Across India · Snack
Watermelon
Also called tarbooz, tharbuj, kalingad, pucchakaya
Cubes of fresh watermelon. It is more than 90 % water and very low in calories.
The short answer
Watermelon has about 30 kcal in a regular serving (1 bowl cut watermelon, about 150 g), with 0.9 g of protein and 1 g of fibre. It rates 4.0/5 (good fit) for weight management: it is low in calories for its weight and it is rich in fibre for its calories, but it is low in protein for its calories.
Reviewed by Deepu Oommen on 22 Oct 2026 · How we review
- Calories per serving
- 30 kcal
- 1 bowl cut watermelon (about 150 g)
- For weight management
- 4.0 / 5Rated 4 out of 5. Good fit for weight management
- Protein and fibre
- 0.9 g · 1 g
- per serving
- Brisk walking
- About 5 min
- uses similar energy (70 kg adult)
Watermelon nutrition
| Nutrient | Per serving (1 bowl cut watermelon, about 150 g) | Per 100 g |
|---|---|---|
| Energy | 30 kcal | 20 kcal |
| Protein | 0.9 g | 0.6 g |
| Carbohydrate | 5.8 g | 3.86 g |
| Fat | 0.2 g | 0.16 g |
| Fibre | 1 g | 0.7 g |
IFCT 2017 (ICMR-NIN), E065 Water melon, dark green (sugar baby) vulgaris). Source: IFCT 2017, National Institute of Nutrition (ICMR), 2017. Home and restaurant versions vary with the oil, rice and portion used.
Is watermelon good for weight management?
It rates 4.0/5, a good fit, because it is low in calories for its weight and it is rich in fibre for its calories, but it is low in protein for its calories.
- Calories per gram (35% of the rating)0.20 kcal · 100/100
- Protein per 100 kcal (25% of the rating)3.0 g · 30/100
- Fibre per 100 kcal (20% of the rating)3.5 g · 100/100
- Portion (20% of the rating)30 of 200 kcal (snack) · 100/100
Each part is scored against fixed limits, then weighted. A higher rating does not mean a food causes weight loss. How the rating works
Lighter ways to have watermelon
- Have a bowl as a cooling snack in hot weather
- Chill the cubes and add a squeeze of lime
- Eat the fruit rather than sweetened watermelon juice
- Pair it with a few seeds or nuts for protein
Common questions about watermelon
How many calories are in watermelon?
About 30 kcal in 1 bowl cut watermelon, about 150 g, or 20 kcal per 100 g.
Is watermelon good for weight management?
It rates 4.0/5, a good fit: it is low in calories for its weight and it is rich in fibre for its calories, but it is low in protein for its calories. See the lighter ways to have it on this page.
How much protein is in watermelon?
About 0.9 g in 1 bowl cut watermelon, about 150 g, which is 3.0 g for every 100 kcal.
How much walking uses the energy in watermelon?
About 5 min of brisk walking for a 70 kg adult uses similar energy to one regular serving.
How many calories are in watermelon?
Watermelon has about 20 kcal per 100 g, so a bowl of 150 g gives about 30 kcal.
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Compare it in:Fruits
Information, not medical advice. Values are estimates for a typical recipe. Found an error? Tell us.