Calories in watermelon.
30 kcal per 100 g.
Watermelon is 91% water and 30 kcal per 100 g, the lowest of the common fruits. A large wedge (~280 g) is about 85 kcal.
Watermelon, raw · SR Legacy (2018-04) · USDA FDC 167765
Nutrition for your portion
| Nutrient | Per 100 g | 100 g |
|---|---|---|
| Energy | 30 kcal | 30 kcal |
| Protein | 0.61 g | 0.61 g |
| Carbohydrates | 7.55 g | 7.55 g |
| Fat | 0.15 g | 0.15 g |
| Fibre | 0.4 g | 0.4 g |
| Sugars | 6.2 g | 6.2 g |
| Saturated fat | 0.02 g | 0.02 g |
| Sodium | 1 mg | 1 mg |
| Salt (calculated from sodium) | 0.0025 g | 0.0025 g |
| Vitamin A (RAE) | 28 ug | 28 ug |
| Vitamin D (D2 + D3) | 0 ug | 0 ug |
| Vitamin E (alpha-tocopherol) | 0.05 mg | 0.05 mg |
| Vitamin K (phylloquinone) | 0.1 ug | 0.1 ug |
| Vitamin C | 8.1 mg | 8.1 mg |
| Thiamin | 0.03 mg | 0.03 mg |
| Riboflavin | 0.02 mg | 0.02 mg |
| Niacin | 0.18 mg | 0.18 mg |
| Vitamin B6 | 0.05 mg | 0.05 mg |
| Folate, total | 3 ug | 3 ug |
| Vitamin B12 | 0 ug | 0 ug |
| Potassium | 112 mg | 112 mg |
| Calcium | 7 mg | 7 mg |
| Phosphorus | 11 mg | 11 mg |
| Magnesium | 10 mg | 10 mg |
| Iron | 0.24 mg | 0.24 mg |
| Zinc | 0.1 mg | 0.1 mg |
| Selenium | 0.4 ug | 0.4 ug |
| Iodine | Unknown | Unknown |
| Copper | 0.04 mg | 0.04 mg |
Energy comes from USDA nutrient 1008. Salt is calculated as sodium × 2.5, with unit conversion to grams. It is not a separately measured salt value.
Preparation
Watermelon is 30 kcal per 100 g, the lightest food on any of these fruit pages, and the reason is simple: it is about 91% water. That also means it is almost impossible to overeat by calories — a wedge that fills a plate is 86 kcal — and that juicing it removes the bulk while keeping the sugar, which is the one way to make watermelon calorically significant.
Logging this food
A wedge of roughly a sixteenth of a melon is 286 g and 86 kcal. A cup diced is 152 g and 46; ten balls are 122 g and 37. The rind is not included in any of these. Watermelon is one of the few foods where a generous portion and a modest one differ by a few dozen calories rather than a few hundred.
Swaps and alternatives
Nothing in this set is lighter. Strawberries are 32 kcal per 100 g and that is the nearest. As a swap it goes the other way: watermelon is what to reach for in place of a denser fruit, and a bowl of it for the calories of half a banana is the clearest example of volume on this site.