How Many Calories Are in Watermelon?
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Other tools you may find usefulWatermelon - a refreshing fruit with the lowest calorie content
Watermelon (watermelon) is undoubtedly one of the most frequently eaten fruits on hot summer days. Although it may seem to be a high-calorie product due to its impressive sweetness and juiciness, in fact it is one of the most dietary fruits in the world. There are only 30 kilocalories (kcal) in 100 grams of the edible part of watermelon. This is a direct result of the fact that watermelon consists of as much as 92% pure water. This makes it an excellent natural hydrator that helps quench thirst, supports kidney function and helps cleanse the body of toxins.
Our live watermelon calorie calculator allows you to quickly and precisely calculate the energy value of a whole slice, half or bowl of diced watermelon, helping you control your macros without giving up sweet snacks.
Watermelon nutritional profile - lycopene and citrulline for health and regeneration
Despite the high water content, watermelon contains valuable biologically active substances:
- Lycopene:Watermelon contains more lycopene (a strong antioxidant) than fresh tomatoes! Lycopene neutralizes free radicals, has a strong anti-aging effect and helps protect against certain types of cancer and cardiovascular diseases.
- L-citrulline:It is an organic chemical compound from the group of amino acids, which is abundant in the pulp and white part of the rind of watermelon. Citrulline is transformed into arginine in the body, stimulating the production of nitric oxide (NO), which dilates blood vessels, lowers blood pressure and reduces muscle soreness (so-called soreness) after intense physical training.
- Potassium:A mineral supporting water and electrolyte balance and proper heart function.
Table of nutritional values and macronutrients in 100g of watermelon
The table below shows the detailed nutritional profile of the edible part of fresh watermelon per 100 grams:
| Nutrient | Content in 100g of the product | Role in the human body | Demand coverage (RDA) |
|---|---|---|---|
| Energy value | 30 kcal | Minimum calorific value (bulk product). | 1.5% (for a 2000 kcal diet) |
| Water | 91.4 g | Hydration, support for thermoregulation in hot weather. | - |
| Carbohydrates | 7.6 g | Easily digestible simple carbohydrates (fructose). | 2.5% |
| Dietary fiber | 0.4 g | Low fiber content. | 1.6% |
| Protein | 0.6 g | Traces of plant protein. | 1.2% |
| Fat | 0.1 g | Virtually fat-free. | 0.1% |
| Potassium | 112 mg | Regulation of muscle function and blood pressure. | 3.2% |
| Vitamin A | 28 mcg | Vision and skin health. | 3.5% |
Frequently asked questions (FAQ)
How many calories are in one standard slice of watermelon?
A standard, thick slice of watermelon with peel (semicircle) weighs about 300-350 grams (of which the edible part is about 250-280g). One patch provides approximately 75 to 85 kilocalories (kcal).
What is the glycemic index (GI) of watermelon and can diabetics eat it?
The glycemic index of watermelon is high and amounts to 72. However, due to the fact that 100g of watermelon contains very few carbohydrates (mainly water), its glycemic load (GL) is only about 4-5 in a 150g portion (low load). Diabetics and people with insulin resistance can safely eat watermelon in controlled, smaller portions (e.g. up to 150-200g at a time) combined with fat or protein (e.g. feta cheese or nuts), which will slow down the absorption of sugar.
Can you eat watermelon seeds?
Yes! Black watermelon seeds are 100% edible and very healthy. They are rich in vegetable protein, zinc, magnesium, iron and unsaturated fatty acids. It is best to eat them after drying and gently roasting in the oven (like pumpkin seeds) or after grinding.
Does watermelon help with weight loss?
Yes. Thanks to its high water content and negligible calories, it allows you to fill your stomach (creating the physical volume of the meal), which suppresses your appetite with minimal caloric intake. However, be careful not to replace entire meals with it due to the lack of protein and fats in the fruit.
How to recognize a sweet and ripe watermelon?
A ripe watermelon should have a distinct cream-yellow (not white) spot on the bottom - this indicates the place where it lay on the ground, ripening in the sun. When tapped on the shell, a ripe watermelon makes a hollow, "thumping" sound, and its tail is dry and slightly shrunken.