Calories in Watermelon
Per 1 cup diced, 152 g
Watermelon has 46 calories per 1 cup diced, 152 g. That is about 2% of a 2,000-calorie day. The same serving provides 0.9 g of protein, 11.5 g of carbohydrate, 0.2 g of fat and 0.6 g of fibre. Per 100 g, that works out at 30 calories and 0.6 g of protein. Against the thresholds EU food labelling uses, it qualifies as fat free and low energy. About 92% water, which is why it fills you up for so few calories.
Calories and macros
| Per 1 cup diced, 152 g | Serving | Per 100 g | % of daily intake |
|---|---|---|---|
| Calories | 46 kcal | 30 kcal | 2% |
| Protein | 0.9 g | 0.6 g | 2% |
| Carbohydrate | 11.5 g | 7.6 g | 4% |
| Fat | 0.2 g | 0.1 g | 0% |
| Fibre | 0.6 g | 0.4 g | 2% |
Daily intake percentages use the EU reference intakes an average adult label is based on: 2,000 kcal, 50 g protein, 260 g carbohydrate, 70 g fat, 30 g fibre.
What this is good for
These are the nutrition claims this food would qualify for under EU labelling rules — thresholds, not opinions.
Worth knowing
Figures are for a typical example and will vary by brand, ripeness and how it was cooked. For a target of your own, run the calorie calculator or take the short quiz. To log this without doing the arithmetic, Joules is free.
Figures last reviewed 29 August 2026.
Common questions about watermelon
How many calories are in watermelon?
Watermelon has 46 calories per 1 cup diced, 152 g, which is about 2% of a 2,000-calorie day.
How many calories are in 100 g of watermelon?
100 g of watermelon contains 30 calories.
How much protein is in watermelon?
One serving of 1 cup diced, 152 g provides 0.9 g of protein — 0.6 g per 100 g, or 2% of the 50 g daily reference intake.
How many carbs are in watermelon?
One serving of 1 cup diced, 152 g contains 11.5 g of carbohydrate, of which 0.6 g is fibre.
What is watermelon a good source of?
Measured against EU food labelling thresholds, watermelon qualifies as fat free and low energy. Under 0.5 g of fat per 100 g. Under 40 calories per 100 g — a lot of food for very little.