Per portion: 46 kcal
Protein: 0.93 g
Carbs: 11.48 g
Fat: 0.23 g
Fibre: 0.61 g

Your portion

46kcal · 193 kJ

Protein: 0.93 g
Carbs: 11.48 g
Fat: 0.23 g

A cup of diced watermelon is mostly water, about 91 grams of it, which explains its light 45.6 calories. It is almost entirely carbohydrate, with 11.5 grams per cup, nearly all of that as natural sugars at 9.4 grams, and it offers minimal protein and fiber. Its standout feature is being virtually fat-free, at just 0.23 grams per portion, making it a very lean fruit choice.

A normal portion is a single cup, easy to eat as-is for a quick, hydrating snack between meals or after a workout when you want something light. It works well on its own, though pairing it with a handful of nuts or some yogurt adds staying power since it is low in protein and fiber. The honest caveat is its sugar load, so it is best enjoyed in one serving rather than as a bottomless bowl.

Nutrition claims, per 100 g:

Low fat

Full nutrition

Nutrition

per 1 cup, diced (152 g)

Energy	46 kcal	2.3%
Energy	193 kJ	2.3%
Protein	0.93 g	1.9%
Carbohydrates	11.48 g	4.4%
of which sugars	9.42 g	10.5%
Starch	0.0 g
Fibre	0.61 g	2.4%
Fat	0.23 g	0.3%
of which saturates	0.02 g	0.1%
Monounsaturated	0.06 g
Polyunsaturated	0.08 g
Trans fat	0.0 g
Cholesterol	0.0 mg
Water	139.0 g
Ash	0.38 g

Sugar breakdown

Sucrose 1.84 g

Glucose 2.4 g

Fructose 5.11 g

Lactose 0.0 g

Maltose 0.09 g

Galactose 0.0 g

Minerals

Potassium 170.24 mg 8.5%

Calcium 10.64 mg 1.3%

Magnesium 15.2 mg 4.1%

Phosphorus 16.72 mg 2.4%

Sodium 1.52 mg

Iron 0.36 mg 2.6%

Zinc 0.15 mg 1.5%

Copper 0.06 mg 6.0%

Manganese 0.06 mg 3.0%

Selenium 0.61 µg 1.1%

Fluoride 2.28 µg

Vitamins

Vitamin A (RAE) 42.56 µg 5.3%

Vitamin C 12.31 mg 15.4%

Vitamin D 0.0 µg

Vitamin E 0.08 mg 0.7%

Vitamin K 0.15 µg 0.2%

Thiamin (B1) 0.05 mg 4.5%

Riboflavin (B2) 0.03 mg 2.1%

Niacin (B3) 0.27 mg 1.7%

Pantothenic acid (B5) 0.34 mg 5.7%

Vitamin B6 0.07 mg 5.0%

Folate (B9) 4.56 µg 2.3%

Vitamin B12 0.0 µg

Choline 6.23 mg

Beta-carotene 460.56 µg

Fatty acids

Omega-3 (EPA) 0.0 g

Omega-3 (DHA) 0.0 g

Amino acids

Tryptophan 0.01 g

Leucine 0.09 g

Isoleucine 0.03 g

Valine 0.02 g

Lysine 0.01 g

Nutrition from USDA FoodData Central (public domain), scaled to the stated portion. Reference intakes: EU Regulation 1169/2011. Percentages track your portion; claim badges are per 100 g (Reg. 1169/2011, 1924/2006).

How it compares

Against 379 other foods in “Fruits and Fruit Juices”, per 100 g. The mark is this food; the faint line is the category median.

Energy 30.0 · higher than 5%

Protein 0.61 · higher than 49%

Fibre 0.4 · higher than 13%

Common portions

cup, balls — 154 g (46 kcal)
cup, diced — 152 g (46 kcal)
melon (15" long x 7-1/2" dia) — 4518 g (1355 kcal)
wedge (approx 1/16 of melon) — 286 g (86 kcal)
watermelon balls — 122 g (37 kcal)
NLEA serving — 280 g (84 kcal)

Sources

USDA FoodData Central — Watermelon, raw — Nutrition values for Watermelon, raw.

Jan Horák — Founder & Engineer, Kaloria

Jan Horák is the founder and lead engineer of Kaloria, an AI-powered calorie and nutrition tracking app for iOS and Android. He builds and ships the app's photo and voice food-logging pipeline himself and writes about the nutrition math, product tradeoffs, and app-comparison data behind it.

Watermelon