber content (0.4 g) is lower than that of strawberries (2.0 g) and grapefruit (1.1 g).
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Watermelon | 30 | 0.61 g | 7.5 g | 0.4 g | 0.15 g |
| Lemon | 29 | 1.1 g | 9.3 g | 2.8 g | 0.3 g |
| Grapefruit | 32 | 0.63 g | 8.1 g | 1.1 g | 0.1 g |
| Strawberries | 32 | 0.67 g | 7.7 g | 2 g | 0.3 g |
| Cantaloupe | 34 | 0.84 g | 8.2 g | 0.9 g | 0.19 g |
Quick answers
How many calories are in a cup of watermelon?
One cup of diced watermelon (152 grams) contains 46 calories. A cup of watermelon balls (154 grams) also contains 46 calories.
How much sugar is in watermelon?
A 100-gram serving of watermelon has 6.2 grams of total sugars. A cup of diced watermelon has 9.4 grams of sugar, and a wedge (286g) has 17.7 grams.
Does watermelon have much fiber?
No, watermelon is very low in fiber. A 100-gram serving provides 0.4 grams of dietary fiber, which is 1% of the Daily Value. A one-cup serving of diced watermelon has 0.6 grams of fiber.
When to talk to a doctor or dietitian
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how watermelon fits your situation.
Last updated October 21, 2026