Watermelon is one of the most refreshing fruits, especially during hot weather. With its high water content, naturally sweet flavor and relatively low calorie content, it can be a simple addition to a balanced diet.
Beyond hydration, watermelon provides vitamin C, vitamin A, potassium and antioxidant compounds such as lycopene. If you are looking for watermelon nutrition facts, understanding its calories, water content and key nutrients can help you see how this popular fruit fits into a healthy eating pattern.
Watermelon Nutrition Facts
According to USDA FoodData Central data, 100 grams of raw watermelon provides approximately 30 calories, 7.6 grams of carbohydrates, 0.4 grams of dietary fiber and 8.1 mg of vitamin C. It also contains potassium, vitamin A and other nutrients.
| Nutrient | Amount per 100 g |
|---|---|
| Calories | 30 kcal |
| Water | 91.4 g |
| Carbohydrates | 7.6 g |
| Dietary Fiber | 0.4 g |
| Total Sugars | 6.2 g |
| Protein | 0.6 g |
| Total Fat | 0.2 g |
| Potassium | 112 mg |
| Vitamin C | 8.1 mg |
| Vitamin A | 28 mcg |
| Magnesium | 10 mg |
| Vitamin B6 | 0.045 mg |
| Folate | 3 mcg |
Nutrition values are approximate and can vary depending on variety, ripeness and serving size.
How Many Calories Are in Watermelon?
Watermelon is relatively low in calories compared with many other sweet foods.
100 grams of raw watermelon contains about 30 calories.
A larger serving will naturally contain more calories. For example, 200 grams of watermelon would provide approximately 60 calories based on the per-100-gram value.
Its combination of water and naturally occurring carbohydrates gives watermelon its characteristic juicy and sweet texture without making it a high-calorie food.
Watermelon Has a Very High Water Content
One of watermelon’s most notable nutritional characteristics is its water content.
Approximately 91% of raw watermelon is water. This makes it a refreshing fruit that can contribute to daily fluid intake.
However, watermelon should not replace drinking water. Your main source of hydration should still be adequate fluids throughout the day, with fruits and vegetables contributing additional water.
Watermelon can be particularly enjoyable as part of meals or snacks during warm weather.
Carbohydrates and Natural Sugar in Watermelon
Watermelon contains approximately 7.6 grams of carbohydrates and 6.2 grams of naturally occurring sugars per 100 grams.
The carbohydrate content comes primarily from natural sugars, while the fruit also contains small amounts of dietary fiber.
Because watermelon is easy to eat in large portions, people who need to monitor their carbohydrate intake should pay attention to serving size.
Watermelon Provides Vitamin C
Watermelon provides approximately 8.1 mg of vitamin C per 100 grams.
Vitamin C is an essential nutrient that supports normal immune function and contributes to antioxidant protection and collagen production.
Although watermelon is not as rich in vitamin C as guava or oranges, it can still contribute to overall vitamin C intake when included as part of a varied diet.
Watermelon Contains Vitamin A
Watermelon contains carotenoids, including beta-carotene, which contributes to its vitamin A activity.
Vitamin A is important for normal vision, immune function and maintaining healthy body tissues.
The amount of vitamin A and carotenoids can vary depending on the variety and ripeness of the watermelon.
Potassium in Watermelon
Watermelon also provides potassium, an essential mineral involved in normal muscle function, nerve signaling and fluid balance.
A 100-gram serving contains approximately 112 mg of potassium.
Although watermelon is not among the most concentrated dietary sources of potassium, it can contribute to overall potassium intake as part of a varied diet.
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Antioxidants in Watermelon
Watermelon contains naturally occurring plant compounds, including lycopene and beta-carotene, which contribute to its antioxidant profile.
Lycopene is the pigment responsible for much of watermelon’s red color. Antioxidant compounds help protect cells from oxidative stress as part of the body's normal defense systems.
The amount of lycopene can vary depending on the variety and ripeness of the watermelon.
6 Potential Health Benefits of Watermelon
1. Supports Hydration
Because watermelon is made up of approximately 91% water, it can contribute to overall fluid intake.
Eating water-rich foods can complement drinking water, especially during warm weather or after spending time outdoors.
However, watermelon should not replace regular water consumption.
2. Provides Antioxidant Compounds
Watermelon is a source of lycopene and other carotenoid compounds.
These naturally occurring compounds contribute to the fruit's antioxidant properties and are one reason watermelon is considered a nutrient-rich fruit.
3. Supports Vitamin C Intake
Watermelon provides vitamin C, an essential nutrient involved in normal immune function and collagen production.
Adding watermelon to a varied diet can contribute to your overall daily intake of vitamin C and other nutrients.
4. Supports a Balanced, Lower-Calorie Eating Pattern
At approximately 30 calories per 100 grams, watermelon can be a refreshing alternative to many calorie-dense desserts and sweet snacks.
Its high water content also makes it a light and refreshing food choice.
However, eating watermelon alone does not cause weight loss. Overall calorie intake and dietary habits are what matter most for weight management.
5. Provides Potassium and Other Nutrients
Watermelon supplies potassium along with vitamin C, vitamin A and small amounts of magnesium and vitamin B6.
Potassium is an essential mineral involved in normal muscle function, nerve signaling and fluid balance.
Including a variety of fruits and vegetables helps provide a broader range of essential nutrients.
6. Makes a Refreshing Everyday Snack
Watermelon requires little preparation and can be enjoyed on its own or combined with other nutritious foods.
Try adding fresh watermelon to:
- Fruit salads
- Yogurt bowls
- Breakfast plates
- Fresh salads
- Smoothies without added sugar
- Homemade fruit snacks
Is Watermelon Good for Weight Management?
Watermelon can fit well into a calorie-conscious eating pattern because it contains relatively few calories and a high proportion of water.
However, portion size still matters. Because watermelon is sweet and easy to eat quickly, consuming very large quantities can add up in calories and carbohydrates.
For a more satisfying snack, pair watermelon with a source of protein or healthy fat, such as plain yogurt, cottage cheese, nuts or seeds.
Is Watermelon Good for Heart Health?
Watermelon contains lycopene, potassium and vitamin C, which contribute to its overall nutritional value.
Including watermelon as part of a diet rich in fruits, vegetables, whole grains, beans, nuts, seeds and other nutrient-dense foods can support a heart-healthy eating pattern.
However, watermelon itself should not be considered a treatment for heart disease or high blood pressure.
Is Watermelon Healthy to Eat Every Day?
For most healthy people, watermelon can be included regularly as part of a varied diet.
There is no requirement to eat watermelon every day. Rotating different fruits is a better approach because different fruits provide different combinations of vitamins, minerals and plant compounds.
The most important factor is maintaining variety and balance across your overall diet.
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