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Watermelon salad Calories
Hydrating, refreshing, light salad
In season: Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (diced) of Watermelon salad (180 g) has 122 calories. That works out to 68 calories per 100 g. It contains 15.7 g of carbs, 3.2 g of protein, 5.8 g of fat and 2 g of fiber. Its 16.4 mg of Vitamin C covers 18% of the Daily Value. Its glycemic index is 55 (low), so it raises blood sugar slowly.
Watermelon salad Nutrition Facts
Selected: 1 cup (diced) · 180 g
122
KCAL / 180G
Carbs
15.7g
· 6% DV
Protein
3.2g
· 6% DV
Fat
5.8g
· 7% DV
Fiber
2g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 49% · Protein 10% · Fat 41%
Watermelon salad nutrition facts table · 1 cup (diced) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 122 kcal | |
| Total fat | 5.8 g | 7% |
| Saturated fat | 1.98 g | 10% |
| Trans fat | 0 g | |
| Sodium | 306 mg | 13% |
| Total carbohydrate | 15.7 g | 6% |
| Fiber | 2 g | 7% |
| Protein | 3.2 g | 6% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Diced Watermelon salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (diced) | 180 g | 122 kcal |
| 2 tablespoon (diced) | 30 g | 20 kcal |
| 1 piece (small) | 90 g | 61 kcal |
| 100 g | 100 g | 68 kcal |
| 1 serving (small) | 120 g | 82 kcal |
| 1 piece (medium) | 160 g | 109 kcal |
| 1 serving (medium) | 220 g | 150 kcal |
| 1 pack (mini) | 250 g | 170 kcal |
| 1 serving (large) | 320 g | 218 kcal |
Calculated from 68 calories per 100 g.
Frequently Asked Questions About Watermelon salad
How do you make watermelon salad?
Watermelon salad is made by tossing bite-size watermelon with crumbled feta, fresh mint, and a little olive oil. Add the dressing just before serving so the fruit does not release too much juice, and finish with lime or balsamic vinegar if you like.
What cheese goes best in watermelon salad?
Feta is the classic choice for watermelon salad because its salty, tangy flavor contrasts with the sweet fruit. Goat cheese also works for a creamier, sharper result; add either cheese shortly before serving to preserve its texture.
What ingredients go in watermelon salad?
Watermelon salad commonly includes watermelon, feta, fresh mint, and a simple citrus or olive-oil dressing. Cucumber, arugula, red onion, or olives are popular additions, but keep the mix restrained so the watermelon remains the main flavor.
What should you serve with watermelon salad?
Watermelon salad pairs well with grilled chicken, fish, or halloumi, as well as crusty bread. Its cool, sweet-and-salty flavors make it a refreshing side for a summer cookout, especially alongside simply seasoned grilled food.
Can you make watermelon salad ahead of time?
Watermelon salad is best assembled just before serving because cut watermelon releases liquid and can soften the cheese and herbs. You can chill and prepare the ingredients separately ahead of time, then combine them and add the dressing at the last minute.
How long does watermelon salad last in the fridge?
Watermelon salad keeps covered in the refrigerator for about a day, though its texture is best when freshly made. It will become watery as it sits, so drain excess liquid before serving and do not leave it out at room temperature for long.
How do you keep watermelon salad from getting watery?
To keep watermelon salad from getting watery, drain the cut fruit and combine the ingredients only when you are ready to serve. Add salt and dressing at the end, since they can draw more liquid from the watermelon.
Can you use basil instead of mint in watermelon salad?
Yes, basil works well instead of mint in watermelon salad and gives it a more aromatic, peppery flavor. Tear or slice the leaves just before serving; chopped basil can darken quickly after it is cut.
Can watermelon salad be made without feta?
Yes, watermelon salad can be made without feta; use avocado, cucumber, or olives for a savory contrast, or leave the cheese out for a fruit-forward version. Add a little lime and fresh herbs to keep the flavors lively.
Is watermelon salad a good meal on its own?
Watermelon salad can make a refreshing light meal, but it may not keep you full for long on its own. Add a substantial protein such as grilled chicken, beans, or tofu, or serve it with bread for a more filling meal.
Watermelon salad Vitamins & Minerals
Vitamins
Vitamin C
16.38mg · 18% DV
B6
0.14mg · 8% DV
Folate
32.4µg · 8% DV
B1
0.09mg · 8% DV
Minerals
Sodium
306mg · 13% DV
Copper
0.09mg · 10% DV
Calcium
97mg · 10% DV
Potassium ⭐
306mg · 9% DV
Watermelon salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Watermelon salad
To burn the 122 calories in 1 cup (diced) (180 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Watermelon salad?
Watermelon salad pairs juicy cubes of watermelon with salty cheese and fresh herbs. It has no single place of origin or fixed recipe, but versions are popular across Mediterranean cooking; the combination also echoes the familiar summer pairing of watermelon and cheese in Turkey. Cucumber, mint, rocket or a drizzle of olive oil may be added.
The sweet fruit and savoury cheese make a lively contrast, while the crisp, watery texture keeps the dish refreshing. Serve it as a light lunch, alongside grilled food, or as part of a summer spread. It is relatively light and hydrating; for a lighter version, use less cheese and add extra herbs or leafy greens.
How Nutritious Is Watermelon salad?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Watermelon salad Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Watermelon salad Contain Allergens?
Contains these allergens:
Which Diets Is Watermelon salad Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Watermelon salad Fat Profile
SATURATED
1.98g
MONOUNSATURATED
2.16g
POLYUNSATURATED
0.9g
Omega 6:3 ratio 15.2:1
Above the ideal 4:1 (15.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.