8–11gsugar
8gnatural sugar
38% of the WHO 25g/day free-sugar guideline
What it takes to burn this off
38calories from this sugar
~9 minbrisk walk (~5.6 km/h)
~4 minrunning (~8 km/h)
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 (last verified 2026-08-23)