Watermelon rind calories come to 70 for 2 cubes (28 g) and 250 per 100 g of the sweet pickled rind sold in jars. Every one of those calories comes from carbohydrate, and most of it is sugar: 12 g in a single 2-cube serving. Treat it as a sweet condiment, not a vegetable side.
70kcal
1 2-cube serving · 28 g, packaged, per label
0%protein
0 gProtein
17 gCarbs
0 gFat
How to burn off 70 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
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Nutrition facts
Packaged, per label · per 28 g
Calories
70 kcal
Protein
0 g
Carbohydrate
17 g
Fat
0 g
Sodium
40 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 rind: 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
2 cubes (28 g)
70
0 g
17 g
0 g
40 mg
4%
100 g
250
0 g
60.7 g
0 g
143 mg
13%
3 × 2 cubes (28 g)
210
0 g
120 mg
5 × 2 cubes (28 g)
350
0 g
200 mg
Every extra pair of cubes adds 70 calories
The label serving is 2 cubes, or 28 g, and it carries 70 calories. That is 4% of a 2000-calorie daily value, which sounds small until you notice how little food it is. Pickled rind cubes are bite-sized, sticky and easy to keep picking from the jar.
Watch how the total climbs. Double the serving to 56 g and you are at 140 calories. Three servings, 84 g, reach 210. Five servings, 140 g, land at 350 calories, which is more than many full snacks and close to a light meal, with nothing filling in it.
A full 100 g portion comes to 250 calories, or 13% of the daily value. If you serve pickled rind on a relish tray, count the cubes as you go rather than guessing at the end. The jump from a garnish to a side dish happens in just a few pieces.
Every calorie is carbohydrate, mostly sugar
The calorie split is about as one-sided as food gets: 100% carbohydrate, 0% protein, 0% fat. Per 100 g the jar delivers 60.7 g of carbs, and 42.9 g of those are sugars. Protein and fat both read 0 on the label.
That profile tells you how the rind got here. Fresh rind is mostly water, but the sweet pickling syrup soaks into it, and what you eat is closer to a candied fruit than a crunchy vegetable. In a 2-cube serving you get 17 g of carbs, 12 g of them sugar.
With no protein and no fat to slow things down, a few cubes will not keep you full for long. That does not make them off-limits. It just means they work best as a flavor accent next to foods that bring the protein and the staying power.
Sugar is the row to watch, sodium is modest
Sugar is where pickled watermelon rind earns its reputation. At 42.9 g per 100 g, nearly half the weight of the drained cubes is sugar. Even the small 2-cube serving brings 12 g, and five servings would put you well past what most people expect from a pickle.
Sodium is lower than the word pickled suggests. A 2-cube serving holds 40 mg, just 2% of the 2300 mg daily value used on this page, and 100 g holds 143 mg, or 6%. Compared with salty dill pickles, sweet rind is a sugar story first and a salt story second.
Stack servings and the sodium still stays moderate: 80 mg for 56 g, 120 mg for 84 g, 200 mg for 140 g. If you track sodium closely, it is worth logging. If you track sugar or carbs, it is the number that matters most here.
Use it like a relish, not a snack bowl
Sweet pickled rind is a Southern pantry classic, and it shines in small amounts beside savory food. A couple of cubes cut through baked ham, roast pork, sharp cheddar or a plate of deviled eggs. Chopped fine, it can stand in for sweet relish in chicken or tuna salad.
Because it brings 0 g of protein, pair it with something that does. A cheese board, lean meat or eggs balance the plate, and the rind adds a sweet, tangy note for 70 calories per 2 cubes. Brands on shelves include Reese, Old South, Haddon House, Lunds & Byerlys and World Finer Foods, all sold as sweet pickled rind.
If you want the watermelon flavor with far fewer calories, fresh fruit is the lighter route. If you love the pickled kind, keep the jar for meals rather than grazing. BodyPal can log it from a photo of your plate, which helps when the cubes are mixed into a salad.
How does watermelon rind compare?
Here is how sweet pickled watermelon rind stacks up against fresh watermelon cubes, watermelon chunks and garlic powder, per 100 g and per usual serving.
Verdict: For weight loss, fresh watermelon wins easily: 1 cup cubed (152 g) has 46 calories, and at 30 calories per 100 g it is about 0.1 times the density of pickled rind at 250. Keep the pickled rind for a few cubes of flavor, since only dense pantry items like garlic powder at 331 per 100 g run higher.
Most popular watermelon rind brands in the United States
Sweet pickled watermelon rind is 70 calories in a 2-cube serving of 28 g, and 250 calories per 100 g.
Is pickled watermelon rind good for weight loss?
It is packed in syrup, so 100 g carries 250 calories and 42.9 g of sugar. A 28 g serving adds 70 calories and 12 g of sugar.
Watermelon rind vs watermelon: which has more calories?
Raw watermelon is 30 calories per 100 g, while sweet pickled rind is 250 calories per 100 g.
How much sugar is in watermelon rind?
The pickled rind has 42.9 g of sugar and 60.7 g of carbs per 100 g, which works out to 12 g of sugar in a 28 g serving.
How many calories are in 100 g of pickled watermelon rind?
A 100 g portion of sweet pickled watermelon rind has 250 calories, 13% of a 2000-calorie daily value. It also carries 60.7 g of carbs, 42.9 g of sugars and 143 mg of sodium.
Does pickled watermelon rind have any protein or fat?
No. The label lists 0 g of protein and 0 g of fat, so 100% of its calories come from carbohydrate. A 2-cube serving gives 17 g of carbs, of which 12 g are sugars.
Is pickled watermelon rind high in sodium?
Not especially. A 2-cube serving (28 g) has 40 mg of sodium, only 2% of the daily value, and 100 g has 143 mg, or 6%. Sugar, not salt, is its main issue.
How many calories are in a few servings of watermelon rind pickles?
Two servings (56 g) come to 140 calories, three servings (84 g) to 210, and five servings (140 g) to 350. Each 2-cube serving adds another 70 calories to the total.
