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USDA Nutrition Facts (varies by size, 100g base)

Calories & Macros in Watermelon

Highly hydrating fruit perfect for summer refreshment. Whether your goal is keto, weight loss, or bodybuilding, here is the exact 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.

30 Calories per 100g
0.6g Protein
7.6g Carbs
0.2g Fat

Watermelon Micronutrients (100g)

  • Dietary Fiber 0.4 g
  • Total Sugars 6.2 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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