Watermelon chunk calories come to 46 for 1 cup diced (152 g) and 30 per 100 g. Carbs, mostly natural sugar, supply 89% of those calories, yet the total stays low because the fruit is largely water. Portions barely move the needle: a full 286 g wedge is still only 86 calories.
46kcal
1 cup of diced watermelon · 152 g, raw, diced
7%protein
0.9 gProtein
11 gCarbs
0.2 gFat
How to burn off 46 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Raw, diced · per 152 g
Calories
46 kcal
Protein
0.9 g
Carbohydrate
11.5 g
Fat
0.2 g
Saturated fat
0 g
Cholesterol
0 mg
Sodium
2 mg
Potassium
170 mg
Iron
0.4 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Watermelon chunks: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 cup diced (152 g)
46
0.9 g
11.5 g
0.2 g
2 mg
2%
10 melon balls (122 g)
37
0.7 g
9.2 g
0.2 g
1 mg
2%
1 wedge (286 g)
86
1.7 g
21.6 g
0.4 g
3 mg
4%
100 g
30
0.6 g
7.6 g
0.2 g
1 mg
2%
3 × 1 cup diced (152 g)
137
2.8 g
5 mg
5 × 1 cup diced (152 g)
228
4.6 g
8 mg
A whole wedge is still only 86 calories
The standard measure is 1 cup diced (152 g), and it lands at 46 calories, or 2% of the daily calorie value. A scoop of 10 melon balls (122 g) comes to 37. Even a full wedge, which weighs 286 g, stops at 86 calories and 4% of the daily value. Few foods give you that much on the plate for so little.
Because watermelon is mostly water, the total climbs slowly as the bowl gets bigger. Two cups (304 g) add up to 91 calories. Three cups (456 g) reach 137. A big summer bowl of 5 cups, all 760 g of it, still only hits 228 calories, which is less than many single snacks on their own.
That makes portion size the least of your worries with this fruit. If the total ever runs high, the cause is almost always what you add to it: a dip, a drizzle, a sweet dressing or a salty seasoning. Keep the fruit plain and you can eat by appetite rather than by the measuring cup.
Nearly every calorie comes from sugar
Carbs supply 89% of the calories in watermelon, protein 7% and fat 4%. Per 100 g that works out to 7.6 g of carbs, 0.6 g of protein and 0.2 g of fat. The carbs are mostly sugar: 6.2 g of the 7.6 g, with only 0.4 g of fiber alongside.
Scale that up and the pattern holds. A 1 cup serving brings 9.4 g of sugars and 0.6 g of fiber. A wedge brings 17.7 g of sugars and 1.1 g of fiber. That is natural fruit sugar spread through a lot of water, which is why sugar can dominate the label while the calorie line stays small.
Saturated fat and cholesterol both read 0. Protein is the real gap: a cup gives 0.9 g, just 2% of the daily value. If you count on snacks to help with your protein total, watermelon on its own will not do much of that work.
Sodium is close to zero, potassium is not
Sodium barely registers. A cup has 2 mg, a wedge has 3 mg, and the sodium daily value column reads 0% for every serving on this page. Even 5 cups (760 g) total only 8 mg, set against a daily value of 2300 mg.
Potassium is the mineral that actually shows up, at 112 mg per 100 g against a daily value of 4700 mg. That is modest for a single bite. Because watermelon portions run large by weight, though, a generous bowl carries more of it than the per-100 g figure suggests at first glance.
If you watch sodium, plain watermelon is about as clean a snack as a label allows. Seasoned versions such as Tajin Watermelon Chunks are a different product, so read that pack's own label rather than assuming these numbers carry over to the chili-lime coating.
Pair it with protein for a fuller snack
Watermelon gives you volume, water and sweetness for very few calories, but almost no protein or fat. On its own, 1 cup eats more like a drink than a meal. Pairing it with something that carries protein, such as cottage cheese, Greek yogurt, a handful of nuts or a few cubes of feta, rounds out the plate and gives the snack more staying power.
It also works well as the sweet part of a meal rather than the whole thing. A wedge after dinner adds 86 calories and a cold, sweet finish without much else attached. Mixed into a salad with greens, mint and a salty cheese, it carries flavor while keeping the bowl light.
Pre-cut tubs from Del Monte or Pacific Coast Fruit hold the same raw fruit, so the per-100 g numbers apply when the ingredient list reads only watermelon. If you would rather not weigh anything, BodyPal can log a bowl of watermelon chunks from a photo.
How does watermelon chunks compare?
Here is how watermelon chunks stack up against pineapple chunk, strawberries and green grapes, per 100 g and per usual serving.
Verdict: For the most fruit per calorie, pick watermelon at 30 per 100 g or strawberries at 32, which are close to a tie. Save pineapple chunk at 86 per 100 g, 2.9 times watermelon, and green grapes at 104 per cup for when you want a denser, sweeter fruit.
Most popular watermelon chunks brands in the United States
Ranked by popularity in the BodyPal database
# Productkcal / 100 g
1Pacific Coast Fruit Watermelon Chunks1 cup · 238 g29 kcal
2Bashas' Watermelon Chunks6 pieces · 280 g29 kcal
3Papa John's Salads & Produce Watermelon Chunks5 oz · 142 g35 kcal
4Russ Davis Wholesale Watermelon Chunk1.5 cups · 240 g29 kcal
5Veg-Land Watermelon Chunk284 g32 kcal
6Tajin Watermelon Chunks3 oz · 85 g29 kcal
7Del Monte Watermelon Chunks10 oz · 283 g32 kcal
Packaged chunks are the same raw fruit, so their label numbers sit within a few calories of the 30 per 100 g above. Source: manufacturer labels / USDA FoodData Central.
Watermelon chunks FAQs
How many calories are in a cup of watermelon chunks?
About 46 calories in 1 cup diced (152 g). Watermelon is 30 calories per 100 g.
Are watermelon chunks good for weight loss?
Watermelon is one of the lightest fruits at 30 calories per 100 g, so a full cup (152 g) is 46 calories and a 286 g wedge is 86.
Watermelon or pineapple chunks: which has fewer calories?
Watermelon has 30 calories per 100 g and pineapple chunks have 86, almost three times as many for the same weight.
How much sugar is in watermelon chunks?
Watermelon has 6.2 g of sugar per 100 g, so a 1 cup serving (152 g) has about 9.4 g of sugar and 11.5 g of total carbs.
How many calories are in a bowl of watermelon chunks?
A bowl of 2 cups (304 g) has about 91 calories, and a larger 3 cup bowl (456 g) has 137. Even a 5 cup serving bowl of 760 g only reaches 228 calories, so toppings matter more than bowl size.
How many calories are in one chunk of watermelon?
A single bite-size chunk is only a few calories, since 10 melon balls (122 g) total 37. A really large chunk, like a full wedge (286 g), comes to 86 calories.
Do watermelon cubes have the same calories as chunks?
Yes. Cubes, chunks and diced watermelon are the same raw fruit at 30 calories per 100 g. Only the amount changes the total, with 1 cup diced (152 g) at 46 calories.
What is the nutrition breakdown of watermelon chunks?
A cup of watermelon chunks (152 g) has 46 calories, 11.5 g carbs, 9.4 g sugars, 0.9 g protein, 0.2 g fat, 0.6 g fiber and 2 mg sodium. Carbs supply 89% of the calories.
