Fruits · Veg
Watermelon calories & nutrition
तरबूज़
Quick answer
Watermelon, 1 katori cubes (≈150 g): about 30 kcal, 0.9 g protein, 5.8 g carbs and 0.2 g fat. Per 100 g (watermelon flesh): 20 kcal and 0.6 g protein.
Watermelon is about 95% water, which makes it the lowest-calorie fruit in this list and very refreshing in summer.
Nutrition per serving
Choose a serving size. Values are for watermelon flesh.
1 katori cubes (≈150 g)
30kcal
0.9 g protein · 5.8 g carbs · 0.2 g fat
| Calories | 30 kcal |
|---|---|
| Protein | 0.9 g |
| Carbohydrates | 5.8 g |
| Fat | 0.2 g |
| Fibre | 1 g |
Nutrition per 100 g
For watermelon flesh.
| Calories | 20 kcal |
|---|---|
| Protein | 0.6 g |
| Carbohydrates | 3.9 g |
| Fat | 0.2 g |
| Fibre | 0.7 g |
| Calcium | 5 mg |
| Iron | 0.2 mg |
Is watermelon good for your goals?
Weight loss
Watermelon is low in calories (20 kcal per 100 g), so it adds volume to meals without adding much energy.
Muscle building
Not a significant protein source (3 g per 100 kcal). Pair it with dal, paneer, eggs, curd or meat to reach your protein target.
- Even a big slice is well under 100 kcal.
- Great after a workout in hot weather alongside water.
- It's low in protein and fibre, so pair it with a protein snack if it's a whole meal.
Watermelon vs papaya
| Nutrient | Watermelon | Papaya |
|---|---|---|
| Calories | 20 kcal | 24 kcal |
| Protein | 0.6 g | 0.4 g |
| Carbs | 3.9 g | 4.6 g |
| Fat | 0.2 g | 0.2 g |
| Fibre | 0.7 g | 2.8 g |
| Protein per 100 kcal | 3 g | 1.7 g |
Frequently asked questions
Answers calculated from IFCT 2017 values. Educational information only.
Watermelon, 1 katori cubes (≈150 g): about 30 kcal, with 0.9 g protein, 5.8 g carbohydrate and 0.2 g fat.
Watermelon, 1 slice (≈280 g): about 56 kcal, with 1.7 g protein, 10.8 g carbohydrate and 0.4 g fat.
100 g of watermelon flesh has about 0.6 g protein and 20 kcal — roughly 3 g of protein per 100 kcal.
Watermelon is low in calories (20 kcal per 100 g), so it adds volume to meals without adding much energy.
Not a significant protein source (3 g per 100 kcal). Pair it with dal, paneer, eggs, curd or meat to reach your protein target.
Source & method
Values per 100 g are from the Indian Food Composition Tables 2017 (ICMR–National Institute of Nutrition, Hyderabad), food code E065 “Water melon, dark green (sugar baby)”. Serving values are calculated from those figures; serving weights are typical household measures.
Last updated . Values vary with variety, brand and cooking. Not medical advice — nutrition disclaimer.
Related foods
- 55 kcal / 100 g
Mango
1 katori sliced mango (≈150 g): 83 kcal · 0.8 g protein
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Grapes
1 katori (≈100 g): 54 kcal · 0.6 g protein
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Orange
1 medium orange (≈130 g segments): 48 kcal · 0.9 g protein
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Banana
1 medium banana (≈100 g peeled): 105 kcal · 1.2 g protein
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Apple
1 medium apple (≈150 g): 93 kcal · 0.4 g protein
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Guava
1 medium guava (≈100 g): 32 kcal · 1.4 g protein