Watermelon Calories – Per Slice & Per Cup
Watermelon feels like the ultimate “guilt-free” summer fruit — and the numbers actually back that up. It’s roughly 92% water, which means you can eat a genuinely large portion for surprisingly few calories.
⚡ Quick Answer: 1 cup of watermelon (152g) has only 46 calories. A typical wedge slice (286g) has 86 calories. Watermelon is one of the lowest calorie-density fruits you can eat.
📋 This guide covers: Calories per cup, calories per slice, nutrition facts, watermelon vs other melons, and why it’s a smart weight loss snack.
This complete watermelon calories guide breaks down exactly what you’re eating — whether you’re cutting cubes, eating a wedge, or blending it into a smoothie.
Watermelon Calories Per Cup
| Serving | Weight | Calories | Carbs | Sugar |
|---|---|---|---|---|
| 1 Cup, Diced | 152g | 46 | 11.5g | 9.4g |
| 1/2 Cup, Diced | 76g | 23 | 5.8g | 4.7g |
| 2 Cups, Diced | 304g | 92 | 23g | 19g |
| 1 Cup, Balls (melon baller) | 154g | 47 | 11.6g | 9.5g |
Watermelon Calories Per Slice
| Slice Size | Weight | Calories | Carbs |
|---|---|---|---|
| Small Wedge | 150g | 45 | 11g |
| Medium Wedge | 286g | 86 | 22g |
| Large Wedge | 482g | 145 | 36g |
| Whole Watermelon (typical, ~4.5kg) | 4536g | 1,360 | 344g |
Watermelon Nutrition Facts (1 Cup, 152g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 46 | — |
| Carbohydrates | 11.5g | 4% |
| Fiber | 0.6g | 2% |
| Sugar | 9.4g | — |
| Protein | 0.9g | 2% |
| Vitamin C | 12.5mg | 14% |
| Water Content | ~92% | — |
Watermelon vs Other Melons
| Melon | Serving | Calories | Sugar |
|---|---|---|---|
| Watermelon | 1 cup (152g) | 46 | 9.4g |
| Cantaloupe | 1 cup (160g) | 54 | 13g |
| Honeydew | 1 cup (170g) | 61 | 14g |
Is Watermelon Good for Weight Loss?
Watermelon checks several boxes that make it a smart choice for calorie-conscious eating:
- Extremely low calorie density — you can eat a large portion (2+ cups) for under 100 calories
- High water content helps with hydration and fullness simultaneously
- Natural sweetness can satisfy sugar cravings with far fewer calories than candy or desserts
- Low fiber is the one downside — it fills you up through volume and water, not fiber, so fullness may not last as long as fiber-rich fruits
Watermelon Calories FAQ
How many calories are in a cup of watermelon?
1 cup of diced watermelon (152g) has 46 calories, 11.5g of carbs, and 9.4g of sugar.
How many calories in a slice of watermelon?
A medium wedge (286g) has 86 calories. A large wedge (482g) has 145 calories.
How many calories in 100g of watermelon?
100g of watermelon has approximately 30 calories.
Is watermelon high in sugar?
A cup has 9.4g of natural sugar, similar to many other fruits, but the high water content means total sugar per bite is relatively low.
Can I eat unlimited watermelon on a diet?
While very low in calories, “unlimited” isn’t ideal since it still contains natural sugar. 2-3 cups is a generous, calorie-smart serving.
Want to calculate calories for your Subway order too?
Try Our Free Subway Calories Calculator →* Calorie and nutrition values are approximate and may vary by watermelon variety and ripeness.
