By the Nutriveda editorial team · Updated 10 November 2026
Watermelon is a large summer fruit that is mostly water, with crisp red flesh and a mild sweetness. It is one of the lightest foods you can eat: 30 kcal per 100 g. A wedge of flesh of about 200 g has roughly 60 kcal.
Nutrition per 100 g
| Nutrient | 100 g | Share of EU reference intake* |
|---|---|---|
| Energy | 30 kcal | |
| Protein | 0.6 g | |
| Fat | 0.1 g | |
| of which saturated | 0.0 g | |
| Carbohydrate (total, fibre included) | 7.5 g | |
| of which sugars | 6.2 g | |
| Fibre | 0.4 g | |
| Potassium | 112 mg | 6% |
| Calcium | 7.0 mg | 1% |
| Magnesium | 10 mg | 3% |
| Iron | 0.2 mg | 2% |
| Sodium | 1.0 mg | |
| Vitamin C | 8.1 mg | 10% |
Values are for: raw watermelon flesh without rind. Source: USDA FoodData Central, SR Legacy, FDC ID 167765 (“Watermelon, raw”), checked against the USDA archive on 10 November 2026. *Adult reference intakes from Regulation (EU) 1169/2011. USDA lists total carbohydrate, fibre included.
Health benefits
Because it is mostly water, watermelon is an easy way to take in fluid on hot days. It has 6.2 g of sugar per 100 g and very little fibre (0.4 g), so it refreshes more than it fills. The red colour comes from lycopene, the same pigment as in tomatoes.
How to choose and eat it
Pick a melon that feels heavy for its size, with a creamy yellow patch where it lay on the ground and a deep, hollow sound when you tap it. A white or green patch suggests it was picked early. Keep cut watermelon covered in the fridge and eat it within three days.
Serve it cold in wedges, cube it into a salad with white cheese and mint, or blend it with lime juice for a drink with no added sugar.
Who should be careful
Watermelon is easy to overeat, and a very large portion at once can cause bloating in some people. Wash the rind before cutting, because the knife carries anything on the surface into the flesh.
FAQ
How many calories are in watermelon?
Watermelon has 30 kcal per 100 g. A wedge of about 200 g of flesh has roughly 60 kcal.
Is watermelon just sugar and water?
It is mostly water, with 6.2 g of sugar per 100 g. That is less sugar by weight than apples or grapes.
How do I choose a ripe watermelon?
Look for a yellow ground spot, a dull rind and a heavy feel. A hollow sound when tapped is a good sign.
Related entries
- Cantaloupe – the orange-fleshed melon
- Cucumber – a botanical relative
- Feta – for the classic summer salad
- Mint
Sources
- USDA FoodData Central. Watermelon, raw, FDC ID 167765. fdc.nal.usda.gov
- Regulation (EU) No 1169/2011: reference intakes and the allergen list. eur-lex.europa.eu
This page is for information only and is not medical or dietary advice.