Watermelon vs Strawberry: 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 | Watermelon | Strawberry | Difference |
|---|---|---|---|
| Calories | 30kcal✓ | 32kcal | -2.0kcal |
| Protein | 0.6g | 0.8g✓ | -0.2g |
| Carbohydrates | 8g | 8g | 0.0g |
| Fat | 0.2g✓ | 0.3g | -0.1g |
| Fiber | 0.4g | 2g✓ | -1.6g |
| Sugar | 7g | 4.9g✓ | +2.1g |
| Sodium | 28mg | 2mg✓ | +26.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Watermelon
Strawberry
Diet Compatibility
Watermelon
Strawberry
When to Choose Watermelon
- ✓Lower in calories (30 vs 32)
- ✓Lower in carbs (8g vs 8g)
Common Uses
When to Choose Strawberry
- ✓Higher in protein (0.8g vs 0.6g)
- ✓More fiber (2g vs 0.4g)
- ✓Less sugar (4.9g vs 7g)
- ✓Lower sodium (2mg vs 28mg)
Common Uses
Watermelon vs Strawberry: 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 Watermelon and Strawberry tell different nutritional stories. Watermelon provides 8g of carbohydrates, 0.2g of fat, and 0.4g of fiber per 100g, while Strawberry contains 8g carbs, 0.3g fat, and 2g 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: Watermelon contains 7g while Strawberry has 4.9g 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, Watermelon or Strawberry?
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 Watermelon healthier than Strawberry?
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 Watermelon and Strawberry?
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, Watermelon or Strawberry?
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 Watermelon or Strawberry have fewer carbs?
Watermelon and Strawberry 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.