Watermelon: Carbs, Protein, Fat & Calories
One serving of watermelon (1 cup diced (152 g)) has 11.6 g carbs (10.9 g net), 0.9 g protein, 0.3 g fat and 46 calories. Change the amount below to calculate any portion.
* Based on a 2,000-calorie diet. Rounded averages from USDA FoodData Central.
Watermelon by serving size
| Serving | Calories | Carbs | Net carbs | Protein | Fat |
|---|---|---|---|---|---|
| 1 cup diced (152 g) | 46 | 11.6 g | 10.9 g | 0.9 g | 0.3 g |
| 1 oz (28 g) | 9 | 2.2 g | 2 g | 0.2 g | 0.1 g |
| 100 g | 30 | 7.6 g | 7.2 g | 0.6 g | 0.2 g |
Key facts
- 88% of its calories come from carbs, 7% from protein and 5% from fat — it is mainly a carbohydrate food.
- Among the 10 foods in Fruit, it ranks #3 of 10 for lowest net carbs per 100 g.
- One serving (1 cup diced, 152 g) is 0.8 carb choices (15 g each) — useful for diabetes carb counting.
Compare with other fruit (per 100 g)
| Food | Calories | Carbs | Net carbs | Protein | Fat |
|---|---|---|---|---|---|
| Banana | 89 | 22.8 g | 20.2 g | 1.1 g | 0.3 g |
| Apple | 52 | 13.8 g | 11.4 g | 0.3 g | 0.2 g |
| Orange | 47 | 11.8 g | 9.4 g | 0.9 g | 0.1 g |
| Grapes | 69 | 18.1 g | 17.2 g | 0.7 g | 0.2 g |
| Strawberries | 32 | 7.7 g | 5.7 g | 0.7 g | 0.3 g |
| Blueberries | 57 | 14.5 g | 12.1 g | 0.7 g | 0.3 g |
| Mango | 60 | 15 g | 13.4 g | 0.8 g | 0.4 g |
| Watermelon | 30 | 7.6 g | 7.2 g | 0.6 g | 0.2 g |
| Avocado | 160 | 8.5 g | 1.8 g | 2 g | 14.7 g |
| Dates (Medjool) | 277 | 75 g | 68.3 g | 1.8 g | 0.2 g |
Frequently asked questions
How many carbs are in watermelon?
One serving of watermelon (1 cup diced, 152 g) has 11.6 g of carbohydrate, including 0.6 g of fiber, so 10.9 g net carbs. Per 100 g it has 7.6 g carbs (7.2 g net).
How much protein is in watermelon?
One serving of watermelon (1 cup diced, 152 g) has 0.9 g of protein (2% of the daily value). Per 100 g it has 0.6 g of protein.
How much fat and how many calories are in watermelon?
One serving of watermelon (1 cup diced, 152 g) has 46 calories and 0.3 g of fat, of which 0 g is saturated. Per 100 g: 30 calories and 0.2 g fat.
Is watermelon keto-friendly?
In small amounts. One serving of watermelon (1 cup diced, 152 g) has 10.9 g net carbs — 55% of a strict 20 g/day keto limit.
Calculators
- Carb Counter — add watermelon to a meal and track carbs and net carbs.
- Protein Calculator — how much protein you need per day.
- Fat Calculator — your daily fat and saturated fat limits.