Fruits

Watermelon, raw: calories and nutrition

Watermelon is mostly water, with 30 kcal, 0.61 g protein, 0.15 g fat, 7.55 g carbs, and 6.2 g sugars per 100 g.

Watermelon, raw in Fruits category

Quick nutrition facts (Per 100 g / Per serving)

  • 30 kcal Calories (100 g) · 46.2 kcal / serving
  • 0.6 g Protein (100 g) · 0.9 g / serving
  • 0.2 g Total Fat (100 g) · 0.2 g / serving
  • 7.6 g Total Carbohydrate (100 g) · 11.6 g / serving
Macronutrient calorie share for Watermelon, raw Per 100 grams (30 kcal): Protein 0.6 g (7% of macro calories), Carbohydrates 7.6 g (89%), Total fat 0.2 g (4%). 30 kcal / 100 g
  • Protein 0.6 g 7%
  • Carbohydrates 7.6 g 89%
  • Total fat 0.2 g 4%
Macronutrient calorie breakdown per 100 g for Watermelon, raw
Macronutrient Amount per 100 g Share of macro calories
Protein 0.6 g 7%
Carbohydrates 7.6 g 89%
Total fat 0.2 g 4%

Top Nutrients (% Daily Value per 100 g)

Share of FDA 2,000 kcal reference daily intake provided by 100 grams.

Top Nutrients (% Daily Value per 100 g)
Item Amount Relative value
Total sugars 6.2 g 12% DV
Vitamin C 8.1 mg 9% DV
Vitamin A 28 µg 3% DV
Carbohydrates 7.6 g 3% DV
Potassium 112 mg 2% DV
Magnesium 10 mg 2% DV
Dietary fiber 0.4 g 1% DV

Nutrient library

Full nutrient profile

Nutrient Per 100 g 1 cup, balls (154 g) % Daily Value (100 g)
Energy 30 kcal 46.2 kcal 2%
Total fat 0.2 g 0.2 g 0%
Saturated fat 0 g 0 g 0%
Carbohydrates 7.6 g 11.6 g 3%
Total sugars 6.2 g 9.5 g 12%
Dietary fiber 0.4 g 0.6 g 1%
Protein 0.6 g 0.9 g 1%
Sodium 1 mg 1.5 mg 0%
Calcium 7 mg 10.8 mg 1%
Folate 3 µg 4.6 µg 1%
Iron 0.2 mg 0.4 mg 1%
Magnesium 10 mg 15.4 mg 2%
Potassium 112 mg 172.5 mg 2%
Vitamin A 28 µg 43.1 µg 3%
Vitamin B12 0 µg 0 µg 0%
Vitamin C 8.1 mg 12.5 mg 9%
Vitamin D 0 µg 0 µg 0%
Zinc 0.1 mg 0.2 mg 1%

Serving size

Recipes with Watermelon, raw

AI illustration

Watermelon Salad With Herbs

Chilled watermelon and arugula with crumbled feta and fresh mint.

🕐 20 min 🔥 129 kcal

View all recipes

What this means for your health

What is in it

Watermelon is mostly water, with 30 kcal, 0.61 g protein, 0.15 g fat, 7.55 g carbs, and 6.2 g sugars per 100 g. It also has 0.4 g fiber, 112 mg potassium, 8.1 mg vitamin C, and 28 ug vitamin A.

What it means for your health

Watermelon provides quick energy from sugars and supports health with vitamin C and A. Potassium helps maintain healthy blood pressure. However, high sugar intake may be linked to increased cardiovascular disease risk.

Good to know

Watermelon is high in water and low in calories. It is a good source of potassium and vitamin C. Studies suggest that high added sugar intake may be linked to cardiovascular disease risk. This is general education, not medical advice.

Research behind it

Source

USDA FoodData Central (Public Domain) (ID: 167765) · Retrieved 2026-10-26

Educational information only, not medical or dietary advice. Consult a qualified health professional for personal nutrition guidance.