How much protein is in watermelon?
Watermelon has 0.9 g of protein per 1 cup diced (152 g) — that's 0.6 g per 100 g, or about 0.2 g per ounce. One 1 cup diced is roughly 2% of the 50 g Daily Value for protein.
USDA FoodData Central · raw · FDC 167765
Protein & macros by portion
| Portion | Protein | Calories | Fat | Carbs |
|---|---|---|---|---|
| 1 cup diced (152 g) | 0.9 g | 46 | 0.3 g | 11.6 g |
| 100 g | 0.6 g | 30 | 0.2 g | 7.6 g |
| 1 oz (28 g) | 0.2 g | 9 | 0.1 g | 2.2 g |
Values computed from USDA per-100 g data (FDC 167765, SR Legacy). raw.
People search “protein in watermelon” now and then, and the honest answer is that there’s barely a trace. One cup of diced watermelon (152 g) carries about 0.9 g of protein — that’s 0.6 g per 100 g — for only about 46 calories. To put that in perspective, a single egg has about seven times the protein of a whole cup of watermelon. If you came here hoping watermelon was a hidden protein source, it isn’t, and no realistic portion will make it one: two cups is still only about 1.8 g of protein, and even then just ~92 calories.
Why watermelon isn’t a protein food
Watermelon is, before anything else, water — about 92% of it by weight. What’s left is mostly a small amount of carbohydrate: a cup is roughly 12 g of carbs, of which about 9 g is sugar, against that trace ~0.9 g of protein and essentially no fat. That’s why a whole cup lands at just 46 calories — there isn’t much of anything besides water in it, which is the entire point of watermelon and exactly why it can’t be a protein food. The protein is so low that its amino-acid quality is meaningless; you’d never eat watermelon for protein in the first place.
What watermelon is genuinely good for
Watermelon earns its place on hydration and low-calorie volume, not protein. At 92% water it’s one of the most refreshing, thirst-quenching foods you can eat in the heat, and it fills a bowl for almost no calories — useful when you want something sweet without much energy cost. Nutritionally it brings vitamin C, vitamin A, and lycopene (the same red antioxidant pigment found in tomatoes), plus citrulline, a compound studied for circulation and exercise recovery. It’s a genuinely smart hot-weather snack; it’s just not a protein one.
So treat watermelon as the hydrating, low-calorie carbohydrate it is, not the protein. The simplest fix is to pair it with a real protein source: crumble feta over the cubes the way summer salads do, serve it next to grilled chicken breast, or follow it with a scoop of Greek yogurt so the snack actually carries some protein. If you’re tracking a daily protein goal, our guide on how much protein per day shows how to set the number — then let watermelon handle hydration while protein-dense foods do the muscle-building work. Other fruits people ask the same question about: strawberries and grapes.
Frequently Asked Questions
How much protein is in watermelon?
About 0.9 g of protein in a 1 cup serving of diced fruit (152 g), which is 0.6 g per 100 g (USDA FDC 167765). That cup is only about 46 calories, because watermelon is roughly 92% water — and what little energy it has comes from carbohydrate, not protein.
Is watermelon a good source of protein?
No. At about 0.9 g per cup, watermelon is one of the lowest-protein foods there is — a single egg has roughly seven times as much. Watermelon is a hydrating, very-low-calorie carbohydrate fruit, not a protein source. If you want protein, watermelon is something you eat alongside it, not the protein itself.
How much protein is in two cups of watermelon?
Two cups of diced watermelon come to about 1.8 g of protein and only roughly 92 calories. Even doubling the portion barely registers as protein — the honest takeaway is that watermelon is built almost entirely of water and a little sugar, not amino acids.
Is watermelon protein complete?
The question barely applies at this scale — there's so little protein in watermelon (~0.9 g per cup) that its amino acid profile is nutritionally irrelevant. Like most fruit, what trace of protein it has is incomplete, but you would never rely on watermelon for amino acids in the first place.
What is watermelon actually good for nutritionally?
Hydration and volume for almost no calories — at about 92% water, it fills you up cheaply on a hot day. You also get vitamin C, vitamin A, and lycopene, the red antioxidant pigment it shares with tomatoes, plus citrulline, an amino acid studied for blood flow. It's a genuinely refreshing low-calorie fruit; it's just not where your protein comes from.
When was this data last verified?
2026-06-04, against USDA FoodData Central FDC 167765 (Watermelon, raw; SR Legacy). We re-verify reference pages periodically and update when the underlying USDA entry changes.
Whole-food values are USDA reference data and are not assigned a Labelgrade — that score is for branded packaged products, where ingredients and added sugar/sodium actually vary. See our methodology and how much protein you need per day.