Calories in Watermelon

Q: How many calories are in one serving of watermelon?

1 cube of watermelon (15 g) has about 4 kcal, and 100 g has 30 kcal.

Q: How much sugar does watermelon have?

1 cube of watermelon (15 g) has 0.93 g of sugar, and 100 g has 6.2 g.

Q: Does watermelon contain lycopene?

Yes. 100 g of watermelon has 4532 µg of lycopene.

Q: Is watermelon low in calories?

Yes. 100 g of watermelon has only 30 kcal.

Q: Is watermelon vegan?

Yes, fully plant-based with no animal products.

Q: Will eating watermelon help me lose weight?

It can be part of a diet that loses weight: what counts is the total calories you eat in a day, not any single food. 1 cube of watermelon (15 g) has about 4 kcal. The calorie calculator works out how many you need.

100 g of watermelon has 30 kcal, and 1 cube of watermelon (15 g) has about 4 kcal.

30 kcalper 100 g

4 kcal in 1 cube (15 g)

Very low density · 0.3 kcal per g

Protein 0.6g 7% of the calories
Carbs 7.6g 89% of the calories
Fat 0.2g 4% of the calories
Fiber 0.4g

Per 100 g. Figures from USDA FoodData Central. Averages across measured samples; a few percent either way is normal. Updated 2026-10-04.

100 g is about 7 minutes of walking, or 3 minutes of running, for a 70 kg body - context, not a debt to work off.

Watermelon nutrition facts

A dash means nobody measured it - not that there is none of it.

Per serving: 1 cube (15 g)
Nutrient	Per 100 g	Per serving
Energy	30kcal	4kcal
Fat	0.15g	0.023g
Saturated Fat	0.02g	0.003g
Unsaturated Fat	0.13g	0.019g
Carbs	7.6g	1.1g
Sugars	6.2g	0.93g
Fiber	0.4g	0.06g
Protein	0.61g	0.092g
Salt	0g	0g
Water	91.5g	13.7g

Alcohol	0g	0g
Caffeine	0mg	0mg

Monounsaturated	0.037g	0.006g
Polyunsaturated	0.05g	0.007g
Omega-3	0g	0g
ALA	0g	0g
DHA	0g	0g
EPA	0g	0g
Omega-6	0.05g	0.007g
AA	0g	0g
LA	0.05g	0.007g
Cholesterol	0mg	0mg

Vitamin B1 (Thiamine)	0.033mg	0.005mg
Vitamin B2 (Riboflavin)	0.021mg	0.003mg
Vitamin B3 (Niacin)	0.18mg	0.027mg
Vitamin B6 (Pyridoxine)	0.045mg	0.007mg
Vitamin B12 (Cobalamin)	0µg	0µg
Folate (Vitamin B9)	3µg	0.45µg
Vitamin A	28µg	4.2µg
Vitamin C	8.1mg	1.2mg
Vitamin D	0IU	0IU
Vitamin E	0.05mg	0.007mg
Vitamin K	0.1µg	0.015µg
Choline	4.1mg	0.61mg

Calcium	7mg	1.1mg
Copper	0.042mg	0.006mg
Iron	0.24mg	0.036mg
Magnesium	10mg	1.5mg
Phosphorus	11mg	1.6mg
Potassium	112mg	16.8mg
Selenium	0.4µg	0.06µg
Zinc	0.1mg	0.015mg

Beta-carotene	303µg	45.4µg
Lycopene	4532µg	680µg
Lutein + zeaxanthin	8µg	1.2µg
Flavonoids	0.91mg	0.14mg
Flavones	0.46mg	0.069mg
Flavonols	0.45mg	0.068mg

Cystine	0.002g	0g
Histidine	0.006g	0.001g
Isoleucine	0.019g	0.003g
Leucine	0.018g	0.003g
Lysine	0.062g	0.009g
Methionine	0.006g	0.001g
Phenylalanine	0.015g	0.002g
Threonine	0.027g	0.004g
Tryptophan	0.007g	0.001g
Tyrosine	0.012g	0.002g
Valine	0.016g	0.002g

Read it as an averageIt is what a laboratory measured, averaged over samples - variety, ripeness and cut all move it, and a few percent either way is normal.

What stands out in watermelon

1 cube (15 g) is 4 kcal, about <1% of a 2,000 kcal day.

Medium in sugars6.2 g per 100 g (7% of the daily reference)
Low in calories30 kcal per 100 g
Low in fat0.15 g per 100 g
Low in saturated fat0.02 g per 100 g
Low in salt0 g per 100 g

Claims follow the EU nutrition claims rules and the "high" warnings the UK/EU front-of-pack labels; the 2,000 kcal day is the reference intake for an average adult.

Calories in different amounts of watermelon

15 g1 cube	4 kcal
30 g2 servings	9 kcal
50 g	15 kcal
100 g	30 kcal
200 g	60 kcal

Any amount g 4 kcal

Foods with similar calories

Other published foods within reach of 30 kcal per 100 g, so the number has something to sit against.

Apple 31 kcal more 61kcal / 100 g

Orange 20 kcal more 50kcal / 100 g

Raspberries 21 kcal more 51kcal / 100 g

Mango 30 kcal more 60kcal / 100 g

Peach 16 kcal more 46kcal / 100 g

Kiwi 28 kcal more 58kcal / 100 g

Questions about watermelon

1 cube of watermelon (15 g) has about 4 kcal, and 100 g has 30 kcal.

1 cube of watermelon (15 g) has 0.93 g of sugar, and 100 g has 6.2 g.

Yes. 100 g of watermelon has 4532 µg of lycopene.

Yes. 100 g of watermelon has only 30 kcal.

Yes, fully plant-based with no animal products.

It can be part of a diet that loses weight: what counts is the total calories you eat in a day, not any single food. 1 cube of watermelon (15 g) has about 4 kcal. The calorie calculator works out how many you need.

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