Calories in Watermelon: Per Cup, Slice and Wedge
Watermelon is about 30 kcal per 100 g. See calories per cup, slice and wedge, plus sugar and carbs, and why it's one of the most filling fruits.
By Ayoub Farid · · 2 min read
Quick answer: watermelon has about 30 calories per 100 g. One cup of diced watermelon (about 152 g) has roughly 46 calories.
Key takeaways
- Watermelon is about 30 kcal per 100 g and over 90% water, so large portions stay low in calories.
Watermelon calories by portion
| Portion | Weight | Calories |
|---|---|---|
| 1 cup diced | ~152 g | ~46 kcal |
| 1 cup balls | ~154 g | ~46 kcal |
| 1 wedge (1/16 of a melon) | ~286 g | ~86 kcal |
| 1 thin slice | ~150–200 g | ~45–60 kcal |
| Per 100 g | 100 g | ~30 kcal |
Nutrition per cup (152 g)
- Calories: ~46
- Carbs: ~11.5 g (about 9.5 g sugars)
- Fiber: ~0.6 g
- Water: about 91–92% by weight
Is watermelon good for weight loss?
Because it's mostly water, watermelon lets you eat a large, satisfying portion for few calories. It's a classic example of volume eating. It has little protein or fiber, so pair it with something more filling if it's a snack.
Watermelon vs. other fruits (per 100 g)
| Fruit | Calories |
|---|---|
| Watermelon | ~30 |
| Strawberries | ~32 |
| Apple | ~52 |
| Grapes | ~69 |
| Banana | ~89 |
More: calories in an apple, calories in grapes, calories in a banana.
Watch out for
- Watermelon juice and smoothies with added sugar.
- Huge summer portions: a quarter of a large melon can be 300–400 kcal. Still low for the volume, but not "free".
Ways to enjoy watermelon
- Watermelon and feta salad with mint and cucumber (a light side, about 150–200 kcal).
- Frozen watermelon cubes blended into a slushy with lime.
- Snack plate: watermelon with a handful of nuts or a cheese stick to add protein.
Portion without a scale
A cup of diced watermelon fits in two cupped hands. A thin triangle slice from a large melon is usually 150–300 g.
Hydration bonus
At over 90% water, watermelon also contributes to your daily fluid intake on hot days and after exercise.
Track it
Snap your bowl with Nutora; the photo shows portion size better than guessing cups.
Frequently asked questions
How many calories are in a cup of watermelon?
About 46 calories.
Is watermelon high in sugar?
It has natural sugar (about 9–10 g per cup), but because it's mostly water, the calories are low.
Can I eat watermelon at night?
Yes. Calories count the same at any time of day.
How many calories are in a whole watermelon?
A medium whole watermelon (around 4.5 kg of edible fruit) can have about 1,300 calories or more.
Track it with a photo
Snap your meal, see the calories
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