Calories in Watermelon
Watermelon contains 30 kcal per 100g — one of the most calorie-dilute fruits. Per cup cubed (~152g): 46 kcal with no meaningful fiber.
Nutrition by portion size
| Portion | kcal | Carbs (g) | Protein (g) | Fat (g) | Fiber (g) |
|---|---|---|---|---|---|
| 1 cup cubed watermelon (~152g) | 46 | 11 | 0.9 | 0.2 | 0.6 |
| 1 wedge (1/16 of melon, ~286g) | 86 | 22 | 1.7 | 0.4 | 1.1 |
| 100g watermelon | 30 | 8 | 0.6 | 0.2 | 0.4 |
| 1/2 cup balls | 23 | 6 | 0.5 | 0.1 | 0.3 |
Glycemic index
72
About these numbers
Watermelon is the most calorie-dilute popular fruit (30 kcal per 100g) — over 90% water. Despite a high GI (72), the glycemic load per cup is only 5 (low) because there's so little carbohydrate by weight. For volume eating during cuts, watermelon is essentially a free fruit.
Use the calculators
- Calorie Deficit Calculator — find how this portion fits your daily target
- Glycemic Load Calculator — compute exact GL for any serving size
- Macro Calculator — set protein, carb, fat splits for cut/maintain/bulk
- Net Carbs Calculator — useful for keto and T1D insulin dosing
Related foods
Frequently asked questions
- How many calories in watermelon?
- 1 cup cubed: 46 kcal. 1 wedge: 86 kcal. Per 100g: 30 kcal — the lowest calorie density of common fruits.
- Is watermelon good for weight loss?
- Excellent. Lowest calorie density of common fruits (30 kcal/100g) combined with high water content provides satisfying volume per calorie. For volume eating during cuts, watermelon is essentially a free addition.
- Does watermelon spike blood sugar?
- Less than expected. Despite high GI (72), GL per cup is only 5 (low) because watermelon is mostly water with little carb mass per serving. For T2D, normal servings produce minimal glucose impact.
- Watermelon vs other fruits for hydration?
- Outstanding. 91% water content means 1 cup of watermelon provides ~140ml of water plus electrolytes (potassium, modest sodium). For hot-weather hydration, watermelon is one of the most efficient choices.
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