Calories In Watermelon - The Ultimate Guide

Watermelon is one of the most popular fruits in the world, especially in summer. It’s juicy, sweet, refreshing, and low in calories. But how many calories are in watermelon, and what are the health benefits of eating it? In this ultimate guide, we’ll answer these questions and more. We’ll also share some delicious watermelon recipes and tips to enjoy this fruit in different ways.

What is Watermelon?

Watermelon (Citrullus lanatus) is a large, round fruit with a green rind and red flesh. It belongs to the cucurbit family, which includes other fruits and vegetables like cantaloupe, cucumber, pumpkin, and zucchini. Watermelon was domesticated over 4,000 years ago¹. Today, it’s grown in over 90 countries and comes in many varieties, shapes, sizes, and colors.

How Many Calories are in Watermelon?

Watermelon is mostly water (91%) and carbohydrates (7.5%), with very little protein (0.6%) and fat (0.2%). This makes it a low-calorie fruit that can help you stay hydrated and full. One cup (152 grams) of diced watermelon contains only 46 calories. That’s less than half the calories of a medium apple (95 calories) or a medium banana (105 calories)⁴.

To put it in perspective, you would have to eat about 22 cups of watermelon to get the same amount of calories as a Big Mac (540 calories). Of course, we don’t recommend eating that much watermelon in one sitting, as it may cause digestive issues and increase your blood sugar levels. But the point is that watermelon is a very low-calorie fruit that can fit into any diet.

What Are The 10 Benefits Of Watermelon?

The calories in Watermelon are not only low but watermelon is a delicious and refreshing fruit that is also packed with nutrients and health benefits. It is one of the best fruits to enjoy in the summer, as it can help you stay hydrated, healthy, and happy.

Here are the top 10 benefits of watermelon:

Benefit#1 – Hydration: Watermelon is 92% water, making it a great way to stay hydrated on hot days or after a workout. Water is essential for your body’s functions, such as regulating your temperature, transporting nutrients, and flushing out toxins. Watermelon also contains electrolytes, such as potassium and magnesium, that can help to prevent dehydration and replenish your body’s fluids.

Benefit #2 – Nutrients: Watermelon is a good source of vitamins A and C, as well as potassium, magnesium, and lycopene. These nutrients have various roles in your body, such as supporting your immune system, maintaining your blood pressure, and protecting your cells from damage. Watermelon also has a low glycemic index, which means it does not spike your blood sugar levels too much.

Benefit#3 – Heart health: The lycopene in watermelon may help to lower cholesterol and blood pressure. Lycopene is a powerful antioxidant that can prevent the oxidation of LDL (bad) cholesterol, which can lead to plaque formation and clogged arteries. Lycopene can also relax your blood vessels and improve blood flow. Additionally, watermelon contains citrulline, an amino acid that can increase the production of nitric oxide, a molecule that can dilate your blood vessels and lower blood pressure.

Benefit#4 – Cancer prevention: Lycopene has also been shown to have anticancer properties. Lycopene can inhibit the growth of cancer cells and induce apoptosis (cell death) in various types of cancer, such as prostate, breast, lung, and colon cancer. Lycopene can also modulate the expression of genes involved in inflammation, cell cycle, and apoptosis.

Benefit#5 – Eye health: Watermelon contains lutein and zeaxanthin, two carotenoids that are important for eye health. Lutein and zeaxanthin can filter out harmful blue light and protect your retina from oxidative stress. They can also reduce the risk of age-related macular degeneration (AMD) and cataracts, two common eye diseases that can impair your vision.

Benefit#6 – Digestion: Watermelon is a good source of fiber, which can help to keep your digestive system healthy. Fiber can add bulk to your stool and prevent constipation. Fiber can also feed the beneficial bacteria in your gut and promote a balanced microbiome. A healthy gut can improve your immunity, mood, and metabolism.

Benefit#7 – Weight management: Watermelon is low in calories and fat, making it a good choice for people who are trying to lose weight or maintain a healthy weight. One cup of diced watermelon has only 46 calories, which is much lower than other fruits. Watermelon can also help you feel full and satisfied, as it has a high water content and a moderate amount of fiber. Moreover, watermelon can boost your metabolism and fat burning, as it contains citrulline and arginine, two amino acids that can increase the production of human growth hormone (HGH).

Benefit#8 – Exercise performance: Watermelon contains citrulline, an amino acid that can help to improve exercise performance. Citrulline can increase the availability of oxygen and nutrients to your muscles by enhancing blood flow. Citrulline can also reduce the accumulation of lactate and ammonia in your muscles, which are by-products of anaerobic exercise that can cause fatigue and soreness.

Benefit#9 – Muscle soreness: Watermelon may help to reduce muscle soreness after a workout. This is because watermelon contains citrulline and lycopene, which can reduce inflammation and oxidative stress in your muscles. A study found that drinking watermelon juice before exercise reduced muscle soreness by 40% compared to a placebo.

Benefit#10 – Skin health: The vitamins A and C in watermelon can help to keep your skin healthy and glowing. Vitamin A is essential for the growth and repair of skin cells, as well as the production of collagen, a protein that gives your skin its elasticity and firmness. Vitamin C is also involved in collagen synthesis, as well as protecting your skin from sun damage and free radicals.

As you can see, watermelon is more than just a tasty fruit. It is a powerhouse of nutrition and health benefits that can improve your well-being in many ways. So next time you crave something sweet and refreshing, reach for a slice of watermelon and enjoy its amazing benefits!

What Are The Risks Of Eating Too Much Watermelon?

Watermelon is a delicious and refreshing fruit that can help you stay hydrated and cool in the summer. However, as with anything, too much of a good thing can have some drawbacks. Here are some of the potential risks of eating too much watermelon and how to avoid them.

Digestive problems: Watermelon is high in fiber and FODMAPs, which are fermentable short-chain carbohydrates that can cause digestive problems in some people, such as bloating, gas, and diarrhea12. If you have a sensitive stomach or a condition like irritable bowel syndrome (IBS), you may want to limit your intake of watermelon and other high-FODMAP foods. You can also try eating watermelon along with other foods that are low in FODMAPs, such as rice, oats, or eggs, to balance out the effects.

Spikes in blood sugar levels: Watermelon is a sweet fruit and contains natural sugars. Eating too much watermelon can cause a spike in blood sugar levels, especially in people with diabetes3. To prevent this, you should monitor your portion size and eat watermelon as part of a balanced meal that includes protein and healthy fats, such as nuts, seeds, or cheese. You can also check the glycemic index (GI) and glycemic load (GL) of watermelon and other fruits to choose the ones that have less impact on your blood sugar levels. Watermelon has a high GI of 76, but a low GL of 4 per half cup4.

Allergic reactions: Some people may be allergic to watermelon, which can cause symptoms such as hives, swelling, and difficulty breathing. In severe cases, an allergic reaction to watermelon can lead to anaphylaxis, which is a life-threatening condition. If you suspect that you are allergic to watermelon or any other food, you should avoid it and seek medical attention immediately. You may also want to carry an epinephrine auto-injector (EpiPen) with you in case of an emergency.

Water intoxication: Watermelon is very high in water. Drinking too much watermelon juice or eating too much watermelon can lead to water intoxication, which can cause symptoms such as headache, nausea, vomiting, and confusion. Water intoxication occurs when you consume more water than your kidneys can excrete, which dilutes the sodium levels in your blood and disrupts the balance of fluids and electrolytes in your body. To prevent this, you should drink watermelon juice or eat watermelon in moderation and make sure to replenish your electrolytes with sports drinks or salty foods.

Lycopenaemia: Lycopene is a carotenoid that gives watermelon its red color. Eating too much watermelon can cause lycopenaemia, which is a harmless condition that can cause your skin to turn orange. However, lycopenaemia resolves once you reduce your intake of lycopene-rich foods. Lycopene is actually a beneficial antioxidant that may protect against some types of cancer and cardiovascular disease, so there is no need to avoid it completely. Just eat it in reasonable amounts and enjoy its health benefits.

It is important to note that these risks are associated with eating too much watermelon. Eating watermelon in moderation is perfectly safe and healthy for most people.

How much watermelon is safe to eat? There is no one-size-fits-all answer to this question, as the amount of watermelon that is safe to eat depends on a number of factors, including your age, health, and activity level. However, most people can safely eat 1-2 cups of watermelon per day.

If you have any concerns about eating watermelon or the calories in watermelon , or if you experience any negative side effects after eating watermelon , talk to your doctor or a registered dietitian. They can help you determine the best amount of watermelon for your individual needs and preferences.

Watermelon is a wonderful fruit that can offer many health benefits when eaten in moderation. It can help you stay hydrated, boost your immune system, and provide antioxidants that may protect against chronic diseases. However, eating too much watermelon can also have some drawbacks, such as digestive problems, spikes in blood sugar levels, allergic reactions, water intoxication, and lycopenaemia. To avoid these risks, you should limit your intake of watermelon to 1-2 cups per day and balance it with other foods that are low in FODMAPs, sugars, and sodium. By doing so, you can enjoy the delicious taste and refreshing qualities of watermelon without compromising your health.

How to Choose and Store Watermelon

To enjoy the best flavor and nutrition of watermelon, you need to choose a ripe and fresh one.

Here are some tips to help you pick a good watermelon:

Look for a watermelon that is heavy for its size, as this indicates that it’s juicy and ripe.
Check the rind for any cracks, bruises, or soft spots, as these may indicate damage or spoilage.
Tap the watermelon with your fingers and listen for a hollow sound, as this indicates that it’s ripe and crisp.
Look for a yellow spot on the bottom of the watermelon, as this indicates that it’s ripe and sweet. This spot is where the watermelon rested on the ground while growing.

Once you’ve chosen a watermelon, you need to store it properly to keep it fresh and tasty.

Here are some tips to help you store watermelon:

If you bought a whole watermelon, you can store it at room temperature for up to a week. However, if the room is too hot or humid, you may want to store it in the refrigerator to prevent spoilage.
If you cut or slice the watermelon, you need to store it in an airtight container in the refrigerator. This will prevent it from drying out or absorbing odors from other foods. You should consume it within 3-5 days.
If you want to freeze the watermelon, you need to cut it into cubes or balls and place them on a baking sheet. Freeze them until firm, then transfer them to a freezer bag or container. You can store them in the freezer for up to 12 months. You can use them to make smoothies, sorbets, or cocktails.

How to Eat Watermelon

Watermelon is delicious on its own, but you can also enjoy it in many other ways. Here are some ideas to eat watermelon:

Make a refreshing salad with watermelon, cucumber, feta cheese, mint leaves, and lemon juice.
Blend watermelon with lime juice and sugar to make a simple and tasty sorbet.
Add watermelon chunks to your yogurt, oatmeal, or cereal for a sweet and juicy breakfast.
Make a thirst-quenching drink with watermelon, lemonade, and ice.
Mix watermelon with strawberries, basil, and balsamic vinegar to make a fruity salsa.
Grill watermelon slices with some honey and lime zest for a smoky and caramelized dessert.
Spike watermelon with vodka or rum to make a fun and festive cocktail.

Calories in Watermelon vs Other Fruits

Watermelon is one of the lowest-calorie fruits you can eat. But how does it compare with other fruits? Here’s a table that shows the calories in watermelon and other common fruits per cup (152 grams):

Fruit	Calories
Watermelon	46
Cantaloupe	53
Honeydew	61
Strawberries	49
Raspberries	64
Blueberries	85
Cherries	97
Grapes	104
Apple	95
Banana	105
Orange	85
Pineapple	83
Mango	99
Peach	60

As you can see, watermelon has fewer calories than most fruits. This makes it a great choice if you want to satisfy your sweet tooth without consuming too many calories.

Calories in Watermelon Juice

Watermelon juice is another way to enjoy this fruit. It’s easy to make at home with just a blender and a strainer. You can also add some lime juice or mint leaves for extra flavor. Watermelon juice is very hydrating and refreshing, as well as rich in vitamin C and lycopene.

But how many calories are in watermelon juice? Well, that depends on how much watermelon you use and whether you add any sweeteners or other ingredients. According to the USDA Food Composition Database, one cup (240 ml) of unsweetened watermelon juice contains about 71 calories. That’s more than one cup of diced watermelon (46 calories), because juicing removes some of the fiber and concentrates the sugar.

If you add any sweeteners like sugar or honey to your watermelon juice, you’ll increase the calories even more. For example, one teaspoon of sugar adds about 16 calories, while one teaspoon of honey adds about 21 calories. Therefore, if you want to keep your watermelon juice low in calories, you should avoid adding any sweeteners or use natural ones like stevia or monk fruit.

Calories in Watermelon Salad

Watermelon salad is a popular summer dish that combines watermelon with other ingredients. Here are some popular watermelon salad recipes:

Watermelon Salad with Feta and Cucumber: This watermelon salad is full of sliced cucumbers, crumbled feta cheese and mint, all tossed in an easy lime dressing. A simple yet unusual summer salad that’s sure to get rave reviews1.

Watermelon Salad Recipe with Feta and Cucumber: This simple and refreshing watermelon salad is made of sweet watermelon, cucumbers, creamy salty feta, fresh mint and basil. The lime-honey dressing brings this salad together, adding tang and a little extra punch. This watermelon feta salad is best prepared and served right away, but you can make the dressing up to 3 days in advance and save it in the fridge.

Frequently Asked Questions About Calories In Watermelon

Is there a lot of sugar in watermelon?

Watermelon does contain sugar, but it is a naturally occurring sugar. It is also important to note that watermelon is mostly water (92%), so it is relatively low in calories and fat.

One cup (152 grams) of diced watermelon contains 9.42 grams of natural sugar and 11.5 grams of carbohydrates. This is similar to the sugar content of other fruits, such as strawberries, cantaloupe, and honeydew melon.

Watermelon also has a high glycemic index (GI), which measures how quickly a food raises blood sugar levels after eating. However, it has a low glycemic load (GL), which takes into account the amount of carbohydrates in a food as well as its GI. This means that watermelon is unlikely to cause a significant spike in blood sugar levels, even in people with diabetes.

Can I eat watermelon everyday?

Yes, you can eat watermelon every day. It is a healthy and nutritious fruit that is low in calories and fat, and high in water and fiber. Watermelon is also a good source of vitamins A and C, as well as potassium, magnesium, and lycopene.

However, it is important to eat watermelon in moderation. Eating too much watermelon can cause digestive problems, such as bloating, gas, and diarrhea. It can also cause spikes in blood sugar levels, especially in people with diabetes.

If you have any concerns about eating watermelon, or if you experience any negative side effects after eating watermelon, talk to your doctor or a registered dietitian.

Bonus: How to make a watermelon cake

There are many ways to make a watermelon cake, depending on how realistic or creative you want it to be. Here are some of the methods I found from the web:

One way is to use a thick slice of watermelon as the cake layer, and decorate it with whipped cream and fresh fruits. This is a simple and healthy option that requires no baking. You can find the instructions here: How to Make a Fresh Watermelon Cake – Tara Teaspoon1
Another way is to bake a vanilla cake and color it with red and green food coloring to resemble a watermelon. Then, you can frost it with buttercream and add chocolate sprinkles or black fondant for the seeds. This is a more realistic and fun option that requires some baking skills. You can watch the tutorial here: How to make a Watermelon Cake Tutorial2
A third way is to make a cake that looks like an actual watermelon on the outside, but is filled with different flavors and colors on the inside. This is a more surprising and adventurous option that requires some cake carving and decorating skills. You can watch the video here: How To Make a Watermelon Cake

Final Thoughts On Calories In Watermelon

Watermelon is a delicious and refreshing fruit that can help you stay hydrated and healthy. It is low in calories and fat, but rich in water, vitamins, minerals, and antioxidants. It also contains lycopene, a powerful plant compound that may have various benefits for your heart, skin, and immune system. Watermelon can be enjoyed fresh, frozen, juiced, or blended into smoothies.

However, watermelon is not a perfect food. It has a high glycemic index, which means it can raise your blood sugar quickly if you eat too much of it. It also contains FODMAPs, which are types of carbohydrates that can cause digestive problems for some people. Therefore, it is important to consume watermelon in moderation and according to your individual needs and preferences. Watermelon is a wonderful summer treat, but it should not replace other fruits and vegetables in your diet.

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