At a glance
- 0.9 g protein and 46 calories per 1 cup diced (152 g).
- 2 g protein per 100 calories: #442 of 536 foods in our USDA list, #9 of 47 in fruit.
- 0.6 g fiber and 2 mg sodium per serving.
What is watermelon like to eat?
Watermelon is a large, juicy melon with sweet red flesh that is mostly water. It is a summer favorite eaten chilled in wedges or cubes, and it pairs well with feta and mint.
How can you eat more watermelon?
Try this
Cube and serve chilledMake a salad with feta and mintBlend into a cold drinkPair with cottage cheese for a snackIs watermelon good on a GLP-1?
Cold watermelon is light and refreshing, which can make it easy to eat on days when heavier food is hard. Protein density matters more when your appetite is small: see protein on a GLP-1.
How does watermelon compare?
| Food | Serving | Protein | Calories | Protein per 100 kcal |
|---|---|---|---|---|
| Watermelon | 1 cup diced | 0.9 g | 46 | 2 g |
| Mango | 1 cup sliced | 1 g | 102 | 1 g |
| Feta cheese | 1/4 cup | 7.5 g | 104 | 7.2 g |
| Cottage cheese | 1/2 cup | 12.4 g | 95 | 13.1 g |
Close to watermelon per calorie: brown rice (2.2 g), white rice (2.1 g), carrots (2 g), orange (1.9 g).
Compare more foods with the protein finder, or see protein in every food we cover.
What should you look for when you buy it?
Pick a melon that feels heavy for its size with a creamy yellow spot where it rested on the ground.
What's the full nutrition for watermelon?
| Nutrient | Per 1 cup diced (152 g) | Per 100 g | % Daily Value |
|---|---|---|---|
| Calories | 46 | 30 | |
| Protein | 0.9 g | 0.6 g | 2% |
| Fat | 0.2 g | 0.1 g | |
| Saturated fat | 0 g | 0 g | 0% |
| Carbohydrate | 11.4 g | 7.5 g | |
| Fiber | 0.6 g | 0.4 g | 2% |
| Sugar | 9.4 g | 6.2 g | |
| Sodium | 2 mg | 1 mg | 0% |
| Calcium | 11 mg | 7 mg | 1% |
| Iron | 0.4 mg | 0.24 mg | 2% |
| Vitamin B12 | 0 mcg | 0 mcg | 0% |
| Vitamin D | 0 mcg | 0 mcg | 0% |
USDA FoodData Central, SR Legacy: "Watermelon, raw". % Daily Value uses the FDA's values for adults (protein 50 g, fiber 28 g, sodium 2,300 mg). "Not listed" means USDA didn't measure it for this food, not that it's zero. Brands differ, so check your label.
