Food · Fruits and Fruit Juices
Watermelon nutrition facts
A typical portion of watermelon (1 NLEA serving; 280 g, raw) has 80 calories and 2g of protein (USDA FoodData Central). USDA lists 4 descriptions of it: per 100 g they range from 19 calories (seedless, rind only, raw) to 30 (raw).
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
USDA values per 100 g for Watermelon, raw, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 0.6g
- more than 11% of 8,218 USDA reference foods
- Calories per 100 g
- 30
- more than 7% of reference foods
- Sodium per 100 g
- 1mg
- more than 4% of reference foods
1 NLEA serving weighs 280 g in USDA's record for Watermelon, raw (FDC 167765).
Where the calories come from: 89% carbohydrate, 4% fat and 7% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
Source: USDA FoodData Central (FDC 167765), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of watermelon USDA describes
Raw (FDC 167765) has the most calories per 100 g (30); the fewest: Raw (FDC 2747676) (19)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Watermelon, raw (SR Legacy)Same values: Watermelon, raw | 30 | 0.6 g | 0.2 g | 1 mg |
| Watermelon, seedless, flesh only, raw | 0.9 g | n/a | 0 mg | |
| Watermelon, seedless, rind only, raw | 19 | 0.5 g | 0.1 g | 4 mg |
Every nutrient in this record (105)
The portion is 1 NLEA serving (280 g); % DV is for that portion.
Energy, macronutrients and sugars (21)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 1.71 g | 0.61 g | 3% |
| Total lipid (fat) | 0.42 g | 0.15 g | 1% |
| Carbohydrate, by difference | 21.1 g | 7.55 g | 8% |
| Ash | 0.70 g | 0.25 g | |
| Energy | 84.0 kcal | 30.0 kcal | |
| Starch | 0 g | 0 g | |
| Sucrose | 3.39 g | 1.21 g | |
| Glucose | 4.42 g | 1.58 g | |
| Fructose | 9.41 g | 3.36 g | |
| Lactose | 0 g | 0 g | |
| Maltose | 0.17 g | 0.060 g | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 256 g | 91.5 g | |
| Total Sugars | 17.4 g | 6.20 g | |
| Galactose | 0 g | 0 g | |
| Fiber, total dietary | 1.12 g | 0.40 g | 4% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total trans | 0 g | 0 g | |
| Fatty acids, total saturated | 0.045 g | 0.016 g | 0% |
| Fatty acids, total monounsaturated | 0.10 g | 0.037 g | |
| Fatty acids, total polyunsaturated | 0.14 g | 0.050 g |
Minerals (11)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 19.6 mg | 7.00 mg | 2% |
| Iron, Fe | 0.67 mg | 0.24 mg | 4% |
| Magnesium, Mg | 28.0 mg | 10.0 mg | 7% |
| Phosphorus, P | 30.8 mg | 11.0 mg | 2% |
| Potassium, K | 314 mg | 112 mg | 7% |
| Sodium, Na | 2.80 mg | 1.00 mg | 0% |
| Zinc, Zn | 0.28 mg | 0.10 mg | 3% |
| Copper, Cu | 0.12 mg | 0.042 mg | 13% |
| Fluoride, F | 4.20 µg | 1.50 µg | |
| Manganese, Mn | 0.11 mg | 0.038 mg | 5% |
| Selenium, Se | 1.12 µg | 0.40 µg | 2% |
Vitamins (33)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 78.4 µg | 28.0 µg | 9% |
| Carotene, beta | 848 µg | 303 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 0.14 mg | 0.050 mg | 1% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Cryptoxanthin, beta | 218 µg | 78.0 µg | |
| Lycopene | 12,690 µg | 4,532 µg | |
| Lutein + zeaxanthin | 22.4 µg | 8.00 µg | |
| Tocopherol, beta | 0 mg | 0 mg | |
| Tocopherol, gamma | 0 mg | 0 mg | |
| Tocopherol, delta | 0 mg | 0 mg | |
| Tocotrienol, alpha | 0.028 mg | 0.010 mg | |
| Tocotrienol, beta | 0 mg | 0 mg | |
| Tocotrienol, gamma | 0 mg | 0 mg | |
| Tocotrienol, delta | 0 mg | 0 mg | |
| Vitamin C, total ascorbic acid | 22.7 mg | 8.10 mg | 25% |
| Thiamin | 0.092 mg | 0.033 mg | 8% |
| Riboflavin | 0.059 mg | 0.021 mg | 5% |
| Niacin | 0.50 mg | 0.18 mg | 3% |
| Pantothenic acid | 0.62 mg | 0.22 mg | |
| Vitamin B-6 | 0.13 mg | 0.045 mg | 7% |
| Folate, total | 8.40 µg | 3.00 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Choline, total | 11.5 mg | 4.10 mg | 2% |
| Vitamin K (Dihydrophylloquinone) | 0 µg | 0 µg | |
| Vitamin K (phylloquinone) | 0.28 µg | 0.10 µg | 0% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 8.40 µg | 3.00 µg | |
| Folate, DFE | 8.40 µg | 3.00 µg | 2% |
| Betaine | 0.84 mg | 0.30 mg | |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Amino acids (18)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.020 g | 0.0070 g | |
| Threonine | 0.076 g | 0.027 g | |
| Isoleucine | 0.053 g | 0.019 g | |
| Leucine | 0.050 g | 0.018 g | |
| Lysine | 0.17 g | 0.062 g | |
| Methionine | 0.017 g | 0.0060 g | |
| Cystine | 0.0056 g | 0.0020 g | |
| Phenylalanine | 0.042 g | 0.015 g | |
| Tyrosine | 0.034 g | 0.012 g | |
| Valine | 0.045 g | 0.016 g | |
| Arginine | 0.17 g | 0.059 g | |
| Histidine | 0.017 g | 0.0060 g | |
| Alanine | 0.048 g | 0.017 g | |
| Aspartic acid | 0.11 g | 0.039 g | |
| Glutamic acid | 0.18 g | 0.063 g | |
| Glycine | 0.028 g | 0.010 g | |
| Proline | 0.067 g | 0.024 g | |
| Serine | 0.045 g | 0.016 g |
Fatty acids (20)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0 g | 0 g | |
| SFA 6:0 | 0 g | 0 g | |
| SFA 8:0 | 0 g | 0 g | |
| SFA 10:0 | 0.0028 g | 0.0010 g | |
| SFA 12:0 | 0.0028 g | 0.0010 g | |
| SFA 14:0 | 0 g | 0 g | |
| SFA 16:0 | 0.022 g | 0.0080 g | |
| SFA 18:0 | 0.017 g | 0.0060 g | |
| MUFA 18:1 | 0.10 g | 0.037 g | |
| PUFA 18:2 | 0.14 g | 0.050 g | |
| PUFA 18:3 | 0 g | 0 g | |
| PUFA 20:4 | 0 g | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| MUFA 16:1 | 0 g | 0 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0 g | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0 g | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g | |
| Phytosterols | 5.60 mg | 2.00 mg |
Source: USDA FoodData Central, FDC 167765: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in watermelon?
80 in 1 NLEA serving (280 g) of raw; 19 to 30 per 100 g across USDA's descriptions.
How much protein is in watermelon?
2g in 1 NLEA serving; 0.6 g per 100 g.
How much sodium is in watermelon?
0mg in 1 NLEA serving; 1 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov