Calories in Watermelon

One cup of diced watermelon contains 46 calories with 11.5g carbs, 0.9g protein, and 0.2g fat.

calories

per 1 cup diced (152g)

0.9g

Protein

11.5g

Carbs

0.2g

Fat

0.6g

Fiber

Nutrition Facts

Serving Size 1 cup diced (152g)

Calories46

% Daily Value*

Total Fat 0.2g0%

Saturated Fat 0g0%

Total Carbohydrate 11.5g4%

Dietary Fiber 0.6g2%

Total Sugars 9.4g

Protein 0.9g2%

Vitamin C 12.3mg14%

Vitamin A 865 IU17%

Potassium 170mg4%

Magnesium 15mg4%

* Percent Daily Values are based on a 2,000 calorie diet.

Serving Sizes

1 cup diced (152g)

152g

46 cal

1 wedge (286g)

286g

86 cal

1/8 melon (572g)

572g

172 cal

100g

30 cal

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About Watermelon

Watermelon is one of the most hydrating and refreshing fruits on the planet, with a water content of about 92%. This makes it exceptionally low in calories for its volume — a full cup of diced watermelon contains only 46 calories, making it one of the best high-volume snacks for weight management.

Beyond hydration, watermelon is notable for its lycopene content. Lycopene is a powerful antioxidant that gives watermelon its red color, and watermelon actually contains more lycopene per serving than raw tomatoes. Lycopene has been studied for its potential benefits on heart health, cancer prevention, and skin protection from UV damage.

Watermelon also contains citrulline, an amino acid that the body converts to arginine, which supports nitric oxide production and blood flow. Some studies suggest that watermelon juice may reduce muscle soreness after exercise, making it a popular post-workout choice among endurance athletes.

The natural sugars in watermelon are easily digested and provide quick energy, which is why it works well as a pre or mid-workout fuel. Track your portions easily with BasedHealth to stay within your daily calorie goals.

Health Benefits of Watermelon

Extremely hydrating at 92% water content, great for summer and post-workout

Rich in lycopene, an antioxidant linked to heart and prostate health

Contains citrulline which may reduce muscle soreness and improve blood flow

Very low in calories for its volume, ideal for weight loss diets

Source of vitamins A and C for immune and eye health

Natural electrolytes help replace those lost during exercise

Frequently Asked Questions

How many calories are in watermelon?▼

One cup of diced watermelon (152g) contains about 46 calories. A typical wedge has around 86 calories.

Is watermelon good for weight loss?▼

Yes, watermelon is excellent for weight loss. It is 92% water, very low in calories, and filling due to its volume. You can eat a lot of it without consuming many calories.

Does watermelon have a lot of sugar?▼

Watermelon contains about 9.4g of natural sugar per cup. While this sounds high, the total calorie content remains very low, and the sugars come packaged with water and nutrients.

Is watermelon keto friendly?▼

Watermelon is not ideal for strict keto due to its carb content (10g net carbs per cup), but small amounts can fit into a more relaxed low-carb diet.

How much water is in watermelon?▼

Watermelon is about 92% water by weight, making it one of the most hydrating fruits you can eat.

Related Foods

Walnuts

185 cal

per 1 oz / 14 halves (28g)

Peanut Butter

188 cal

per 2 tbsp (32g)

Almonds

164 cal

per 1 oz / 23 almonds (28g)

Cheese

113 cal

per 1 oz cheddar (28g)

Milk

149 cal

per 1 cup whole (244g)

Greek Yogurt

100 cal

per 1 cup nonfat (227g)

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