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Watermelon rind Calories
Low-calorie, fibrous, contains citrulline
In season: Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Watermelon rind (150 g) has 27 calories. That works out to 18 calories per 100 g. It contains 6.8 g of carbs, 0.9 g of protein, 0.3 g of fat and 3.2 g of fiber. Its 6.8 mg of Vitamin C covers 8% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Watermelon rind Nutrition Facts
Selected: 1 cup (chopped) · 150 g
27
KCAL / 150G
Carbs
6.8g
· 2% DV
Protein
0.9g
· 2% DV
Fat
0.3g
· 0% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 81% · Protein 11% · Fat 8%
Watermelon rind nutrition facts table · 1 cup (chopped) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 27 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.03 g | 0% |
| Trans fat | 0 g | |
| Sodium | 3 mg | 0% |
| Total carbohydrate | 6.8 g | 2% |
| Fiber | 3.2 g | 11% |
| Protein | 0.9 g | 2% |
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 Chopped Watermelon rind?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 150 g | 27 kcal |
| 1 piece (small) | 25 g | 5 kcal |
| 1 slice (thin) | 40 g | 7 kcal |
| 1 piece (medium) | 45 g | 8 kcal |
| 1 slice (thick) | 70 g | 13 kcal |
| ½ cup (chopped) | 75 g | 14 kcal |
| 100 g | 100 g | 18 kcal |
| 1 serving (medium) | 100 g | 18 kcal |
| 1 serving (large) | 200 g | 36 kcal |
Calculated from 18 calories per 100 g.
Frequently Asked Questions About Watermelon rind
Can you eat watermelon rind?
Yes, watermelon rind is edible, especially the crisp white layer between the flesh and the green skin. Wash it thoroughly, then remove any tough outer skin if you prefer; the white part works in both raw and cooked dishes.
How do you make pickled watermelon rind?
To make pickled watermelon rind, peel off the tough green skin and cut the white part into bite-size pieces. Pack it with seasonings in a clean jar, cover with pickling brine, and let the pieces take on the sour, savory flavor before serving.
What does watermelon rind taste like?
Watermelon rind has a mild, slightly vegetal taste and a crisp texture, rather like a very mild cucumber. Its flavor is not as sweet as the red flesh, which is why it takes well to pickling, spices, and sauces.
How do you cook watermelon rind?
Watermelon rind is easy to cook once the green outer skin is removed and the white layer is cut into pieces. Sauté it with aromatics or add it to a soup or curry; cook until tender but not mushy, then season to taste.
Is watermelon rind good for you?
Watermelon rind provides fiber and contains citrulline, but it is not a cure or a treatment for any condition. Eating it as one part of a varied diet is a practical way to use more of the fruit rather than discard the white layer.
Can dogs eat watermelon rind?
No, watermelon rind is not a good treat for dogs. Its tough texture can pose a choking risk or upset a dog’s stomach; offer a small piece of seedless watermelon flesh instead, with the rind completely removed.
Do you have to peel watermelon rind before eating it?
You do not have to peel the rind to make it edible, but most recipes use the white layer and discard the tough green skin. If you keep any outer skin, wash it well and expect a firmer, more fibrous bite.
Can you freeze watermelon rind?
Yes, you can freeze watermelon rind after washing it, removing the green skin, and cutting the white part into pieces. Thawing softens its texture, so frozen rind is best added to cooked dishes rather than served raw in salads.
Can you eat watermelon rind raw?
Yes, the white part of watermelon rind can be eaten raw. Slice or grate it into a salad for a crisp, mild addition, and peel away the green outer skin first if it feels too tough.
How should you store watermelon rind?
Store cut watermelon rind in a clean, covered container in the refrigerator and use it within a few days. Keep it chilled rather than leaving it out, and discard it if it develops mold, an unpleasant smell, or a slimy surface.
Watermelon rind Vitamins & Minerals
Vitamins
Vitamin C
6.75mg · 8% DV
B5
0.27mg · 5% DV
B6
0.08mg · 5% DV
B1
0.05mg · 4% DV
Minerals
Potassium ⭐
200mg · 6% DV
Copper
0.05mg · 6% DV
Magnesium
17mg · 4% DV
Manganese
0.06mg · 3% DV
Sodium
3mg · 0% DV
Watermelon rind Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Watermelon rind
To burn the 27 calories in 1 cup (chopped) (150 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 rind?
Watermelon rind is the firm, pale layer between the juicy red flesh and the green skin. Rather than eating the tough outer skin, cooks usually trim it away and use the crisp white part. It is made into preserves in Turkey and pickled in parts of the United States, where sweet-and-sour watermelon rind is a familiar way to use the whole fruit.
Mild in flavour and crunchy when raw, the rind softens as it cooks and readily takes on a sweet or tangy brine. Serve it as a condiment with savoury meals, or enjoy preserves with toast or tea. At 18 calories per 100 g, it is a light, fibre-containing choice; reduce the sugar in preserves or pickle it for a less sweet option.
How Nutritious Is Watermelon rind?
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 rind Processed?
NOVA 1
Unprocessed
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 rind Contain Allergens?
No known major allergens
Which Diets Is Watermelon rind Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Watermelon rind Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.06g
Omega 6:3 ratio 2.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.