Published by Saura ·
Watermelon nutrition: calories, protein and portion sizes
In this Fineli Release 20.0 reference, 100 g provides about 37 kcal and 0.9 g protein. Reference food and preparation: raw flesh, without rind. Match the edible weight and preparation below, or use the current label for your own product.
Quick answer
An example 250 g edible portion of watermelon (raw flesh, without rind) supplies about 93 kcal, 2.3 g protein and 2.8 g fiber. This is a scaled food-composition estimate, not a recommended serving size.
Watermelon: nutrition per 100 g and example portion
Reference preparation: raw flesh, without rind. The exact source name is “Watermelon, without skin” (Fineli food 11055). Available carbohydrate excludes fiber and is not the same measure as US Total Carbohydrate.
Values are rounded after scaling. A small reported amount may round below 0.1 g; a missing value is marked Not available rather than treated as zero. This selected extract does not include sugar, sodium or micronutrient amounts; the full Fineli database contains information beyond these tables.
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| Nutrient | Per 100 g | Per 250 g example |
|---|---|---|
| Energy | 37 kcal | 93 kcal |
| Protein | 0.9 g | 2.3 g |
| Available carbohydrate (excludes fiber) | 7.1 g | 17.8 g |
| Fat | 0.1 g | 0.4 g |
| Saturated fat | <0.1 g | <0.1 g |
| Fiber | 1.1 g | 2.8 g |
How to weigh watermelon
Weigh the watermelon flesh without the rind. A purchased wedge includes substantial rind weight, and a bowl of cubes varies with packing. The larger 250 g example reflects a possible bowl size, not a prescribed portion.
Calculate your own watermelon portion
For the 250 g example, multiply the source amounts by 250 ÷ 100 = 2.5. The unrounded energy calculation is 37.2 × 2.5 = 93 kcal, displayed as approximately 93 kcal. Use the same factor for protein, available carbohydrate, fat and fiber.
For another amount, replace 250 with your own edible weight. Keep the preparation as raw flesh, without rind; if your food is prepared differently, choose a matching reference or calculate its recipe instead.
How preparation changes the estimate
Watermelon has a high water content, but a fruit salad with cheese, oil or syrup includes those additions. Juice and concentrated drinks can have different serving patterns. Compare an actual bowl rather than relying only on a per-100 g ranking.
Meal ideas using watermelon
Use these combinations as menu ideas and adjust the amounts to your appetite and preferences. Each added ingredient belongs in the complete meal estimate.
- Make a watermelon, cucumber and feta-style cheese salad, measuring the cheese.
- Serve chilled watermelon alongside a bean-and-rye-bread lunch.
Compare other fruit
The following are separate reference foods, shown per 100 g for orientation. Check the preparation column: dry, raw and cooked values are not interchangeable, and equal gram weights are not necessarily equivalent portions.
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| Food | Reference preparation | Energy / 100 g | Protein / 100 g | Fiber / 100 g |
|---|---|---|---|---|
| Pineapple | raw, peeled | 56 kcal | 0.5 g | 1.4 g |
| Bananas | raw, peeled | 88 kcal | 1.2 g | 1.8 g |
| Kiwi fruit | raw, peeled | 52 kcal | 0.8 g | 2.7 g |
Nutrition values and photo results are estimates. Check ingredients and portions before saving a meal.
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- Pineapple nutrition: calories, protein and portion sizesPineapple (raw, peeled): about 56 kcal and 0.5 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- Bananas nutrition: calories, protein and portion sizesBananas (peeled): about 88 kcal and 1.2 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- Kiwi fruit nutrition: calories, protein and portion sizesKiwi fruit (peeled): about 52 kcal and 0.8 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- Food portion sizes: measure what you eat, not a generic servingMake portion estimates clearer with edible weights, package serving sizes and a few reusable measurements for bread, rice, cheese, fruit and nuts.
- Protein and fiber breakfast ideas with everyday ingredientsBuild breakfast around a protein-containing food plus fruit, wholegrain bread, beans or seeds, with flexible menu ideas and preparation tips.
Frequently asked questions
How many calories are in 250 g of watermelon?
This raw flesh, without rind reference supplies about 93 kcal per 250 g edible portion. Match the preparation state and check a package label when available.
Does the preparation of watermelon matter?
Watermelon has a high water content, but a fruit salad with cheese, oil or syrup includes those additions. Juice and concentrated drinks can have different serving patterns. Compare an actual bowl rather than relying only on a per-100 g ranking.
How do I calculate a different portion?
Multiply each per-100 g nutrient amount by your edible serving weight divided by 100. Match raw, dry, cooked or drained weight to the reference and include sauces or cooking additions separately.
Sources and method
- Fineli food 11055: Watermelon, without skin
Exact source record (Finnish interface). Values use the committed Release 20.0 extract, not a live query; a current record or a product label may differ.
- Fineli — National Food Composition Database in Finland (THL)
Release 20.0, accessed May 9, 2026. CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). Selected records are scaled to example portions and rounded; available carbohydrate excludes fiber. Source values describe representative foods, not a laboratory measurement of your meal.
- Fineli food 11056: Pineapple, without skin
Exact record used in the comparison table; match the preparation shown in that row.
- Fineli food 11049: Banana, without skin
Exact record used in the comparison table; match the preparation shown in that row.
- Fineli food 11050: Kiwi fruit, without skin
Exact record used in the comparison table; match the preparation shown in that row.
- Creative Commons Attribution 4.0 International
Fineli data license. THL source values have been selected, scaled to example portions and rounded for this page. Editorial meal ideas and preparation explanations are Saura additions.