Watermelon Nutrition Facts: Calories, Vitamins & Minerals
Watermelon nutrition facts per 100 g and per serving
| Nutrient | Per 100 g | Serving: slice, 300 g |
|---|---|---|
| Calories | 30 kcal | 90 kcal |
| Energy (kilojoules) | 126 kJ | 377 kJ |
| Protein | 0.6 g | 1.8 g |
| Fat | 0.2 g | 0.6 g |
| incl. saturated | 0 g | 0 g |
| Total carbohydrates | 7.4 g | 22 g |
| incl. sugars | 6 g | 18 g |
| incl. fiber | 0.4 g | 1.2 g |
| Salt | 0 g | 0 g |
*Where the numbers come from
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
30 kcal (126 kJ) per 100 g · P/F/C 0.6/0.2/7.4 g
Serving (slice, 300 g) — 90 kcal (377 kJ) · Nutri-Score A
Per 100 g: sugar: medium saturated fat: low salt: low fiber: low
Is watermelon healthy?
Yes. On its nutrient profile, watermelon is a healthy choice: grade A on the open 2023 Nutri-Score algorithm, the top grade.
For
- Low in calories: 30 kcal per 100 g, so a serving (slice, 300 g) is 90 kcal.
- Counts toward your fruit and vegetables: a 300 g serving is 75% of the 400 g a day the WHO advises.
A typical serving (slice, 300 g) has 90 kcal, 1.8 g protein, 0.6 g fat and 22 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Watermelon is over 90% water, so even a big slice is low in calories; its red flesh gets its color from lycopene.
protein 7%fat 6%carbs 87%
Vitamins and minerals in watermelon
No single vitamin or mineral reaches 10% of the Daily Value per 100 g; the value of this food is elsewhere (see the nutrition table above).
| Nutrient | Per 100 g | Serving: slice, 300 g | % DV |
|---|---|---|---|
| Vitamin A | 28 mcg | 84 mcg | 9% |
| Vitamin C | 8.1 mg | 24 mg | 27% |
| Thiamin (B1) | 0.03 mg | 0.1 mg | 8% |
| Vitamin B6 | 0.05 mg | 0.14 mg | 8% |
| Potassium | 112 mg | 336 mg | 7% |
| Magnesium | 10 mg | 30 mg | 7% |
| Copper | 0.04 mg | 0.13 mg | 14% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Watermelon, raw” (FDC ID 167765, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Watermelon calories by weight, 50–300 g
150 g of watermelon has 45 calories and 200 g has 60. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g |
|---|---|---|
| 50 g | 15 | 0.3 / 0.1 / 3.7 |
| 100 g | 30 | 0.6 / 0.2 / 7.4 |
| 150 g | 45 | 0.9 / 0.3 / 11 |
| 200 g | 60 | 1.2 / 0.4 / 15 |
| 250 g | 75 | 1.5 / 0.5 / 19 |
| 300 g — typical serving | 90 | 1.8 / 0.6 / 22 |
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Watermelon: more nutrition highlights
Its calories come almost entirely from sugar: 18 g per serving, with no protein or fiber to keep you full.
How much movement is one serving?
A serving (slice, 300 g) is 90 kcal — roughly 29 min of easy walking or 11 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Watermelon: swaps and alternatives
No need to swap: watermelon already gets grade A, the top of the scale, and nothing is in the red on the per-100 g traffic light: sugar 6 g (red is over 22.5 g), saturated fat 0 g (over 5 g) and salt 0 g (over 1.5 g). We only suggest a swap when it fixes a real problem. How we pick swaps.
Equally good alternatives
Same food group and the same place on the plate, with a Nutri-Score grade at least as good. Figures are for 300 g, a typical serving of watermelon.
| Food | Grade | Kcal | Protein, g | Fiber, g |
|---|---|---|---|---|
| Watermelon | A | 90 | 1.8 | 1.2 |
| Limes | A | 90 | 2.1 | 8.4 |
| Lemon | A | 87 | 2.7 | 8.4 |
| Strawberries | A | 96 | 2.1 | 6 |
Watermelon vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Cranberries | 28 | 0.5 / 0.2 / 7 |
| Watermelon | 30 | 0.6 / 0.2 / 7.4 |
| Melon | 34 | 0.8 / 0.2 / 8.4 |
| Cantaloupe | 34 | 0.8 / 0.2 / 8.8 |
| Blackberries | 36 | 1.4 / 0.5 / 11 |
| Honeydew Melon | 36 | 0.5 / 0.1 / 9.1 |
| Peaches | 39 | 0.9 / 0.3 / 10 |
FAQ
How many calories are in 100 g of watermelon?
100 g of watermelon has 30 calories, with 0.6 g protein, 0.2 g fat and 7.4 g carbohydrates.
How many calories are in a serving of watermelon?
A serving (slice, 300 g) has 90 calories: 1.8 g protein, 0.6 g fat and 22 g carbs.
What are the macros of watermelon?
Per 100 g: 0.6 g protein, 7.4 g carbs and 0.2 g fat. By calories that's about 7% protein, 87% carbs and 6% fat.
How long do you have to walk to burn a serving of watermelon?
About 29 min of easy walking or 11 min of cycling for a 70 kg (154 lb) person — that's the 90 calories in a serving (slice, 300 g).
How much fiber is in watermelon?
100 g of watermelon has 0.4 g of fiber; a serving (slice, 300 g) has 1.2 g — 5% of the 25 g a day the WHO recommends.
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