Just 46 calories per cup and 92% water. Nature's perfect summer snack — sweet, hydrating, and guilt-free.
Watermelon is one of the most naturally satisfying low-calorie foods. It's mostly water, naturally sweet, and packed with lycopene — the same antioxidant that makes tomatoes healthy. Whether you eat it by the slice or blend it into a smoothie, here's exactly what you're getting.
| Nutrient | Per Cup (152g) | Per Wedge (~286g) | Per 100g |
|---|---|---|---|
| Calories | 46 | 86 | 30 |
| Carbohydrates | 11.5g | 21.6g | 7.6g |
| Sugar | 9.4g | 17.7g | 6.2g |
| Fiber | 0.6g | 1.1g | 0.4g |
| Protein | 0.9g | 1.7g | 0.6g |
| Fat | 0.2g | 0.4g | 0.2g |
| Vitamin C | 12.3mg (14% DV) | 23.2mg (26% DV) | 8.1mg |
| Vitamin A | 865 IU (17% DV) | 1627 IU (33% DV) | 569 IU |
| Potassium | 170mg | 320mg | 112mg |
| Lycopene | 6,890 mcg | 12,962 mcg | 4,532 mcg |
| Water content | 92% | ||
How much you eat matters — but with watermelon, even larger servings stay remarkably low in calories compared to other snacks.
| Serving | Weight | Calories |
|---|---|---|
| 1 cup, diced | 152g | 46 |
| 1 wedge (1/16 of melon) | 286g | 86 |
| 2 cups, diced | 304g | 92 |
| 1 thick slice | ~480g | 144 |
| Half a small watermelon | ~1.3kg | 390 |
For perspective: two cups of watermelon (92 calories) has fewer calories than a single granola bar. You'd have to eat about 4 pounds of watermelon to match the calories in a typical fast-food burger.
Watermelon fits perfectly into an awareness-based approach to food. It's one of those foods where the answer to "how does this fit my day?" is almost always encouraging.
High volume, low calories. Because it's 92% water, watermelon gives you a lot of food for very few calories. That natural volume helps you feel satisfied without overconsuming.
Natural sweetness without the crash. When you're craving something sweet, a cup of watermelon (46 calories, 9g sugar) hits that spot without the refined-sugar spike of candy or pastries.
Hydration bonus. During summer especially, watermelon contributes meaningfully to your daily water intake. Staying well-hydrated is one of the simplest things you can do for your overall wellness rhythm.
No preparation needed. Cut, eat, done. Low-friction foods make consistent tracking easier — and with AskBeforeYouEat, logging it is as simple as typing "two cups of watermelon."
One cup of diced watermelon (about 152g) contains approximately 46 calories. It's one of the lowest-calorie fruits available.
Watermelon can be excellent for weight management. It's 92% water and very low in calories (only 30 calories per 100g), which means you can eat a satisfying volume without many calories. Its natural sweetness also helps satisfy cravings for something sweet.
While watermelon does contain natural sugars (about 9.4g per cup), its high water content means the sugar density is quite low. A cup of watermelon has less sugar than a cup of grapes or a banana. Enjoy it as part of your overall rhythm.
Very. Watermelon is rich in lycopene (a powerful antioxidant), vitamin C, vitamin A, and potassium. It's also highly hydrating, with 92% water content. All of this for just 30 calories per 100g.
With AskBeforeYouEat, just type "two slices of watermelon" or "a big bowl of watermelon" and the AI calculates the calories automatically. No measuring cups required — approximate is good enough.
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