Calorie Chart / Fruits / Watermelon
How Many Calories Are in Watermelon?
Calculation of the nutritional value & Recommended Dietary Intake of watermelon
For g and a calorie requirement of kcal
| Calories 37 kcal | Proteins 0.6 g | Lipids 0.4 g | Carbohydrates 7.8 g |
| 2% | 1% | 1% | 3% |
Health benefits of watermelon
Watermelon - 100g
Calories 31 kcal
Proteins 0.5 g
Lipids 0.3 g
Carbohydrates 6.5 g
Watermelon is considered a low-calorie fruit, so you can enjoy a generous portion while adding only a handful of calories to your day. Because its flesh is composed of more than 90% water, it has an exceptionally low calorie density, which helps you feel full without overloading on calories. Anyone watching their daily calorie intake—whether for weight loss or simply to stabilize their weight—will appreciate this property.
Nutritionally, watermelon provides vitamin C for immune support, vitamin A (through beta-carotene) for eye health, and a noteworthy quantity of the antioxidant lycopene, which is being studied for its supposed cardioprotective effects. Potassium and small amounts of magnesium help with electrolyte balance after exercise or in hot weather. Taken together, these micronutrients make watermelon more than a sweet treat; they contribute to overall hydration and recovery.
A slice of watermelon has long been a traditional finish to summer meals in the Mediterranean basin, where it was introduced from Africa thousands of years ago. Its high water content made it valuable for travelers crossing arid regions, and its refreshing taste still symbolizes relief from heat. In short, watermelon is a tasty, nutrient-bearing, and decidedly low-calorie option for every season when you can find it ripe.
Tips for incorporating watermelon into a balanced diet
For a light but satisfying dish, combine chilled watermelon cubes with feta, fresh mint, and a drizzle of lime juice. The salty cheese adds protein while the fruit keeps calories low, so you obtain plenty of flavor for very few calories. If you need a hydrating starter, blend watermelon with cucumber, a touch of basil, and cracked pepper to prepare a no-cook gazpacho that barely moves the calorie needle yet feels gourmet.
After a workout, whizz watermelon chunks with a spoonful of yogurt and some ice. The result is a fast-absorbed smoothie that tops up proteins and minerals without an overload of calories—ideal for athletes counting post-training calories. Prefer a full meal? Serve a slice of grilled chicken breast alongside a watermelon, tomato, and arugula salad; the lean meat provides satiating proteins while the fruit keeps overall calories moderate.
Finally, swap sugary desserts for watermelon granita: freeze diced fruit, then crush it with a fork. You'll satisfy your sweet tooth yet still respect a low-calorie framework. Each of these suggestions integrates watermelon cleverly into balanced menus while keeping careful track of calories.
Frequently Asked Questions
- How many calories are in watermelon?
- Watermelon contains 31 kcal per 100 g, making it a very low-calorie choice.
- Is watermelon good for weight loss because it is low in calories?
- Yes. Its high water content and modest calorie load help create a feeling of fullness, which can ease adherence to a caloric deficit.
- Does the glycemic index of watermelon affect its calorie impact?
- Although the fruit has a fairly high glycemic index, its extremely low calorie density and limited carbohydrate content per bite mean that total calories absorbed remain modest.
- How does watermelon compare in calories to other fruits like apple or melon?
- Watermelon is lower in calories than most apples and on par or slightly lighter than many varieties of melon, so it is often chosen when someone wants the sweetest taste for the fewest calories.
- Can I eat watermelon at night without worrying about extra calories?
- Because it is low in calories and rich in water, a small evening portion is unlikely to jeopardize your daily calorie budget—just remember that overall calorie balance across the day still matters.
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Information provided by Calorie Menu may contain inaccuracies or errors. It cannot, under any circumstances, substitute medical advice or medication.
