Quick Answer: How much is 100g of watermelon? About ⅔ cup of diced watermelon, or roughly a third of a typical wedge. It has only 30 calories, 7.6g of carbs, and 6.2g of natural sugar, and it’s about 91% water. Use the calculator below to check any amount.
🍉 Watermelon Nutrition Calculator
Based on USDA values for raw watermelon flesh.
How Much Is 100g of Watermelon?
| Amount | Weight | Calories |
|---|---|---|
| ½ cup diced | ~76g | ~23 kcal |
| 100g | 100g | 30 kcal |
| 1 cup diced | ~152g | ~46 kcal |
| 1 cup balls | ~154g | ~46 kcal |
| 1 wedge (1/16 of a melon) | ~286g | ~86 kcal |
Keep reading for the full nutrition in 100g of watermelon, how it helps with hydration, and how it compares with other fruits.
100g Watermelon Nutrition Facts
| Nutrient | Per 100g | % Daily Value |
|---|---|---|
| Calories | 30 kcal | 2% |
| Water | ~91.5g | – |
| Carbohydrates | 7.6g | 3% |
| Sugar | 6.2g | – |
| Fiber | 0.4g | 1% |
| Protein | 0.6g | 1% |
| Vitamin C | 8.1mg | 9% |
| Potassium | 112mg | 2% |
| Lycopene | ~4.5mg | – |
Watermelon is one of the richest fresh sources of lycopene, the same red pigment found in tomatoes, with even more per 100g than raw tomatoes. It's low in fiber, though, so the natural sugar is absorbed fairly quickly. Pairing watermelon with a protein or a few nuts helps keep it filling.
Watermelon for Hydration
With more than 91g of water in every 100g, watermelon is one of the most hydrating foods you can eat, right alongside cucumber. A cup of watermelon adds about 140ml of water to your day, along with a little potassium. That makes it a refreshing snack in hot weather or after exercise, though it shouldn't replace drinking water.
Watermelon vs Other Fruits
At 30 calories per 100g, watermelon is one of the lowest-calorie fruits, similar to strawberries and lighter than pineapple. Its sweetness makes it a good swap for desserts and evening snacks, as suggested in our guide to midnight cravings. Because of its sugar and low fiber, people managing blood sugar may want to stick to about a cup and pair it with protein, as covered in good snacks for diabetics.
Frequently Asked Questions
About ⅔ cup of diced watermelon, or roughly a third of a typical wedge.
About 30 calories, with 7.6g of carbohydrates and 6.2g of natural sugar.
About 91.5g, which makes watermelon one of the most hydrating foods.
About 6.2g of natural sugar, with very little fiber.
Final Answer: How Much Is 100g of Watermelon
100g of watermelon is about ⅔ cup diced, with only 30 calories and more than 91g of water. It's rich in lycopene and very hydrating, but low in fiber, so a cup paired with some protein makes a refreshing, balanced snack.