Watermelon: Calories, Nutrition Facts, and Health Benefits (2026)

Watermelon contains 46 calories per 1 cup diced (152 g), with 0.9 g protein, 11.6 g carbs, 0.6 g fiber, 9.4 g sugar, and 0.2 g fat. It is notable for its high water content and provides 12.3 mg of vitamin C, which is 14% of the daily value. Additionally, it contains 170 mg of potassium.

This page provides an overview of watermelon nutrition, including its calorie content, macronutrient breakdown, and health benefits. We will also explore how watermelon fits into various dietary goals and its impact on blood sugar levels.

Watermelon Nutrition Facts (Per Serving and Per 100 g)

The following nutrition facts table outlines the key nutritional components of watermelon per 1 cup diced (152 g) and per 100 g.

Values are for 1 cup diced (152 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	46	30	2%
Protein	0.9 g	0.6 g	2%
Carbohydrates	11.6 g	7.6 g	4%
Fiber	0.6 g	0.4 g	2%
Sugar	9.4 g	6.2 g	-
Fat	0.2 g	0.1 g	0%
Vitamin C	12.3 mg	8.1 mg	14%
Potassium	170 mg	112 mg	4%
Vitamin A	43 mcg	28 mcg	5%

About 89% of watermelon calories come from carbohydrates, 7% from protein and 4% from fat.

Watermelon by Health Goal

The by-goal ratings section evaluates how watermelon aligns with common dietary objectives, such as weight loss and hydration.

Goal	Rating	Why
Weight loss	Excellent	46 calories per serving with 0.6 g fiber for fullness
Blood sugar / diabetes	Good	Glycemic load of about 5 per serving
Immunity	Fair	Provides 12.3 mg vitamin C (14% DV)
Digestion	Fair	0.6 g fiber per serving supports regularity
Heart health	Good	Potassium (170 mg) and fiber, very low sodium
Muscle gain	Fair	Low in protein (0.9 g); best as a vitamin-rich choice, not a protein source

Watermelon and Blood Sugar

Glycemic index: 72. Glycemic load: 5 per serving.

Watermelon has a glycemic index of about 72 and a glycemic load of around 5 per serving, so it has a modest effect on blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.

How Watermelon Compares to Other Fruits

In the comparison table, we examine how watermelon stacks up against other fruits in terms of calories, sugar, and other nutrients.

Fruit (per 100 g)	Calories	Sugar (g)	Fiber (g)	Vitamin C (mg)
Watermelon	30	6.2	0.4	8.1
Cantaloupe	34	7.9	0.9	36.7
Strawberry	32	4.9	2.0	58.8
Peach	39	8.4	1.5	6.6

Watermelon Myths, Checked

Watermelon is just sugar water , Misleading. Watermelon is about 92% water with only 46 calories per cup, plus vitamin C and lycopene.

Watermelon spikes blood sugar , Misleading. It has a high glycemic index but a low glycemic load (about 5 per cup) because a serving has little carb.

How to Track Watermelon

Fruit portions are easy to misjudge, and the difference between 1 cup of watermelon and a larger helping changes the sugar and calories you log. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log watermelon accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see every fruit ranked by glycemic load, most nutrient-dense fruits ranked, and berries ranked by sugar and antioxidants.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by ripeness and variety. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1 cup of watermelon?

One cup of diced watermelon (152 g) contains 46 calories, making it a low-calorie fruit option.

Is watermelon good for weight loss?

Watermelon can be beneficial for weight loss due to its low calorie content and high water content, which can help you feel full.

Can people with diabetes eat watermelon?

People with diabetes can eat watermelon in moderation, but they should be mindful of its glycemic index of 72 and glycemic load of 5.

How much vitamin C is in watermelon?

Watermelon provides 12.3 mg of vitamin C per cup, which is 14% of the daily value, supporting immune function and skin health.

Is watermelon high in sugar?

While watermelon contains 9.4 g of sugar per cup, it is naturally occurring sugar and is part of a low-calorie fruit.

Is watermelon hydrating?

Watermelon is highly hydrating, as it is composed of about 92% water, making it an excellent choice for hydration.

Key Takeaways

• Watermelon has 46 calories per cup diced.
• It contains 0.6 g of fiber per cup.
• Watermelon is 92% water, aiding hydration.
• Each cup provides 12.3 mg of vitamin C.
• It has a glycemic index of 72.
• Watermelon contains 9.4 g of sugar per cup.