Calories per serving
| Serving | Kcal | P | F | C |
|---|---|---|---|---|
| 100 g of flesh | 30 | 0.6 | 0.2 | 7.6 |
| Slice without rind, 300 g | 90 | 1.8 | 0.6 | 22.8 |
| A kilogram of flesh, 1000 g | 300 | 6.0 | 2.0 | 76.0 |
Your plate isn't the average one
The table shows average reference values. Take a photo of your plate: we will count the composition, macros and FoodMate Score of exactly your serving. Free, no sign-up, the photo is not stored.
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FoodMate Score of the food
This is a score for the food on its own, by its composition per 100 g, using the same formula the app applies to a meal. On a plate with other foods the result will differ: buckwheat with vegetables scores higher than buckwheat alone.
How it changes with different cooking methods
| Version | Serving |
|---|---|
| Flesh | 90 kcal |
| Weight including the rind | 57 kcal |
| Watermelon smoothie, 250 ml glass | 75 kcal |
Micronutrients
Values for a standard serving, as a percentage of the daily value for an adult.
| Nutrient | Per serving | % DV |
|---|---|---|
| Vitamin C | 24.3 mg | 24% |
| Beta-carotene | 0.9 mg | 18% |
| Potassium | 336 mg | 10% |
How many calories are in watermelon
Watermelon flesh has 30 kcal per 100 g: about 7.6 g of carbs, almost all of it sugars, and just over half a gram of protein. A slice without rind weighs about 300 g and gives 90 kcal. A medium 7 kg watermelon holds 4-4.5 kg of flesh, that is 1200-1350 kcal, almost a daily requirement, so a whole watermelon in an evening is a real meal.
Watermelon with and without rind
The rind is 35-40% of a watermelon, and table calories refer to the flesh. If you weigh a slice with the rind, 100 g holds about 19 kcal of edible part. The easiest way is by size: a half-moon slice of a medium watermelon is about 300 g of flesh and 90 kcal.
Watermelon on a diet
Watermelon gives a big volume for few calories: a 400 g plate of flesh is only 120 kcal. The downside is almost no protein or fiber, so fullness passes quickly and blood sugar rises fast. Watermelon-only diets show a drop on the scale mostly from water and a deficit. It is better eaten after a meal or as a snack, one measured slice at a time.
Watermelon at night
Evening watermelon has the same calories as morning watermelon. But with so much water, watermelon at night often means nighttime trips to the bathroom and morning puffiness that the scale shows as half a kilogram extra. That is water, not fat, and it is gone by lunch.
How to count your serving
Weigh the flesh without the rind and multiply by 0.3, or count a slice as 90 kcal. If the watermelon is on a fruit plate, take a photo in MyFoodMate AI and the app counts everything together.