An Overview of Watermelon Nutrition and Calories
Watermelon is a refreshing, tasty fruit that is enjoyed by many during the warm summer months. But besides being low in calories and hydrating, watermelon also provides an array of important vitamins, minerals, and antioxidants.
When enjoying this juicy fruit, one common question is: how many calories are in a watermelon slice? And does the number of calories differ based on factors like slice size and whether the rind is eaten?
Below is a detailed overview of watermelon nutrition facts, calories, and health benefits to help you learn more about this nutritious fruit.
Watermelon’s Nutrient Profile
Watermelon is composed of 92% water, making it very low in calories and carbs. One cup of diced watermelon contains:
- Calories: 46
- Protein: 1 gram
- Carbs: 11.5 grams
- Fiber: 1 gram
- Fat: 0.23 grams
- Vitamin C: 12% DV
- Vitamin A: 18% DV
- Potassium: 5% DV
- Magnesium: 5% DV
Watermelon also contains trace amounts of vitamins B1, B5, B6 and other minerals like copper, zinc, phosphorus, iron and calcium.
Water Content and Hydration
With its high water content, watermelon is great for keeping the body hydrated. The juice from watermelon can help replenish fluids and electrolytes after exercise.
Low in Calories
One of the biggest benefits of watermelon is its low calorie content. A 1-cup serving contains just 46 calories, making it a great food for weight loss and fat burning.
High Levels of Lycopene
Watermelon gets its reddish-pink hue from the antioxidant lycopene. This powerful antioxidant has been linked to improved heart health, lower cancer risk, and more.
Determining Calories in Watermelon Slices
The number of calories in a watermelon slice depends on the size and thickness. Here’s an overview of the calories in different types of slices:
Average Slice
Most people cut watermelon into triangular wedges or oval-shaped slices. The average slice is around 1-inch thick and weighs 140–160 grams.
An average slice of watermelon with rind contains 82 calories.
Small Thin Slices
For fruit salads or snacks, watermelon is sometimes cut into smaller, thinner slices. These weigh about 80–100 grams each.
A small, thin watermelon slice contains approximately 46–58 calories.
Large Thick Slices
Sizable watermelon wedges are often cut for sharing or meal sides. Large slices can weigh upwards of 200–250 grams.
A very large, thick slice of watermelon has about 115–135 calories.
Personalized Watermelon Calculations
For a more personalized estimate, you can also calculate calories based on the grams of melon in your slice. There are about 0.6 calories in every gram of watermelon.
So to determine calories:
Grams of watermelon x 0.6 calories/gram = Total calories
For example, a 170 gram slice would contain about 102 calories (170 x 0.6 = 102).
Calories With and Without Rind
Another factor that can alter the calories in watermelon is whether you eat the outer rind. Here is a comparison:
With Rind
Most nutritional info for watermelon includes the rind. The rind is edible and contains beneficial nutrients like citrulline, an amino acid.
When eating a slice with the rind on, the calories will range from around 50 for a small slice up to 130 for a very large piece.
Without Rind
If you remove the rind, the calories in a slice are slightly lower. The flesh alone has about 0.5 calories per gram.
For a 150 gram slice without rind, that works out to around 75 calories. Rindless pieces range from 40–110 calories depending on weight.
Rind Nutrition
While very low in calories itself, the rind adds nutritional value like antioxidants, vitamins, and minerals. So leaving it on provides extra nutrition and fiber.
Calories in Other Watermelon Servings
Besides slices, watermelon can be enjoyed in various serving sizes. Here are calorie counts for other common portions:
Watermelon Cubes - 1 Cup
Diced, cubed watermelon has around 45 calories per cup. This makes it easy to control portions.
Watermelon Balls - 1 Cup
Small watermelon balls have about 50 calories per cup. Balls or cubes are great for fruit salads.
Watermelon Juice - 1 Cup
Blended watermelon juice contains around 63 calories per cup, similar to other fruit juices.
Whole Watermelon - 1 Serving
A 1-inch thick average slice from a whole melon is considered one serving. This contains about 80 calories.
Tips for Enjoying Watermelon
Here are some simple tips for buying, cutting, and serving watermelon:
Selecting Watermelon
Choose a ripened melon with a creamy yellow underside. Avoid melons with bruises, dents, or cuts.
Cleaning Watermelon
Rinse under water before cutting. You can scrub the rind gently with a vegetable brush.
Cutting Watermelon
Use a sharp knife to slice into wedges or cubes. Remove rind if desired. Cut close to the rind to reduce waste.
Storing Watermelon
Keep cut melon tightly sealed in the fridge for 3-4 days. Freeze cubes or balls for smoothies or long term storage.
Serving Watermelon
Enjoy watermelon slices raw or add cubes to fruit salads, kebabs, or chilled soups. Blend into smoothies, juices, or water ice.
Watermelon’s Benefits for Health
Watermelon provides an array of important vitamins, minerals, antioxidants, and plant compounds beneficial for health:
Supports Hydration
Watermelon’s high water content helps keep the body hydrated and regular.
Provides Nutrients
Watermelon contains useful amounts of potassium, magnesium, vitamins A, C, B1, B5, and B6.
Rich in Antioxidants
It’s high in lycopene, an antioxidant that protects cells from damage and chronic disease.
May Lower Blood Pressure
Citrulline in the rind may help relax blood vessels, aiding circulation.
Benefits Heart Health
Through better blood pressure and improved circulation, watermelon supports cardiovascular function.
Helps Manage Diabetes
The fruit’s low glycemic index prevents blood sugar spikes after meals.
Natural Diuretic
It can act as a very mild natural diuretic to eliminate excess fluid.
Aids Digestion
Watermelon contains fiber, water, antioxidants that promote regularity and healthy digestion.
Supports Immune System
Vitamin C, antioxidants, and lycopene strengthen immune function and prevent cell damage.
Potential Concerns and Risks
Watermelon is safe for most people in moderate amounts. However, there are some potential drawbacks to consider:
Allergies
Watermelon may trigger allergic reactions in those sensitive to certain fruits and vegetables. Symptoms may include hives, swelling, and anaphylaxis.
Pesticides
To lower exposure to pesticide residues, choose organic watermelon when possible and scrub rind thoroughly.
High Lycopene
Very large amounts of lycopene daily could potentially cause nausea, diarrhea, indigestion.
High Potassium
People with kidney disease or certain medications may need to limit dietary potassium from high sources like watermelon.
Gas and Bloating
Overeating watermelon, especially alone on an empty stomach, can cause gas, bloating, and loose stools.
Watermelon and Weight Loss
Enjoying watermelon can support weight loss in several ways:
Low in Calories
With just 50 calories per cup, watermelon helps reduce overall daily calorie intake.
High Water Content
The water and fiber in watermelon gives a feeling of fullness, curbing hunger and appetite.
Clean Carbohydrates
Its natural sugar fuels the body efficiently without spikes and crashes.
Nutrient Dense
Watermelon provides nutrients, vitamins, minerals with minimal calories.
Lyocpene & Metabolism
Lycopene may help improve metabolism and fat burning.
Satisfies Cravings
Watermelon’s sweetness can satisfy cravings for sugary treats or desserts after meals.
While not a magic bullet for weight loss, watermelon makes an excellent addition to a healthy diet and lifestyle.
Watermelon Recipes
Watermelon is endlessly versatile and works great in appetizers, salads, entrees, and desserts. Here are some delicious recipes to try:
Watermelon Gazpacho Soup
Chilled tomato, cucumber, watermelon soup garnished with feta and mint.
Watermelon Summer Rolls
Rice paper rolls with melon, mango, avocado, shrimp, basil, and peanut dipping sauce.
Grilled Watermelon & Halloumi Salad
Juicy grilled watermelon, halloumi cheese, arugula, toasted almonds and balsamic dressing.
Watermelon Poke Bowl
Cubed raw ahi tuna, watermelon, edamame, avocado, chilies, and brown rice.
Watermelon Cake
Light, fruity cake with layers of whipped cream cheese and fresh watermelon pieces.
The Bottom Line
Watermelon is the perfect low calorie snack or dessert, with just 50 calories per serving. While calories differ based on slice size, a typical medium wedge with rind contains around 80 calories. Watermelon offers powerful antioxidants like lycopene, plus vitamins, minerals and water that benefit your health.
FAQs
Does watermelon help you lose weight?
Yes, watermelon can support weight loss because it’s low in calories and high in water and fiber, which helps curb hunger and appetite. The nutrients and antioxidants may also boost metabolism.
Is watermelon healthy?
Watermelon is very healthy, providing key vitamins, minerals, antioxidants like lycopene, and high water content. It benefits heart health, hydration, digestion, immunity, and more.
How do you pick a good watermelon?
Choose a watermelon that is free of bruises, cuts or dents. Pick one that feels heavy for its size with a creamy yellow underside. Listen for a hollow sound when thumped.
Can you eat watermelon rind?
Yes, watermelon rind is edible and contains beneficial nutrients like citrulline, an amino acid. The rind adds fiber and makes the fruit more nutritious.
What’s the best way to cut a watermelon?
Cut watermelon into wedges or cubes using a sharp knife. To make wedges, slice top to bottom, end to end. Remove rind if desired. Store cut melon in the fridge.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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