Highly hydrating fruit perfect for summer refreshment. Whether your goal is keto, weight loss, or bodybuilding, here is the full nutritional breakdown you need to hit your macronutrient goals.
💡 Serving Size Guide
A standard serving of 1 cup diced weighs approximately 152g.
That means one serving contains 46 calories,
0.9g of protein,
and 11.6g of carbs.
30Calories per 100g
0.6gProtein
7.6gCarbs
0.2gFat
Calories in any amount of Watermelon
Weigh your portion and type it in. Values scale from the 100g figures above.
46 kcal ·
0.9g protein ·
11.6g carbs ·
0.3g fat
Watermelon calories and macros by amount
Amount
Calories
Protein
Carbs
Fat
1 oz
9 kcal
0.2g
2.2g
0.1g
50 g
15 kcal
0.3g
3.8g
0.1g
100 g
30 kcal
0.6g
7.6g
0.2g
1 serving: 1 cup diced (152 g)
46 kcal
0.9g
11.6g
0.3g
150 g
45 kcal
0.9g
11.4g
0.3g
200 g
60 kcal
1.2g
15.2g
0.4g
250 g
75 kcal
1.5g
19g
0.5g
300 g
90 kcal
1.8g
22.8g
0.6g
500 g
150 kcal
3g
38g
1g
1 lb
136 kcal
2.7g
34.5g
0.9g
Watermelon Micronutrients (100g)
Dietary Fiber0.4 g
Total Sugars6.2 g
Net Carbs (Total Carbs - Fiber)7.2 g
Frequently Asked Questions
Is Watermelon good for weight loss?
With 30 calories per 100g, Watermelon can absolutely be part of a healthy diet.
Because it contains 0.4g of dietary fiber and 0.6g of protein, it helps regulate
satiety. Weight loss ultimately depends on your overall daily caloric deficit (TDEE).
Can I eat Watermelon on a Keto Diet?
The ketogenic diet requires you to monitor your Net Carbs. A 100g serving of Watermelon has
7.2g of net carbs (7.6g total minus 0.4g fiber).
This makes it highly compatible with low-carb and keto diets.
Does Watermelon have high protein?
Providing 0.6g of protein per 100g, Watermelon is lower in protein. You may want to pair it with higher-protein foods to hit your macro targets.
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