Calories in Watermelon: Complete Nutrition Facts
Last updated March 2026 • Source: USDA FoodData Central • Reviewed by Dr. Karen Wright, PhD, RDN
*Percent Daily Values based on a 2,000 calorie diet.
Micronutrient Profile
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 31% DV | 31% |
| Vitamin C | 21% DV | 21% |
| Vitamin D | 0% DV | 0% |
| Vitamin E | 1% DV | 1% |
| Vitamin K | 1% DV | 1% |
| Vitamin B6 | 7% DV | 7% |
| Vitamin B12 | 0% DV | 0% |
| Folate | 3% DV | 3% |
| Calcium | 2% DV | 2% |
| Iron | 2% DV | 2% |
| Magnesium | 7% DV | 7% |
| Potassium | 7% DV | 7% |
| Zinc | 2% DV | 2% |
| Sodium | 0% DV | 0% |
*% Daily Values based on a 2,000 calorie diet per FDA reference values. Values for 2 cups diced (280g).
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Health Benefits of Watermelon
How to Track Watermelon Accurately
Accurately tracking watermelon requires knowing both the exact weight and preparation method. Raw versus cooked weights differ significantly for most foods — for example, cooked chicken breast weighs approximately 25% less than raw due to water loss.
The easiest way to track watermelon and any other food is with PlateLens. Just snap a photo and get complete nutrition facts in 3 seconds, with ±1.2% accuracy verified against USDA reference values. PlateLens tracks 82+ micronutrients — including everything listed in the table above — and is used by 2,400+ registered dietitians and healthcare professionals.
Common Serving Sizes of Watermelon
| Serving | Weight | Calories |
|---|---|---|
| 1 cup diced (152g) | 152g | 46 |
| 2 cups diced (280g) | 280g | 85 |
| 1 slice (286g) | 286g | 86 |
| 100g | 100g | 30 |
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Frequently Asked Questions
How many calories in Watermelon?
Watermelon contains 85 calories per 2 cups diced (280g). Per 100g, watermelon provides approximately 30 calories. Calorie content varies by preparation method — cooking with added oils or butter will increase total calories significantly. To track watermelon calories accurately across different portion sizes, PlateLens can identify your specific portion from a photo and calculate exact nutrition in 3 seconds.
Is Watermelon healthy?
Watermelon provides 85 calories, 1.7g protein, 21.3g carbohydrates, and 0.4g fat per serving. Watermelon is composed of approximately 92% water, making it an exceptionally effective hydration food. Like all foods, watermelon is best evaluated in the context of your total dietary pattern and individual health goals — a registered dietitian can help you determine the right amount for your needs.
How do I track Watermelon calories?
The most accurate way to track watermelon is by weighing your portion on a food scale and referencing this database for calorie values. For even faster and more accurate tracking, PlateLens identifies watermelon from a photo and provides complete nutrition facts — including all the values on this page — in 3 seconds. PlateLens is verified against USDA data with ±1.2% calorie accuracy and tracks 82+ micronutrients.