Watermelon Calories & Nutrition (तरबूज़)

Watermelon has 28 calories per 1 katori (19 kcal per 100 g)

Fruits Health Rating: 8/10 Best time: Evening snack
28 kcal

Watermelon Calories by Serving Size

Most people measure Indian food in katoris, plates and pieces — not grams. Here is Watermelon broken down the way you actually eat it.

Serving Weight Calories Protein Carbs Fat
100 g 100 g 19 kcal 0.6 g 3.5 g 0.1 g
1 katori standard 150 g 28 kcal 0.9 g 5.2 g 0.2 g
2 katoris 300 g 56 kcal 1.8 g 10.4 g 0.4 g
Values are scaled from the standard serving and rounded. Actual figures vary with recipe, oil used and regional preparation.
+ Add Watermelon to your thali See the total calories of your whole meal.
Nutrition Facts — Watermelon (per 1 katori)
Nutrient Per serving Per 100 g % DV*
Calories 28 kcal 19 kcal 1%
Protein 0.9 g 0.6 g 2%
Carbohydrates 5.2 g 3.5 g 2%
Fat 0.2 g 0.1 g 0%
Fiber 1.1 g 0.7 g 4%
Sugar 5 g 3.3 g 10%
* Percent Daily Values are based on a 2,000 calorie diet.
Where the calories come from
Protein 0.9 g · 14%
Carbs 5.2 g · 79%
Fat 0.2 g · 7%
Burn it off

Minutes of activity to burn 28 kcal (70 kg adult):

Brisk walking 6 min
Cycling 4 min
Running 3 min
Yoga 8 min

Is Watermelon good for weight loss?

Yes — a good choice

Watermelon carries roughly 19 kcal per 100 g, which is low for an everyday Indian food. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Is Watermelon good for muscle gain?

Mainly an energy food

Watermelon provides about 0.6 g of protein per 100 g, which counts as low for Indian foods. That works out to roughly 3.2 g of protein per 100 kcal, so it is not an efficient way to hit a protein target. Pair it with a dedicated protein source — dal, curd, paneer, eggs, soya or chicken — rather than relying on it for muscle growth.

Health tips for eating Watermelon

Eat the whole fruit instead of juice to keep the fibre and stay full longer. Works well as a mid-morning or evening snack.

About Watermelon

A sweet, water-rich summer fruit with bright red flesh, best eaten chilled.

Frequently asked questions about Watermelon

1 katori watermelon (150 g) contains approximately 28 calories, along with 0.9 g protein, 5.2 g carbohydrates and 0.2 g fat.

1 katori tarbooz (150 g) mein lagbhag 28 calorie aur 0.9 g protein hota hai. Isme 5.2 g carbs aur 0.2 g fat bhi hota hai.

1 कटोरी तरबूज़ (150 ग्राम) में लगभग 28 कैलोरी और 0.9 ग्राम प्रोटीन होता है। इसमें 5.2 ग्राम कार्बोहाइड्रेट और 0.2 ग्राम फैट भी होता है।

100 g of Watermelon contains about 19 calories, 0.6 g protein, 3.5 g carbs and 0.1 g fat.

2 katoris works out to roughly 56 calories and 1.8 g of protein in total.

Yes — a good choice. Watermelon carries roughly 19 kcal per 100 g, which is low for an everyday Indian food. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Watermelon contains about 0.6 g of protein per 100 g, which is considered low for Indian foods. Pair it with dal, curd, paneer or eggs to lift the protein content of the meal.

Watermelon provides roughly 3.5 g of carbohydrates and 3.3 g of sugar per 100 g. That is a moderate carbohydrate load for a typical serving. Portion control and pairing with protein, vegetables or curd help blunt the blood-sugar response. Anyone managing diabetes should confirm portions with their own doctor or dietitian.

Watermelon is best eaten at evening snack.

For a 70 kg adult, burning the roughly 28 calories in 1 katori watermelon takes brisk walking for about 6 minutes, or cycling for about 4 minutes, or running for about 3 minutes, or yoga for about 8 minutes.

Compare Watermelon with other foods

Watermelon vs Banana Watermelon vs Apple Watermelon vs Grapes Watermelon vs Plum Watermelon vs Rambutan

Similar foods in Fruits

Banana

105 kcal

Apple

94 kcal

Grapes

57 kcal

Plum (Aloo Bukhara)

34 kcal

Rambutan

73 kcal

Amla

7 kcal

Trending Indian foods

Chai (Tea)

75 kcal

Biryani

350 kcal

Curd (Yogurt)

98 kcal

Chana Masala

180 kcal

Rajma

165 kcal

Dal

120 kcal

Palak Paneer

220 kcal

Pav Bhaji

400 kcal

Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB) — Vijayakumar A, Dubasi HB, Awasthi A, Jaacks LM, Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0. INDB is derived from the ICMR-NIN Indian Food Composition Tables (IFCT 2017 and 2004).

Serving sizes are typical Indian household portions set by FitDesi, with nutrients scaled from the per-100 g values. Figures vary with recipe, oil used and regional preparation.

Last updated: 30 October 2026

This page is for general information only and is not medical advice. See our disclaimer.