Watermelon Calories and Macros — Nutrition Facts per 1 cup, diced (152g)

A serving of watermelon — 1 cup, diced (152g) — comes to 46 calories, with 0.9g of protein, 11.6g of carbs, and 0.3g of fat. Below is the complete USDA-sourced breakdown, plus how those numbers play with typical calorie and macro targets.

Watermelon nutrition facts

*Percent Daily Values are based on a 2,000-calorie diet. Source: USDA FoodData Central.

Raw flesh, no rind. At over 90% water it's among the least calorie-dense fruits — even a large wedge stays under 100 calories.

How does watermelon fit your goals?

Watermelon is a carb-dominant food, with 11.6g of carbohydrate per 1 cup, diced (152g). That makes it a useful pre- or post-training fuel source, especially for endurance work or higher-volume strength sessions. If you're tracking for fat loss, the lever isn't avoiding carbs — it's portioning them around the parts of your day where the energy is actually used.

Diet-wise, watermelon fits low-carb and vegan and vegetarian eating patterns.

Micronutrients worth noting

Beyond the macros, watermelon pulls real weight on vitamin C (14% DV) per 1 cup, diced (152g) — the kind of micronutrient density that calorie counts alone don't show.

How watermelon compares to other fruits

Tracking watermelon in Bento Bunny

Logging foods like watermelon manually means digging through a database, picking the right entry, and adjusting the serving size — multiple taps per meal. With Bento Bunny's AI photo tracking, you snap one picture and the macros land in your daily total automatically. For watermelon specifically, the model recognises typical portion sizes well, so the numbers above will land within a few percent of what you'd get from manual weighing.

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Browse all fruits in the food database.