1 cup (150g) of Watermelon has about 45 kcal. Most of its energy (88%) comes from carbohydrate. It is the lightest of the 12 fruits in this guide, weight for weight.
Per 1 cup (150g)
45
kcal
Protein 0.9g
7% of energy
Carbs 11.4g
88% of energy
Fat 0.3g
5% of energy
Also per serving: fibre 1.4g, sugar 9.3g, sodium 6mg.
Per 100g
Handy for comparing foods served in different amounts, or weighing your own portion.
Calories
30 kcal
Protein
0.6g
Carbohydrate
7.6g
Fat
0.2g
Common questions
How many calories are in Watermelon?
1 cup (150g) of Watermelon has about 45 kcal, with 0.9g protein, 11.4g carbohydrate and 0.3g fat.
How many calories are in 100g of Watermelon?
About 30 kcal per 100g, with 0.6g protein, 7.6g carbohydrate and 0.2g fat.
Is Watermelon high in protein?
No. 1 cup (150g) has 0.9g of protein, only 7% of its energy. Pair it with meat, fish, eggs or beans for more.
How accurate is this?
Figures come from a study that weighed real portions on Nigerian adults' plates in Ibadan (Sanusi and Olurin, 2012), USDA FoodData Central and the FAO/INFOODS West African food composition table, combined at standard recipe ratios where a dish needed it. They are estimates for a typical home-cooked portion, not lab results for your plate.
Skip the maths
Snap your plate of Watermelon and CalChopAI counts it for you.
Protein, carbs and fat from one photo, with the soup, the swallow and the palm oil counted separately.