Watermelon nutrition facts

Watermelon (1 cup, balls, 154 g) has 46 calories, 0.9 g protein, 0.6 g fiber, 0.2 g fat. It is a good source of vitamin C.

Vitamin C 14% DV Copper 7.2% DVPantothenic acid 6.8% DVVitamin A 4.8% DV Thiamin 4.2% DV

#1 of 15 foods for lycopene #5 of 42 fruits for beta-carotene #7 of 42 fruits for vitamin A #20 of 50 fruits for vitamin C #8 of 50 fruits for thiamin #9 of 50 fruits for protein

Nutrition Facts

Serving size1 cup, balls (154 g)

Calories46

Total Fat 0.2g0.3%

Saturated Fat 0g0.1%

Trans Fat 0g

Cholesterol 0mg0%

Sodium 2mg0.1%

Total Carbohydrate 11.6g4.2%

Dietary Fiber 0.6g2.2%

Total Sugars 9.5g

Protein 0.9g1.9%

Vitamin D 0µg0%

Calcium 11mg0.8%

Iron 0.4mg2.1%

Potassium 172mg3.7%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values from USDA FoodData Central; label rounding rules are not applied.

Calorie breakdown

■ Protein 7%
■ Fat 4%
■ Carbohydrate 89%

Share of calories by the 4-9-4 Atwater factors; the centre shows USDA's calorie value.

Scores

Nutrient density (NRF9.3)

Nine nutrients to encourage minus three to limit, per 100 kcal. Whole foods range from about −60 to 600; leafy greens score highest.

-0.9

Inflammatory profile strongly anti-inflammatory

Lower is more anti-inflammatory. Percentile 16 among 1,677 whole foods, from Dietary Inflammatory Index weights applied to this food's nutrients per 100 kcal.

All nutrients in watermelon

Nutrient	Per 1 cup, balls	% Daily Value
Macronutrients
Calories	46 kcal	2.3%
Protein	0.9 g	1.9%
Total fat	0.2 g	0.3%
Carbohydrate	11.6 g	4.2%
Fiber	0.6 g	2.2%
Sugars	9.5 g	no DV
Fats
Saturated fat	0 g	0.1%
Trans fat	0 g	no DV
Monounsaturated fat	0.1 g	no DV
Polyunsaturated fat	0.1 g	no DV
Omega-3 (ALA+EPA+DHA)	0 g	no DV
Omega-6 (linoleic)	0.08 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	12.5 mg	14%
Thiamin (B1)	0.05 mg	4.2%
Riboflavin (B2)	0.03 mg	2.5%
Niacin (B3)	0.3 mg	1.7%
Pantothenic acid (B5)	0.34 mg	6.8%
Vitamin B6	0.07 mg	4.1%
Folate (DFE)	5 µg	1.2%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	43 µg	4.8%
Vitamin E	0.08 mg	0.5%
Vitamin D	0 µg	0%
Vitamin K	0.2 µg	0.1%
Choline	6 mg	1.1%
Minerals
Sodium	2 mg	0.1%
Calcium	11 mg	0.8%
Iron	0.4 mg	2.1%
Magnesium	15 mg	3.7%
Phosphorus	17 mg	1.4%
Potassium	172 mg	3.7%
Zinc	0.2 mg	1.4%
Copper	0.06 mg	7.2%
Manganese	0.06 mg	2.5%
Selenium	0.6 µg	1.1%
Carotenoids
Beta-carotene	467 µg	no DV
Lycopene	6,979 µg	no DV
Lutein + zeaxanthin	12 µg	no DV
Other
Caffeine	0 mg	no DV
Water	141 g	no DV
Amino acids
Tryptophan	0.011 g	no DV
Threonine	0.042 g	no DV
Isoleucine	0.029 g	no DV
Leucine	0.028 g	no DV
Lysine	0.095 g	no DV
Methionine	0.009 g	no DV
Phenylalanine	0.023 g	no DV
Valine	0.025 g	no DV
Histidine	0.009 g	no DV

Nutrient	Per 100 g	% Daily Value
Macronutrients
Calories	30 kcal	1.5%
Protein	0.6 g	1.2%
Total fat	0.1 g	0.2%
Carbohydrate	7.5 g	2.7%
Fiber	0.4 g	1.4%
Sugars	6.2 g	no DV
Fats
Saturated fat	0 g	0.1%
Trans fat	0 g	no DV
Monounsaturated fat	0 g	no DV
Polyunsaturated fat	0.1 g	no DV
Omega-3 (ALA+EPA+DHA)	0 g	no DV
Omega-6 (linoleic)	0.05 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	8.1 mg	9%
Thiamin (B1)	0.03 mg	2.8%
Riboflavin (B2)	0.02 mg	1.6%
Niacin (B3)	0.2 mg	1.1%
Pantothenic acid (B5)	0.22 mg	4.4%
Vitamin B6	0.04 mg	2.6%
Folate (DFE)	3 µg	0.8%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	28 µg	3.1%
Vitamin E	0.05 mg	0.3%
Vitamin D	0 µg	0%
Vitamin K	0.1 µg	0.1%
Choline	4 mg	0.7%
Minerals
Sodium	1 mg	0%
Calcium	7 mg	0.5%
Iron	0.2 mg	1.3%
Magnesium	10 mg	2.4%
Phosphorus	11 mg	0.9%
Potassium	112 mg	2.4%
Zinc	0.1 mg	0.9%
Copper	0.04 mg	4.7%
Manganese	0.04 mg	1.7%
Selenium	0.4 µg	0.7%
Carotenoids
Beta-carotene	303 µg	no DV
Lycopene	4,532 µg	no DV
Lutein + zeaxanthin	8 µg	no DV
Other
Caffeine	0 mg	no DV
Water	91 g	no DV
Amino acids
Tryptophan	0.007 g	no DV
Threonine	0.027 g	no DV
Isoleucine	0.019 g	no DV
Leucine	0.018 g	no DV
Lysine	0.062 g	no DV
Methionine	0.006 g	no DV
Phenylalanine	0.015 g	no DV
Valine	0.016 g	no DV
Histidine	0.006 g	no DV

Nutrient	Per 1 oz (28 g)	% Daily Value
Macronutrients
Calories	9 kcal	0.4%
Protein	0.2 g	0.3%
Total fat	0 g	0.1%
Carbohydrate	2.1 g	0.8%
Fiber	0.1 g	0.4%
Sugars	1.8 g	no DV
Fats
Saturated fat	0 g	0%
Trans fat	0 g	no DV
Monounsaturated fat	0 g	no DV
Polyunsaturated fat	0 g	no DV
Omega-3 (ALA+EPA+DHA)	0 g	no DV
Omega-6 (linoleic)	0.01 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	2.3 mg	2.6%
Thiamin (B1)	0.01 mg	0.8%
Riboflavin (B2)	0.01 mg	0.5%
Niacin (B3)	0.1 mg	0.3%
Pantothenic acid (B5)	0.06 mg	1.3%
Vitamin B6	0.01 mg	0.8%
Folate (DFE)	1 µg	0.2%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	8 µg	0.9%
Vitamin E	0.01 mg	0.1%
Vitamin D	0 µg	0%
Vitamin K	0 µg	0%
Choline	1 mg	0.2%
Minerals
Sodium	0 mg	0%
Calcium	2 mg	0.2%
Iron	0.1 mg	0.4%
Magnesium	3 mg	0.7%
Phosphorus	3 mg	0.2%
Potassium	32 mg	0.7%
Zinc	0 mg	0.3%
Copper	0.01 mg	1.3%
Manganese	0.01 mg	0.5%
Selenium	0.1 µg	0.2%
Carotenoids
Beta-carotene	86 µg	no DV
Lycopene	1,285 µg	no DV
Lutein + zeaxanthin	2 µg	no DV
Other
Caffeine	0 mg	no DV
Water	26 g	no DV
Amino acids
Tryptophan	0.002 g	no DV
Threonine	0.008 g	no DV
Isoleucine	0.005 g	no DV
Leucine	0.005 g	no DV
Lysine	0.018 g	no DV
Methionine	0.002 g	no DV
Phenylalanine	0.004 g	no DV
Valine	0.005 g	no DV
Histidine	0.002 g	no DV

Missing nutrients were not analysed by USDA for this food; they are not zero. F marks a value updated from Foundation Foods (April 2026 analytical data). Source: USDA FoodData Central #167765 ("Watermelon, raw").

Compare watermelon with…

Cantaloupe vs Watermelon

Frequently asked questions

How many calories are in watermelon?

Watermelon has 46 calories per 1 cup, balls (154 g), or 30 calories per 100 g, according to USDA FoodData Central.

How much protein is in watermelon?

0.9 g of protein per 1 cup, balls, which is 1.9% of the 50 g Daily Value.

What is watermelon rich in?

Per serving, watermelon is richest in Vitamin C at 14% of the Daily Value, Copper (7.2%), Pantothenic acid (B5) (6.8%), Vitamin A (RAE) (4.8%).

Is watermelon healthy?

By nutrient density, watermelon scores 31 on the NRF9.3 index (nine nutrients to encourage minus three to limit, per 100 kcal). Its nutrient profile is strongly anti-inflammatory compared with other whole foods. See the methodology page for how both scores work; this is data, not medical advice.

More fruits

Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.