Rambutan vs Watermelon

Per 100 g, Rambutan has 73 kcal and 0.7 g protein, while Watermelon has 19 kcal and 0.6 g protein.

Rambutan

73
kcal per 100 g
0.7 g protein

Watermelon

19
kcal per 100 g
0.6 g protein

Nutrition compared, per 100 g

Both foods are shown per 100 g so the numbers are directly comparable. A single serving of each is a different size, so serving-for-serving figures would not tell you much.

Nutrient Rambutan Watermelon Difference
Calories Fewer calories for the same weight 73 kcal 19 kcal better 74%
Protein More protein helps with fullness and muscle 0.7 g better 0.6 g 14%
Carbs Lower carbs suits low-carb and diabetic diets 16.8 g 3.5 g better 79%
Fat Lower fat means lower calorie density 0.2 g 0.1 g better 50%
Fiber More fibre improves fullness and digestion 1 g better 0.7 g 30%
Sugar Less sugar means a gentler blood-sugar response 15.8 g 3.3 g better 79%
"Better" marks the more favourable value for a general healthy-eating goal, not a judgement about the food overall. Differences under 5% are treated as equivalent.

Which is better for weight loss?

Watermelon

Watermelon is the lighter choice at 19 kcal per 100 g against 73 for Rambutan — about 74% fewer calories for the same weight on your plate. That does not make Rambutan a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Rambutan

Rambutan is the stronger protein source, with 0.7 g per 100 g against 0.6 g for Watermelon. To match that from Watermelon you would have to eat roughly 1.2 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Watermelon is more efficient per calorie (3.2 g of protein per 100 kcal against 1 g), so it is the better pick if you are also holding calories down.

Rambutan vs Watermelon — common questions

Rambutan has more calories — about 73 kcal per 100 g compared with 19 kcal for Watermelon.

Rambutan has more protein — 0.7 g per 100 g against 0.6 g for Watermelon.

Watermelon is the lighter choice at 19 kcal per 100 g against 73 for Rambutan — about 74% fewer calories for the same weight on your plate. That does not make Rambutan a bad food; it means the portion has to be smaller to fit the same calorie budget.

Rambutan is the stronger protein source, with 0.7 g per 100 g against 0.6 g for Watermelon. To match that from Watermelon you would have to eat roughly 1.2 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Watermelon is more efficient per calorie (3.2 g of protein per 100 kcal against 1 g), so it is the better pick if you are also holding calories down.

Yes. Combining them gives roughly 92 kcal and 1.3 g protein per 100 g of each. Indian meals are usually built from pairs like this, and mixing a grain with a protein source generally makes for a better-balanced plate than either on its own.

For most everyday goals Watermelon has the edge, mainly on calorie density. Per 100 g, Rambutan has 73 kcal and 0.7 g protein, while Watermelon has 19 kcal and 0.6 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Rambutan nutrition & serving sizes
Full Watermelon nutrition & serving sizes

Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB), Vijayakumar et al., Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0, and derived from the ICMR-NIN Indian Food Composition Tables. Values vary with recipe, oil used and regional style.

General information only, not medical advice. See our disclaimer.