Fruits
Watermelon nutrition facts
A 1 undetermined NLEA serving (280 g) serving of watermelon provides 84 calories, 2 g protein, 21 g carbohydrate, and 0 g fat — about 7% of its calories from protein, 89% from carbohydrate, and 4% from fat. The interactive label below toggles between a serving and 100 g.
Calorie split
| Nutrient | Per 1 undetermined NLEA serving (280 g) | Per 100 g |
|---|---|---|
| Calories | 84 | 30 |
| Protein | 2 g | 1 g |
| Total carbohydrate | 21 g | 8 g |
| Total fat | 0 g | 0 g |
Vitamins & minerals
Per serving (280 g)
- Vitamin C
- 22.7 mg
- Vitamin A (RAE)
- 78.4 mcg
- Vitamin E
- 0.14 mg
- Vitamin K
- 0.28 mcg
- Thiamin (B1)
- 0.09 mg
- Riboflavin (B2)
- 0.06 mg
- Niacin (B3)
- 0.50 mg
- Vitamin B6
- 0.13 mg
- Folate (DFE)
- 8.40 mcg
- Magnesium
- 28.0 mg
- Phosphorus
- 30.8 mg
- Zinc
- 0.28 mg
- Copper
- 0.12 mg
- Manganese
- 0.11 mg
- Selenium
- 1.12 mcg
Photo by No Revisions on Unsplash
Selecting, storing & prepping watermelon
- Selecting
- Look for a creamy yellow "field spot" where it sat on the ground — a sign of ripeness — and a dull, not shiny, rind.
- Storing
- A whole watermelon keeps about 2 weeks at room temperature or refrigerated. Once cut, refrigerate and use within 2–4 days. Cubed watermelon freezes for about a month, mainly good for smoothies since the texture softens.
- Prepping
- Chilling watermelon before cutting makes it easier to slice cleanly.
Storage guidance from the USDA FoodKeeper database (FSIS, Cornell University, and the Food Marketing Institute).
Nutrition highlights
Per 1 undetermined NLEA serving (280 g), watermelon is an excellent source of Vitamin C and a good source of Copper.
% of the FDA Daily Value per 1 undetermined NLEA serving (280 g) serving.
Key metrics
Nutrient density
Per 100 kcal, watermelon delivers about 6% of a Daily Value on average across 22 beneficial nutrients. The score is its percentile for that measure among the 177 foods in our database — higher means more nutrition per calorie. How this is calculated.
Density counts protein, fiber, and vitamins and minerals (not fat, sodium, or sugar), each capped so a single nutrient can’t dominate, with a calorie floor so very-low-calorie foods aren’t overstated. It measures nutrition per calorie within our database — a useful guide, not a complete verdict on how “healthy” a food is.
Similar foods & swaps
The closest fruits to watermelon by nutrition (per 100 g), and how each differs.
Questions
- How many calories are in watermelon?
- A 1 undetermined NLEA serving (280 g) serving of watermelon has about 84 calories. Per 100 g, it has 30 calories — a very low calorie density.
- How much protein is in watermelon?
- Watermelon provides about 2 g of protein per 1 undetermined NLEA serving (280 g) serving.
- What are the macros in watermelon?
- Per serving, watermelon has roughly 2 g protein, 21 g carbohydrate, and 0 g fat. By calories, that is 7% protein, 89% carbohydrate, and 4% fat.
- Is watermelon high in protein?
- Watermelon has a protein density of about 2 g per 100 kcal, and 7% of its calories come from protein. Foods above roughly 10 g per 100 kcal are generally considered protein-dense.
- What vitamins and minerals are in watermelon?
- Per 1 undetermined NLEA serving (280 g), watermelon is a notable source of Vitamin C and Copper. The label above lists the full micronutrient profile with % Daily Values.
- What is the nutritional value of watermelon?
- Per 1 undetermined NLEA serving (280 g), watermelon has 84 calories, 2 g protein, 21 g carbohydrate, and 0 g fat, plus notable amounts of Vitamin C and Copper. See the full nutrition facts label above for every vitamin and mineral.
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References & methodology
- Data source: U.S. Department of Agriculture, Agricultural Research Service — FoodData Central, FDC ID 167765 (public domain).
- Daily Values: FDA Nutrition Facts label, 2016 update (adults and children aged 4+).
- Source claims: a serving supplying 10–19% of the Daily Value is a “good source”; 20% or more is an “excellent source” (FDA, 21 CFR 101.54).
- Calorie split: Atwater general factors — 4 kcal/g for protein and carbohydrate, 9 kcal/g for fat.
- Last reviewed: June 2026. Values are typical figures and vary with variety, ripeness, and preparation.
NutriFactsHub. “Watermelon Nutrition Facts.” https://nutrifactshub.com/foods/watermelon