How many calories are in watermelon?

One cup of diced watermelon (152g) has just 46 calories. Per 100g, watermelon is only 30 calories - one of the lowest calorie fruits. A wedge (1/16 of a melon) has 86 calories.

Is watermelon good for weight loss?

Watermelon is excellent for weight loss at only 30 cal/100g - among the lowest calorie fruits. It's 92% water, so you can eat large portions while staying satisfied. One cup is filling at just 46 calories.

What nutrients are in watermelon?

Watermelon provides 112mg potassium, 8mg vitamin C, and 569mcg lycopene per 100g. Lycopene is a powerful antioxidant (more than tomatoes) that supports heart health and may reduce cancer risk.

Is watermelon keto-friendly?

Watermelon is one of the more keto-friendly fruits with just 7.2g net carbs per 100g (7.6g carbs - 0.4g fiber). A small portion (1/2 cup) has only 5g net carbs. It's one of the best fruit options on keto.

Is watermelon high in sugar?

Watermelon has 6.2g sugar per 100g, which is low for fruit due to high water content. Despite tasting very sweet, a cup has just 9g sugar. The glycemic load is low at 5, so it won't spike blood sugar much.

Can diabetics eat watermelon?

Yes, watermelon is diabetes-friendly despite its high glycemic index (72). The glycemic load is only 5 due to low carbs per serving. Stick to 1 cup portions and pair with protein or fat to minimize blood sugar impact.

How do I pick a ripe watermelon?

Look for a yellow field spot (where it sat on ground), a dull rather than shiny surface, and a hollow sound when tapped. It should feel heavy for its size. Avoid melons with soft spots or cracks.

How should I store watermelon?

Store whole watermelons at room temperature for up to 2 weeks. Once cut, refrigerate in an airtight container for 3-5 days. For best flavor, let refrigerated watermelon sit at room temperature briefly before eating.

Watermelon vs cantaloupe: which has fewer calories?

Watermelon has fewer calories at 30 cal/100g vs cantaloupe's 34 cal/100g. Watermelon also has less sugar (6.2g vs 8g). Cantaloupe has more vitamin A and C, but watermelon has more lycopene.

How much watermelon can I eat per day?

You can enjoy 2-3 cups of watermelon daily at just 92-138 calories. It's hydrating and low-calorie. Eating very large amounts may cause digestive discomfort due to fructose content in some people.

All Foods

Calories in Watermelon

USDA Verified · FDC 167765 · Jan 2026

46 calories

per 1 cup, diced (152g)

0.6g

Protein

7.6g

Carbs

0.2g

Fat

0.4g

Fiber

Per 100g raw

Log Watermelon in one photo

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