38% of the WHO 25g/day free-sugar guideline
What it takes to burn this off
Estimated for a typical 70kg (154 lb) adult — actual calories burned vary by body weight, pace, and fitness level. General reference only, not personalized advice.
Mostly water by weight, so despite a modest per-100g sugar rate, a typical cup serving still carries a meaningful amount of natural sugar simply due to portion size.
Figures are for general reference, not personalized medical guidance; always confirm with a lab-tested label or professional for dietary decisions.
Source: USDA FoodData Central #167765 — watermelon, raw. Total carbs: ~7.6g carbs per 100g, scaled to a 152g (1-cup) serving. GI: high, per published glycemic index research — a well-known exception where a high water content and low carb density mean the actual glucose impact per serving (glycemic load) is much smaller than the GI number alone suggests. (last verified 2026-08-23)