General information with sources. Never a substitute for your doctor.

MethodologyAbout the authorESEN
SaciedadSearch

Fruits

Watermelon

Watermelon is 91% water, so 100 g (3.5 oz) brings only 30 kcal and 0.4 g of fiber.

USDA description: Watermelon

  • Low energy density
  • Hydrating

Estimated satietyHow it is calculated

Starting point+1
Very low energy density+2
High water content+1

Our own estimate from the values per 100 g: useful for comparing foods with each other, not a measurement in people. Holt index (1995): this food was not measured.

Prepared by
Last updated
Next review
Sources
6 primary
Data
USDA FDC 167765

No clinical review. No advertising from drug companies and no affiliate links.How we work

Nutrition facts

Calories
60 kcal per serving
30 kcal per 100 g (3.5 oz)
Protein
1.2 g per serving
0.6 g per 100 g (3.5 oz)
Carbohydrates
15.1 g per serving
7.6 g per 100 g (3.5 oz)
of which sugars
12.4 g per serving
6.2 g per 100 g (3.5 oz)
Fiber
0.8 g per serving
0.4 g per 100 g (3.5 oz)
Fat
0.3 g per serving
0.2 g per 100 g (3.5 oz)
of which saturated
0 g per serving
0 g per 100 g (3.5 oz)
Water
182.8 g per serving
91.4 g per 100 g (3.5 oz)

Source: USDA FoodData Central: Watermelon, raw (FDC ID 167765), accessed September 23, 2026.

A typical 200 g (7 oz, about 1 1/4 cups) serving provides about 60 kcal, 1.2 g of protein, and 0.8 g of fiber.

The typical serving (200 g (7 oz, about 1 1/4 cups)) is a common amount used for the math, not a recommendation. Ounces and cups are rounded US equivalents; the values come from the database entry cited in the sources.

What it is and how to eat it

Watermelon (Citrullus lanatus) is called sandía in Spain and Mexico and patilla in Venezuela, Colombia, Puerto Rico and the Dominican Republic. It is sold whole, in halves or quarters, and increasingly in seedless varieties. This page covers raw watermelon, with 30 kcal, 91.4 g of water and 6.2 g of sugars per 100 g according to USDA.

A 200 g (7.1 oz) serving provides only 60 kcal and about 183 g of water, but barely 1.2 g of protein and 0.8 g of fiber, so it fills you up by volume and does not replace the protein part of the plate. Nausea, vomiting and diarrhea, very common side effects of semaglutide (Wegovy) in its 68-week trials, according to its label, can cause dehydration, and this site's guide to hydration on GLP-1 medications lists watermelon as the solid food in our database that provides the most water per serving, although it does not replace drinking. The US National Institutes of Health list it, along with pears and apples, among the fruits with FODMAPs, hard-to-digest carbohydrates; if you notice gas or bloating, two common side effects of semaglutide (Wegovy), start with half a serving.

What the evidence says

According to USDA it has 91.4 g of water per 100 g, so a 200 g serving provides about 183 g, around 9% of the 2.0 liters of total water a day that EFSA sets as the adequate intake for adult women (2.5 liters for men), a reference that counts both drinks and food. EFSA assumes that food normally provides 20% to 30% of total water and drinks the rest. With 8.1 mg of vitamin C per 100 g it falls short of the 12 mg (15% of the reference value) the EU requires for a "source of vitamin C" claim, and with 0.4 g of fiber per 100 g, 1.3 g per 100 kcal, it is not a "source of fibre" either (Regulations (EC) No 1924/2006 and (EU) No 1169/2011).

The sources for this section are listed under "Sources" at the end of the page.

Satiety

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.

What to keep in mind on a GLP-1 medication

Low energy density
It has 100 kcal or less per 100 g: plenty of volume for few calories, which helps you feel full. On a GLP-1 medication, which already reduces your appetite, make sure these foods do not push protein foods off your plate.
Hydrating
It has 85 g of water or more per 100 g, so it contributes to hydration. That helps because with a smaller appetite people also tend to eat and drink less, and not drinking enough can make constipation worse.

Frequently asked questions about watermelon

How much protein does a 200 g (7 oz) serving of watermelon have?

100 g (3.5 oz) of watermelon has 0.6 g of protein. A typical 200 g (7 oz) serving has about 1.2 g of protein. That is 2 g of protein per 100 kcal.

How many calories are in a 200 g (7 oz) serving of watermelon?

100 g (3.5 oz) of watermelon has 30 kcal. A typical 200 g (7 oz) serving has about 60 kcal. That is a very low energy density.

How many grams of fiber are in a 200 g (7 oz) serving of watermelon?

100 g (3.5 oz) of watermelon has 0.4 g of fiber. A typical 200 g (7 oz) serving has about 0.8 g of fiber.

How filling is watermelon?

Fairly filling for the calories it provides: our estimated satiety score is 4 out of 5. It is based on: very low energy density; high water content. It is an estimate based on its composition, not a measurement in people.

Is watermelon a good choice on a GLP-1 medication?

Based on our tags, this is what matters about watermelon on a GLP-1 medication. “Low energy density”: plenty of volume for few calories; make sure it does not push protein foods off your plate. “Hydrating”: a lot of water, which contributes to hydration when you eat and drink less. These are general guidelines, not medical advice: everyone tolerates foods differently.

How many grams or ounces are in a serving of watermelon?

We use 200 g (7 oz) as a typical serving, about 1 1/4 cups. That amount provides about 60 kcal, 1.2 g of protein, and 0.8 g of fiber. It is a reference for calculations, not a recommendation of how much to eat.

Compare with…

See all comparisons

See all foods

Sources

Sources for the data on this page, with the access date.

  1. Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Watermelon, raw (FDC ID 167765).accessed .
  2. Drug labelEuropean Medicines Agency.Wegovy (semaglutide): EU Summary of Product Characteristics, sections 4.4 (dehydration) and 4.8 (undesirable effects), current version.accessed .
  3. InstitutionNational Institute of Diabetes and Digestive and Kidney Diseases (NIH).Eating, Diet, & Nutrition for Irritable Bowel Syndrome (low FODMAP diet).accessed .
  4. RegulatorEFSA Journal.EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA). Scientific Opinion on Dietary Reference Values for water. EFSA Journal. 2010;8(3):1459. doi:10.2903/j.efsa.2010.1459.accessed .
  5. RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EC) No 1924/2006 on nutrition and health claims made on foods (Annex).accessed .
  6. RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EU) No 1169/2011 on the provision of food information to consumers (Annex XIII, nutrient reference values).accessed .