Strawberry vs Watermelon: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Strawberry is generally healthier
Strawberry comes out ahead in this comparison, winning in 4 out of 5 key nutritional categories. It has more protein (0.8g vs 0.6g), more fiber (2g vs 0.4g), less sugar (4.9g vs 7g), less sodium (2mg vs 28mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Watermelon
30 kcal
More Protein
Strawberry
0.8g
More Fiber
Strawberry
2g
Less Sugar
Strawberry
4.9g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Strawberry | Watermelon | Difference |
|---|---|---|---|
| Calories | 32kcal | 30kcal✓ | +2.0kcal |
| Protein | 0.8g✓ | 0.6g | +0.2g |
| Carbohydrates | 8g | 8g | 0.0g |
| Fat | 0.3g | 0.2g✓ | +0.1g |
| Fiber | 2g✓ | 0.4g | +1.6g |
| Sugar | 4.9g✓ | 7g | -2.1g |
| Sodium | 2mg✓ | 28mg | -26.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Strawberry
Watermelon
Diet Compatibility
Strawberry
Watermelon
When to Choose Strawberry
- ✓Higher in protein (0.8g vs 0.6g)
- ✓More fiber (2g vs 0.4g)
- ✓Lower in carbs (8g vs 8g)
- ✓Less sugar (4.9g vs 7g)
- ✓Lower sodium (2mg vs 28mg)
Common Uses
When to Choose Watermelon
- ✓Lower in calories (30 vs 32)
Common Uses
Strawberry vs Watermelon: Nutritional Analysis
Strawberry is more calorie-dense at 32 calories per 100g compared to 30 for Watermelon, a difference of 2 calories. On the protein front, Strawberry delivers more with 0.8g per 100g versus 0.6g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Strawberry and Watermelon tell different nutritional stories. Strawberry provides 8g of carbohydrates, 0.3g of fat, and 2g of fiber per 100g, while Watermelon contains 8g carbs, 0.2g fat, and 0.4g fiber. The higher fiber content in Strawberry supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Strawberry contains 4.9g while Watermelon has 7g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Watermelon is the lower-calorie choice at 30 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Strawberry provides more protein (0.8g/100g), supporting muscle repair and growth.
- For sustained energy: Strawberry offers more fiber (2g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Strawberry or Watermelon?
Strawberry has more calories with 32 kcal per 100g, compared to Watermelon with 30 kcal. That's a difference of 2 calories per 100g serving.
Is Strawberry healthier than Watermelon?
Based on our nutritional analysis, Strawberry is generally the healthier choice, winning in 4 out of 5 key nutritional categories. Strawberry has 32 calories, 0.8g protein, and 2g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Strawberry and Watermelon?
Strawberry has more protein with 0.8g per 100g, compared to Watermelon with 0.6g. Strawberry provides 0.2g more protein per 100g serving.
Which is better for weight loss, Strawberry or Watermelon?
For weight loss, Watermelon is the better choice with only 30 calories per 100g compared to 32 calories in Strawberry. Strawberry also offers 2g of fiber per 100g, which helps you feel fuller longer.
Does Strawberry or Watermelon have fewer carbs?
Strawberry and Watermelon have the same carbohydrate content at 8g per 100g.
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About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.