Watermelon (raw)
High GI but a low glycemic load because it is about 92% water, and it contains citrulline.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Watermelon for gym-goers
Per 100 g, watermelon (raw) provides 30 kcal, 0.6 g protein, 7.6 g carbohydrate (0.4 g fiber, 6.2 g sugars) and 0.2 g fat (0 g saturated). It's mainly a carb source, so pair it with some protein to make a complete meal.
A typical serving (1 cup diced, about 152 g) comes to roughly 46 kcal and 0.9 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Watermelon
Raw watermelon is about 92% water and has only around 30 kcal per 100 g, among the lowest of any fruit. Its GI is high at about 76, but a cup holds only around 11 g of carbs, so the glycemic load per serving is low. It's also a natural source of the amino acid citrulline.
In a gym diet
On hot days or after sweaty sessions, watermelon helps with fluids and gives you a few carbs. Citrulline gets converted to arginine and is studied as a supplement for blood flow and soreness, but you'd need a huge amount of fruit to match a supplement dose. On a cut, a big bowl handles sweet cravings for very few calories. It has almost no protein or fiber, though, so it won't keep you full for long.
Preparation and cooking
Weigh it without the rind, which is a large part of the whole fruit's weight. Cubed watermelon blends easily into cold drinks, and grilled slices pick up a smoky sweetness with no change in calories. The pale rind is edible pickled or cooked, but it isn't part of this entry.
Buying and storage
A ripe watermelon feels heavy for its size and has a creamy-yellow field spot where it sat on the ground. Whole melons keep for a week or two at room temperature. Refrigerate cut pieces and eat them within a few days.
Things to watch
Bacteria can grow on cut melon, so keep it chilled and don't leave it out for hours. Watermelon is high in fructose, which may cause bloating in people with fructose malabsorption or IBS.
Meal ideas
- Post-session cooler: blended watermelon, lime juice, a pinch of salt and ice.
- Summer salad: watermelon, feta, cucumber, mint and grilled chicken strips.
- Light dessert: chilled watermelon cubes with a dollop of vanilla Greek yogurt.
Nutrient highlights
None of the tracked vitamins and minerals reaches 10% of the Daily Value per 100 g, so you're eating it mainly for its macros.
How it ranks among 18 Fruits
| Protein per 100 kcal | 2.0 g | #5 of 18 |
| Protein per 100 g | 0.6 g | #15 of 18 |
| Fiber per 100 g | 0.4 g | #18 of 18 |
| Lowest calories per 100 g | 30 kcal | #1 of 18 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Pomegranate arils (raw)
83 kcal · P 1.7 · C 18.7 · F 1.2
→Orange (raw)
47 kcal · P 0.9 · C 11.8 · F 0.1
→Grapefruit, pink/red (raw)
42 kcal · P 0.8 · C 10.7 · F 0.1
→Strawberries (raw)
32 kcal · P 0.7 · C 7.7 · F 0.3
→Kiwifruit, green (raw)
61 kcal · P 1.1 · C 14.7 · F 0.5
→Cherries, sweet (raw)
63 kcal · P 1.1 · C 16 · F 0.2
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in watermelon?
Watermelon (raw) has about 30 kcal per 100 g, or roughly 46 kcal per 1 cup diced (152 g).
How much protein is in watermelon?
About 0.6 g of protein per 100 g and 0.9 g per 1 cup diced. That works out to 2.0 g per 100 kcal, so it's not primarily a protein source.
Is watermelon good for cutting or bulking?
It works in either phase. What matters is how it fits into your total calories and protein for the day.
Does watermelon count toward water intake?
Yes. Water from food counts toward your total daily fluid intake, and watermelon is mostly water. It's a pleasant way to help stay hydrated, but keep drinking fluids too, especially around training.
Is watermelon's high GI a problem?
Glycemic index compares carbs gram for gram, but a normal serving of watermelon has few carbs, so its glycemic load is low. In practice a cup or two only nudges blood sugar. If you manage diabetes, follow your clinician's advice on portions.
Nutrition Facts
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values approximate.