Watermelon
Per serving: 1 cup diced (152g)
About Watermelon
Watermelon is a hydrating fruit made up of more than 90% water. One cup of diced watermelon (152g) provides about 46 calories and 11.5g of carbohydrate, with very little fat.
Its red flesh contains lycopene, while vitamin C, potassium, and small amounts of magnesium and vitamin B6 contribute to its micronutrient profile. Portion size matters because the fruit is naturally sweet and low in fiber.
At-a-Glance Stats
Macronutrient Breakdown
46 kcal
Total calories per 1 cup diced (152g)
Protein
Builds & repairs muscle tissue
2% of typical daily value
Carbohydrates
Primary fuel source for energy
12% of typical daily value
Total Fat
Supports hormones & nutrient uptake
0% of typical daily value
Dietary Fiber
Feeds gut bacteria & aids digestion
2% of typical daily value
Calories by Serving Size
All values are approximate. Actual nutrition may vary by apple variety (Fuji, Gala, Granny Smith, etc.).
Key Health Benefits
- 1
More than 90% water, making it useful for hydration during hot weather or after physical activity.
- 2
Contains lycopene and beta-carotene, carotenoid compounds that contribute antioxidant activity.
- 3
Provides vitamin C for collagen synthesis and normal immune function.
- 4
Low calorie density allows a relatively large portion for modest calories.
Vitamins & Minerals
% Daily Value (2,000 cal diet):
≥20% High10-19% Good<10% LowExpert Tip
Chill whole watermelon before cutting and store cut pieces covered in the refrigerator. Although watermelon has a relatively high glycemic index, its high water content keeps the glycemic load moderate at a typical serving.
Diet Compatibility
Frequently Asked Questions
How many calories are in Watermelon?›
Watermelon contains 46 calories per 1 cup diced (152g). This includes 0.9g protein (3.6 kcal), 11.5g carbohydrates (46 kcal), and 0.2g fat (1.8 kcal).
How much protein does Watermelon have?›
Watermelon provides 0.9g of protein per 1 cup diced (152g).
Is Watermelon good for weight loss?›
Low calorie density allows a relatively large portion for modest calories. With 46 calories per serving, it can fit well within a calorie-controlled diet.