Watermelon (Tarbooj) Calories and Nutrition
1 cup diced (~150 g) of Watermelon (Tarbooj) contains 45 calories, 0.9g protein, 11.3g carbs and 0.2g fat — a vegan dish in the fruits category.
Nutrition facts
| Nutrient | Per 100 g | Per 1 cup diced (~150 g) |
|---|---|---|
| Calories | 30 kcal | 45 kcal |
| Protein | 0.61 g | 0.9 g |
| Carbs | 7.55 g | 11.3 g |
| Fat | 0.15 g | 0.2 g |
| Fiber | 0.4 g | 0.6 g |
| Sugar | 6.2 g | 9.3 g |
| Sodium | 1 mg | 1.5 mg |
| Calcium | 7 mg | 10.5 mg |
| Iron | 0.24 mg | 0.4 mg |
| Saturated fat | 0.02 g | 0 g |
| Cholesterol | 0 mg | 0 mg |
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How Watermelon (Tarbooj) fits in your diet
A 1 cup diced (~150 g) of watermelon (tarbooj) contributes about 2% of a 2,000-kcal daily target and roughly 2% of an average adult's 50 g daily protein floor. Typically made with watermelon.
Refreshing, ~92% water summer fruit. For a balanced Indian plate, pair it with a protein source (dal, paneer, eggs or chicken), a sabzi and a small portion of curd or salad. Restaurant or street-style versions can run 20–40% higher in calories because of extra oil, ghee or cream — adjust portion size accordingly.
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Frequently asked questions
How many calories are in Watermelon (Tarbooj)?
Watermelon (Tarbooj) has roughly 45 kcal per 1 cup diced (~150 g) (about 30 kcal per 100 g). Macros: 0.9g protein, 12g carbs, 0.3g fat.
Is Watermelon (Tarbooj) good for weight loss?
Yes — at 45 kcal per typical serving, watermelon (tarbooj) fits easily into a weight-loss diet. Watch for added oil or sugar in restaurant versions.
How much protein is in Watermelon (Tarbooj)?
Watermelon (Tarbooj) delivers about 0.9g protein per 1 cup diced (~150 g). Pair with dal, paneer, eggs or chicken to hit a complete protein target.
Can diabetics eat Watermelon (Tarbooj)?
Yes, watermelon (tarbooj) is generally diabetic-friendly in normal portions. Watch oil/ghee and avoid sugary accompaniments.
How does Watermelon (Tarbooj) fit into a balanced Indian meal?
Watermelon (Tarbooj) sits well alongside dal, a vegetable sabzi, curd and a small green salad. Keep the plate balanced — roughly half vegetables, a quarter protein source, a quarter starches — and you will hit your macros without overeating.
Sources
Nutrition values for watermelon (tarbooj) are sourced from USDA FoodData Central (FDC 167765). Per-100 g figures scaled to the selected serving above.
Primary reference: View on USDA FoodData Central
Updated: 17/5/2026