Calories in Watermelon
Updated July 2026 · Reviewed by CaloriesCalc Team · Source: USDA FoodData Central
🍉 Calculate Calories for Any Watermelon Weight
Nutrition Facts
* % Daily Value based on a 2,000 kcal diet.
Vitamins & Minerals — per 100g
| Nutrient | Amount | % Daily Value | Bar |
|---|---|---|---|
| Vitamin A | 569 IU | 11% | |
| Vitamin C | 8.1 mg | 9% | |
| Lycopene | 7.6 mg | Antioxidant | |
| Potassium | 112 mg | 2% | |
| Vitamin B6 | 0.05 mg | 3% | |
| Magnesium | 10 mg | 2% | |
| Thiamine (B1) | 0.03 mg | 3% | |
| Copper | 0.04 mg | 4% | |
| Calcium | 7 mg | 1% | |
| Phosphorus | 11 mg | 1% |
Calories in Watermelon by Weight
| Weight | Calories | Carbs | Protein | Fat |
|---|
Calories in Different Watermelon Servings
| Serving | Weight | Calories | Carbs | Net Carbs | Fat |
|---|---|---|---|---|---|
| 1 cup diced | 152g | 46 kcal | 11.5g | 11.2g | 0.6g |
| 1 wedge (⅛ melon) | 286g | 86 kcal | 21.6g | 21.0g | 1.1g |
| 1 oz | 28g | 8 kcal | 2.1g | 2.0g | 0.1g |
Macronutrient Breakdown — per 100g
Watermelon is 92% water — the highest water content of any common fruit. Its carbs are almost entirely simple sugars with very little fiber (0.4g/100g). This gives it a high glycemic index but very low glycemic load due to its low calorie density.
Micronutrient Highlights
Watermelon Health Benefits & Nutrition
Lycopene — the Red Antioxidant
Watermelon contains 7.6mg of lycopene per 100g — the highest concentration of any commonly consumed fruit, higher even than tomatoes (2.5mg/100g raw). Lycopene is a carotenoid antioxidant associated with reduced risk of prostate cancer, cardiovascular disease, and UV-induced skin damage. Unlike tomatoes, watermelon lycopene is more bioavailable in its raw form without cooking.
Citrulline and Athletic Performance
Watermelon is uniquely rich in L-citrulline — a non-essential amino acid found in the flesh and particularly the rind. Citrulline is converted to arginine in the body, which increases nitric oxide production and dilates blood vessels. Studies show watermelon juice before exercise reduces muscle soreness by 40% compared to placebo, and may improve time to exhaustion by 7–10% in endurance athletes.
Hydration and Heat Management
At 92% water content, watermelon is effectively a solid beverage. A 2-cup serving provides approximately 285ml of water alongside electrolytes (potassium, magnesium), making it more effective for hydration than plain water because the natural sugars and electrolytes facilitate cellular water uptake. This makes watermelon particularly valuable in hot weather and post-exercise recovery.
Glycemic Index vs Glycemic Load — an Important Distinction
Watermelon has a high glycemic index of approximately 76, which concerns some people with blood sugar conditions. However, its glycemic load per serving is actually very low (GL≈5 per cup) because it has so few carbohydrates per serving. A person with diabetes can typically eat 1–2 cups of watermelon without significant blood sugar impact — the GL matters more than the GI for real-world blood sugar management.
Watermelon vs Other Foods — Calorie Comparison
Is Watermelon Suitable for Your Diet?
Related Calculators
Frequently Asked Questions
Sources
Nutrition values sourced from USDA FoodData Central. Values are averages and may vary. Not medical advice.