How Many Calories in Watermelon? Nutrition, Benefits & More

Is Watermelon a Low-Calorie Fruit? 

Watermelon is more than just a refreshing fruit—it’s a summer staple enjoyed by kids and adults alike. But if you’re watching your weight or managing your daily calorie intake, it’s natural to ask: How many calories are in watermelon? 

In this blog, you'll find detailed insights into watermelon’s calorie count, nutritional profile, health benefits, and more. Whether you're trying to lose weight, hydrate, or simply eat healthier, watermelon can be a smart choice. Let’s explore how. 

How Many Calories in Watermelon? 

Watermelon is one of the lowest-calorie fruits available. The high water content (over 91%) significantly reduces its calorie density. 

Calorie Breakdown by Quantity:

This makes watermelon a highly suitable fruit for anyone following a low-calorie or weight-loss-focused diet. 

Nutritional Value of Watermelon (Per 100 Grams) 

Watermelon offers more than just hydration. It contains important vitamins, minerals, and antioxidants. Here's a full breakdown:

Note: Daily Values are based on a 2,000-calorie diet. 

Calories in 1kg Watermelon: A Closer Look 

One kilogram of watermelon contains approximately 300 kilocalories. 

This is surprisingly low, especially when you consider that: 

• A 1kg chocolate cake can contain over 2,000 kcal. 
• A large burger with fries can easily exceed 700 kcal. 

So yes, even if you eat 1kg of watermelon, you’re still consuming fewer calories than most processed snacks or fast food meals. 

Watermelon Juice Calories: What You Should Know 

Freshly blended watermelon juice is both delicious and hydrating. But how does it compare in calories? 

• 1 glass (250ml) of watermelon juice = Approximately 70 to 90 kcal 
• With added sugar or sweeteners = Calorie count can rise up to 120 kcal or more 

If you're drinking watermelon juice for weight management, make sure it is: 

• Freshly prepared 
• Free from added sugar 
• Consumed in moderation 

Juicing removes most of the fiber, so while the juice is still nutritious, it won’t keep you as full as eating the whole fruit. 

Top 7 Health Benefits of Watermelon 

1. Excellent for Hydration 

Watermelon is made up of more than 90% water. Eating it is like drinking flavored water with added nutrients. It helps replenish fluids during hot weather and after physical activity. 

2. Promotes Healthy Weight Management 

Due to its low calorie and high water content, watermelon can make you feel full without significantly increasing your calorie intake. This makes it ideal for people looking to manage their weight naturally. 

3. Supports Heart Health 

Watermelon contains lycopene, an antioxidant that may help reduce cholesterol levels and lower blood pressure, both of which support cardiovascular health. It also contains citrulline, an amino acid that may enhance blood flow. 

4. Strengthens Immunity 

Rich in vitamin C, watermelon helps boost immune system function. This vitamin supports white blood cell production and protects cells from damage caused by free radicals. 

5. Benefits Skin and Hair Health 

Vitamins A and C in watermelon play key roles in skin regeneration and hair growth. Vitamin C is essential for collagen production, which keeps the skin firm and youthful. 

6. Aids Muscle Recovery 

Citrulline in watermelon may reduce muscle soreness, especially after intense workouts. Athletes often consume watermelon juice post-exercise for this reason. 

7. Supports Healthy Digestion 

While not high in fiber, watermelon’s high water content helps keep your digestive system running smoothly and may prevent constipation. 

3 Refreshing Summer Watermelon Recipes You’ll Love 

Watermelon isn’t just for slicing and eating raw. This juicy fruit makes a versatile ingredient for light, hydrating, and delicious summer recipes. Below are three simple watermelon recipes you can try at home—perfect for weight-watchers, health-conscious eaters, and anyone who enjoys natural, cooling treats. 

1. Watermelon Mint Juice (No Sugar) 

Calories: ~70 kcal per glass 

Prep Time: 5 minutes 

Serves: 2 

Ingredients: 

• 2 cups chopped watermelon (seeds removed) 
• 5–6 fresh mint leaves 
• Juice of ½ lemon 
• 1/2 cup chilled water (optional for consistency) 

Instructions: 

1. Blend the watermelon chunks until smooth. 
2. Add mint leaves and lemon juice. Blend again briefly. 
3. Strain (optional) and serve cold. 
4. Garnish with mint or a lemon wedge. 

Why It’s Great: 

This juice is naturally sweet, hydrating, and packed with antioxidants like lycopene and vitamin C. It’s a healthier alternative to sugar-filled beverages. 

2. Watermelon Cucumber Salad with Lime Dressing 

Calories: ~100 kcal per bowl 

Prep Time: 10 minutes 

Serves: 2 

Ingredients: 

• 1 cup diced watermelon 
• 1 cup diced cucumber 
• 1 tablespoon chopped mint or basil 
• Juice of 1 lime 
• A pinch of black salt or Himalayan salt 
• Optional: crumbled feta or paneer for protein 

Instructions: 

1. In a bowl, combine watermelon, cucumber, and herbs. 
2. Drizzle lime juice and sprinkle salt. Toss gently. 
3. Add optional cheese if desired. 
4. Chill before serving. 

Why It’s Great: 

This fiber-rich, low-calorie salad is loaded with hydration and electrolytes, making it perfect for post-workout or a hot afternoon. 

3. Frozen Watermelon Popsicles 

Calories: ~40–50 kcal per popsicle 

Prep Time: 5 minutes (plus 6 hours freezing time) 

Serves: 4 

Ingredients: 

• 2 cups watermelon chunks 
• Juice of 1 lemon 
• 1 teaspoon honey (optional) 
• Popsicle molds or small paper cups with sticks 

Instructions: 

1. Blend watermelon, lemon juice, and honey until smooth. 
2. Pour into popsicle molds. 
3. Freeze for 6 hours or overnight. 
4. Unmold and enjoy. 

Why It’s Great: 

These popsicles are a fun, kid-friendly treat without artificial colors or added sugars. You’ll cool off while nourishing your body. 

Who Can Eat Watermelon and Who Should Avoid It? 

Watermelon is a nutrient-rich, hydrating fruit that suits most people. However, some individuals with specific medical conditions should be cautious about the amount they consume. 

People Who Can Safely Enjoy Watermelon 

1. Weight Watchers & Dieters 

Watermelon is low in calories and high in water. It helps control hunger and is great for anyone trying to lose or maintain weight. 

2. Athletes & Active Individuals 

Thanks to its water content and natural sugars, watermelon helps replenish fluids and energy after exercise. The amino acid citrulline also aids muscle recovery. 

3. Kids & Elderly 

Watermelon is soft, easy to digest, and hydrating, making it a good fruit option for both children and older adults—especially during hot weather. 

4. People with High Blood Pressure 

The potassium and lycopene in watermelon may help manage blood pressure naturally. Plus, it's naturally low in sodium. 

People Who Should Limit or Avoid Watermelon 

1. Diabetics (With Caution) 

• Watermelon has a high glycemic index (GI) but low glycemic load (GL). 
• While it’s okay in small portions, eating too much can spike blood sugar levels. 
• Best to eat watermelon with a source of protein (like nuts) or after checking with a doctor. 

Tip: Limit intake to ½ to 1 cup at a time, and avoid watermelon juice which lacks fiber. 

2. People with Hyperkalemia (High Potassium Levels) 

• Watermelon contains potassium (around 112 mg per 100g). 
• Those with kidney disorders or high potassium levels should moderate intake. 
• Always consult a nephrologist before including potassium-rich foods in the diet. 

3. Patients with Kidney Failure or Dialysis 

• Water retention and fluid balance are critical in kidney patients. 
• Due to its high water content, watermelon might contribute to excess fluid buildup if not monitored. 
• Portion control and dietary consultation are essential. 

4. People with Irritable Bowel Syndrome (IBS) 

• Watermelon is high in FODMAPs (fermentable carbohydrates), which can cause bloating or discomfort in IBS patients. 
• If you have a sensitive gut, it’s best to avoid or limit watermelon. 

5. People with Allergies (Rare Cases) 

• Though rare, some people may experience oral allergy syndrome after eating watermelon, especially if they’re allergic to pollen (like ragweed). 
• Symptoms include itching or swelling in the mouth or throat. 

Summary Table: Watermelon Safety by Condition

Best Time to Eat Watermelon 

• Ideal Time: Morning to afternoon 
• Avoid Late Night Consumption: Since watermelon is water-dense, consuming it before bedtime may lead to frequent urination or digestive discomfort during sleep. 

Calories in Watermelon Compared to Other Fruits

Conclusion: Watermelon is one of the lowest-calorie fruits, making it an excellent choice for anyone watching their caloric intake. 

Final Thoughts: Should You Add Watermelon to Your Diet? 

Absolutely. Whether you're trying to lose weight, stay hydrated, improve heart health, or simply enjoy a refreshing snack, watermelon is a smart and nutritious choice. It’s low in calories, rich in essential nutrients, and offers a host of health benefits with very few downsides. 

Remember to eat it fresh, avoid overconsumption, and pair it with other foods when necessary, especially if you have specific dietary concerns like diabetes.