Watermelon (raw) nutrition facts
Per 1 cup, diced · 152 g
of a 2,000 cal day
- Protein0.9g7% of calories
- Carbs12g89% of calories
- Fat0.2g4% of calories
- ✓ Fat free
- ✓ Low saturated fat
- ✓ Sodium free
- ✓ Cholesterol free
At a glance
One serving of Watermelon (raw) (1 cup, diced, 152 g) has 46 calories, with 0.9 g of protein, 12 g of carbohydrates and 0.2 g of fat. Most of its energy comes from carbs (89% of calories).
High in
20%+ of the daily value
Nothing notable
Good source of
10–19% of the daily value
- Vitamin C14%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 cup, diced (152 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 43 μg | 5% |
| Vitamin C | 12 mg | 14% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 0.1 mg | 1% |
| Vitamin K | 0.2 μg | 0% |
| Thiamine | 0.1 mg | 4% |
| Riboflavin (B2) | 0 mg | 2% |
| Niacin | 0.3 mg | 2% |
| Vitamin B6 | 0.1 mg | 5% |
| Folate (B9) | 5 μg | 1% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.3 mg | 7% |
| Choline | 6 mg | 1% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 11 mg | 1% |
| Iron | 0.4 mg | 5% |
| Potassium | 170 mg | 4% |
| Magnesium | 15 mg | 4% |
| Phosphorus | 17 mg | 2% |
| Zinc | 0.2 mg | 1% |
| Copper | 0.1 mg | 7% |
| Manganese | 0.1 mg | 3% |
| Selenium | 1 μg | 1% |
Full breakdown · 39 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.1 g | — |
| Aspartic acid | 0.1 g | — |
| Beta carotene | 461 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 2 μg | — |
| Fructose | 5 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 0.1 g | — |
| Glycine | 0 g | — |
| Histidine | 0 g | — |
| Isoleucine | 0 g | — |
| Lactose | 0 g | — |
| Leucine | 0 g | — |
| Lycopene | 6,889 μg | — |
| Lysine | 0.1 g | — |
| Maltose | 0.1 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 0.1 g | — |
| Phenylalanine | 0 g | — |
| Polyunsaturated fats | 0.1 g | — |
| Proline | 0 g | — |
| Retinol | 0 μg | — |
| Serine | 0 g | — |
| Starch | 0 g | — |
| Sucrose | 2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0 g | — |
| Valine | 0 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
70 calWTRMLN WTR Watermelon Blend, Cold Pressed, Hydration, Original1 bottle+24 cal
90 calLittle Salad Bar Watermelon Spears10 oz+44 cal
70 calWTRMLN WTR Watermelon Blend, Original, Hydration12 fl oz+24 cal
90 calMinute Maid Fruit Drink, Watermelon8 fl oz+44 cal
80 calWonder Melon Juice, Watermelon Cucumber Basil8 ⁷⁄₁₆ fl oz+34 cal
20 calThe Frozen Farmer Sorbet, Farm Crafted, Watermelon⅔ cup−26 cal
Burning 46 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 9minWalking (3.5 mph)
- 5minCycling (moderate)
- 4minRunning (6 mph)
- 6minSwimming laps
Common questions
How many calories are in Watermelon (raw)?
One serving of Watermelon (raw) (1 cup, diced) has 46 calories, which works out to 30 calories per 100 g. That is about 2.3% of a 2,000-calorie day.
Is Watermelon (raw) high in protein?
Not especially. It has 0.9 g of protein per serving, and protein supplies 7% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Watermelon (raw) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 11 g of net carbs and 89% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Watermelon (raw)?
1.5 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Watermelon (raw)?
9.4 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
