Watermelon Calories: nutritional content of watermelon per 100 grams

Watermelon Calories, discover the calorie content of watermelon and its nutritional benefits in this concise article.

Watermelon Calories
Watermelon Calories

Watermelon, with its refreshing and juicy taste, is a popular fruit enjoyed by many around the world, especially during the summer months. It’s not only a delicious treat but also a nutritious one. In this article, we will delve into the topic of watermelon calories and provide a detailed explanation of its nutritional content. So, let’s dive in and explore the wonderful world of watermelon calories!

Watermelon Calories: What You Need to Know

Watermelon is a low-calorie fruit that offers a range of health benefits. Let’s take a closer look at the nutritional profile of watermelon and understand how many calories it contains.

Nutritional Content of Watermelon

Watermelon is primarily composed of water, which contributes to its hydrating properties. Additionally, it is a rich source of essential vitamins and minerals. Here is a breakdown of the nutritional content of watermelon per 100 grams:

nutritional content of watermelon per 100 grams:

  • Calories: Approximately 30-40 calories
  • Carbohydrates: Around 8 grams
  • Protein: Roughly 0.6 grams
  • Fat: Almost 0 grams
  • Fiber: About 0.4 grams
  • Vitamin C: Provides 8-10% of the daily recommended intake
  • Vitamin A: Contains small amounts of beta-carotene
  • Potassium: Provides a modest amount of this essential mineral

As we can see, watermelon is a low-calorie fruit that can be enjoyed as a guilt-free snack.

Watermelon Calories

Health Benefits of Watermelon

  1. Hydration: Due to its high water content, watermelon helps in keeping the body hydrated, particularly during hot weather or after exercise.
  2. Antioxidant-Rich: Watermelon is an excellent source of antioxidants, such as lycopene, which helps in neutralizing harmful free radicals and reducing the risk of chronic diseases.
  3. Heart Health: The lycopene present in watermelon may also promote cardiovascular health by reducing inflammation and lowering cholesterol levels.
  4. Eye Health: Watermelon contains vitamin A, which is essential for maintaining healthy vision.
  5. Digestive Health: The fiber content in watermelon can aid in digestion and prevent constipation.
  6. Weight Management: As a low-calorie and hydrating fruit, watermelon can be a beneficial addition to a weight loss or weight management plan.


1. How many calories are in a cup of watermelon?

A cup of diced watermelon (approximately 154 grams) contains around 46 calories.

2. Can watermelon be included in a calorie-restricted diet?

Yes, watermelon can be a great choice for those following a calorie-restricted diet due to its low-calorie content and high water content, which can help promote feelings of fullness.

3. Does watermelon have any fat?

Watermelon is virtually fat-free, making it a healthy option for individuals watching their fat intake.

4. Is watermelon a good source of vitamins?

Yes, watermelon is a good source of various vitamins, including vitamin C and vitamin A.

5. Can watermelon aid in weight loss?

While watermelon itself does not have any special weight loss properties, it can be a beneficial addition to a balanced diet due to its low-calorie content and high water content, which can help promote satiety.

6. Are there any precautions to consider when consuming watermelon?

While watermelon is generally safe for consumption, individuals with certain medical conditions, such as diabetes, should monitor their portion sizes and consider their overall carbohydrate intake when including watermelon in their diet. It’s always best to consult with a healthcare professional or registered dietitian for personalized advice.


In conclusion, watermelon is a refreshing and nutritious fruit that can be enjoyed as part of a healthy diet. With its low-calorie content and high water content, it is a guilt-free snack option that provides hydration and a range of essential vitamins and minerals. Whether you’re looking to stay hydrated, boost your antioxidant intake, or simply enjoy a delicious treat, watermelon is a fantastic choice.

Remember, moderation is key when it comes to any food, including watermelon. While it is low in calories, consuming excessive amounts may still contribute to overall calorie intake. It’s important to maintain a balanced diet and incorporate a variety of fruits and vegetables for optimal health.

So, the next time you indulge in a juicy slice of watermelon, savor the taste, enjoy the benefits, and appreciate the natural sweetness it brings. Stay hydrated, stay healthy, and keep enjoying the wonders of watermelon!

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