• September 20, 2023
calories in watermelon

How Many Calories in a Watermelon + Benefits & Recipes

Calories in Watermelon. Watermelon, a refreshing and juicy fruit, is a summertime favorite for many. Its sweet taste and hydrating properties make it an excellent choice for picnics, barbecues, or simply as a snack. This article explores the caloric content of watermelon, its nutritional benefits, and offers a few delightful recipes to savor this delectable fruit.

Caloric Content of Watermelon

Watermelon is mostly water — about 92% of its weight, in fact. This high water content makes it low in calories and great for hydration. Here’s the nutritional breakdown per 100 grams:

  • Calories: Approximately 30 kcal
  • Carbohydrates: 7.6 grams
  • Protein: 0.6 grams
  • Fat: 0.15 grams
  • Fiber: 0.4 grams

A typical serving size of watermelon might be a 280-gram wedge, which would contain around 84 calories.

Nutritional Benefits

Apart from being low in calories, watermelon offers several health benefits:

1. Hydration

Watermelon consists of about 92% water, making it incredibly hydrating. Adequate hydration is essential for overall health, supporting everything from digestion to circulation and temperature regulation.

2. Rich in Vitamins and Minerals

  • Vitamin C: An essential nutrient for immune function, skin health, and wound healing. Watermelon provides around 8.1 mg of vitamin C per 100 grams, or approximately 9% of the daily recommended intake.
  • Vitamin A: Vital for vision, growth, and immune system function, watermelon is a good source of beta-carotene, which the body converts into vitamin A.
  • B Vitamins: These include B1 (thiamine), B5 (pantothenic acid), and B6 (pyridoxine), all of which are crucial for energy metabolism.
  • Potassium: This mineral is key for heart and muscle function, and watermelon offers a moderate amount, helping with electrolyte balance.
  • Magnesium: Important for muscle and nerve function, energy production, and bone health.

3. Antioxidants

Watermelon contains a rich array of antioxidants, such as lycopene and vitamin C. Antioxidants help neutralize free radicals, which are harmful compounds that can damage cells and contribute to chronic diseases.

  • Lycopene: Particularly notable in watermelon, lycopene has been linked to a reduced risk of certain cancers, such as prostate cancer. It may also help protect against heart disease by improving blood vessel function.

4. Digestive Health

Watermelon’s fiber content aids in digestion by adding bulk to the stool, thereby helping to prevent constipation and promote regular bowel movements. Although not exceptionally high in fiber, when consumed in larger servings, it can contribute to daily fiber needs.

5. Weight Management

With only 30 calories per 100 grams, watermelon can be a satisfying and sweet option for those managing weight. The water content helps fill you up, while the sweetness satisfies cravings, potentially reducing the intake of higher-calorie sweets.

6. Heart Health

The combination of lycopene, potassium, magnesium, and other vitamins and amino acids in watermelon may contribute to heart health. Some studies have shown that watermelon might help lower blood pressure and reduce the risk of heart disease.

7. Anti-Inflammatory Properties

Watermelon contains cucurbitacin E, a molecule with potential anti-inflammatory effects. Chronic inflammation is linked to many health conditions, and incorporating anti-inflammatory foods like watermelon can be beneficial.

8. Skin and Hair Health

The vitamins A and C in watermelon contribute to healthy skin and hair. Vitamin A helps maintain skin and hair cells, while Vitamin C assists in collagen production, a protein that keeps the skin supple.

Watermelon Recipes

1. Watermelon Salad

A refreshing salad that combines sweet watermelon with savory elements.


  • Watermelon cubes
  • Feta cheese, crumbled
  • Fresh mint leaves, chopped
  • Olive oil, balsamic vinegar
  • Salt and pepper


  • Combine watermelon, feta, and mint in a bowl.
  • Drizzle with olive oil and balsamic vinegar.
  • Season with salt and pepper.
  • Toss gently and serve chilled.

2. Watermelon Smoothie

A hydrating and nutritious beverage.


  • Watermelon chunks
  • Greek yogurt or coconut milk
  • A touch of honey or agave (optional)
  • Ice cubes


  • Blend watermelon, yogurt or coconut milk, sweetener (if using), and ice until smooth.
  • Serve immediately for a refreshing drink.

3. Watermelon Grill

Grilling watermelon adds a unique smoky flavor.


  • Watermelon slices
  • Olive oil
  • Salt


  • Preheat grill to medium heat.
  • Brush watermelon slices with olive oil and sprinkle with salt.
  • Grill for 2-3 minutes per side or until grill marks appear.
  • Serve warm as a side or dessert.

Conclusion: Savor the Taste of Summer

Watermelon is more than just a tasty treat; it’s a nutritional gem that can be a valuable part of a healthy diet. From its low-calorie content to its hydrating properties and richness in essential nutrients, watermelon is indeed a wholesome choice. By incorporating it into various dishes, you can enjoy this delightful fruit in new and exciting ways. Whether you prefer it in salads, smoothies, or even grilled, watermelon offers a refreshing taste of summer with numerous health benefits.