Foods · Fruit
Calories in watermelon
Watermelon: about 30 calories per 100 g. A portion of 1 cup, balls (154 g) has about 46 calories.
Calories and nutrients by portion
| Portion | Grams | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g (3.5 oz) | 100 g | 30 | 0.6 g | 7.6 g | 0.2 g |
| 1 cup, balls | 154 g | 46 | 0.9 g | 11.6 g | 0.2 g |
| 1 cup, diced | 152 g | 46 | 0.9 g | 11.5 g | 0.2 g |
| 1 melon (15" long x 7-1/2" dia) | 4,518 g | 1,355 | 27.6 g | 341.1 g | 6.8 g |
| 1 wedge (approx 1/16 of melon) | 286 g | 86 | 1.7 g | 21.6 g | 0.4 g |
| 10 watermelon balls | 122 g | 37 | 0.7 g | 9.2 g | 0.2 g |
Where the calories come from
- Protein 7%
- Carbs 89%
- Fat 4%
Shares are estimated with 4 calories per gram of protein and carbohydrate and 9 per gram of fat.
Full nutrition per 100 g
| Calories | 30 kcal |
| Protein | 0.6 g |
| Carbohydrate | 7.6 g |
| of which sugars | 6.2 g |
| Fibre | 0.4 g |
| Fat | 0.2 g |
| of which saturated | 0 g |
| Cholesterol | 0 mg |
| Sodium | 1 mg |
| Potassium | 112 mg |
| Calcium | 7 mg |
| Iron | 0.2 mg |
| Vitamin C | 8.1 mg |
| Water | 91.5 g |
How it compares with other fruit
Among the 29 fruit listed on this site, watermelon ranks number 4 from the lowest in calories per 100 g, and number 22 from the highest in protein per 100 g.
Fewer calories per 100 g
- Lemon 29 cal
More calories per 100 g
- Strawberries 32 cal
- Cantaloupe 34 cal
- Peach 39 cal
What 46 calories equal in exercise
For a 155 lb (70 kg) person, Harvard Health lists about 133 calories for 30 minutes of walking at 3.5 mph and about 288 for 30 minutes of running at 5 mph. By that chart, a portion of watermelon (1 cup, balls, 46 calories) equals about 10 minutes of walking or 5 minutes of running. Use the calories burned calculator for your own weight.
About these numbers
The figures come from the USDA FoodData Central entry “Watermelon, raw”. They describe the raw food. Cooking changes the water content, so calories per 100 g will differ once it is cooked. They are reference averages, so brands, ripeness, cuts and recipes shift the real number. Treat them as estimates, and weigh food for the closest result.
Quick answers
How many calories are in watermelon (1 cup, balls)?
About 46 calories (≈). That is 1 cup, balls (154 g) of watermelon, using the USDA reference value of 30 calories per 100 g.
How many calories are in 100 grams of watermelon?
About 30 calories (≈). One ounce (28 g) is about 9 calories.
How much protein is in watermelon?
0.6 g per 100 g, and about 7% of its calories come from protein (≈). A portion of 1 cup, balls has about 0.9 g.
Source
- USDA FoodData Central, SR Legacy: Watermelon, raw (FDC ID 167765)
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
- Harvard Health: calories burned in 30 minutes for people of three different weights
General information, not medical advice. Nutrient values are estimates and vary by product and portion.
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