Calories and Nutrition Facts for Mini Watermelons

Understanding Calorie Content and Nutrition in Mini Watermelons

Mini watermelons, also known as personal melons, are a smaller variety of regular watermelons. Ranging from 1 to 5 pounds in size, mini watermelons provide the sweet taste and nutritional benefits of standard watermelons in an individualized portion.

If you’re watching your calorie intake or macronutrients, you may wonder about the calories and nutrition facts for a mini watermelon. Here’s a detailed look at what these petite melons have to offer.

Calories in the Average Mini Watermelon

The average mini watermelon weighs around 3 pounds. At this size, a mini watermelon contains approximately:

• 150 calories
• 0.5 grams fat
• 40 grams carbs
• 2 grams protein

So in a 3 pound mini watermelon, you can expect roughly 50 calories per pound. The calorie count ranges from around 50 for a 1 pound melon up to 250 calories for a 5 pounder.

Macronutrients in Mini Watermelons

Over 90% of the calories in mini watermelon come from carbs. The fruit has a high water content and minimal fat. Let’s look closer at the macronutrients.

Carbohydrates

Mini watermelons provide around 13 grams of carbohydrate per pound. The carbs come mainly from natural sugars like fructose, glucose, and sucrose. The glycemic index, measuring how a food impacts blood sugar, is 72 for watermelon.

Fiber

You’ll get about 1 gram of fiber in a 3 pound mini watermelon. So fiber accounts for approximately 2-3% of the carbohydrate content. This includes both soluble and insoluble forms of fiber.

Sugars

Nearly all the carbs in mini watermelons come from naturally occurring sugars. A 3 pound melon has around 36 grams total sugar. Most of this is fructose, followed by glucose and sucrose.

Protein

Watermelon is not a significant source of protein, with only about 0.7 grams per pound. But the amino acid citrulline is present, at around 3-5 mg per pound.

Fat

Mini watermelons contain minimal fat, with just 0.2 grams or less per pound. This includes trace amounts of saturated, polyunsaturated, and monounsaturated forms.

Vitamins and Minerals

Mini watermelons also provide a range of micronutrients.

Vitamin C

One cup of watermelon cubes packs 12% of the Recommended Daily Intake for vitamin C. So a 3 pound mini provides around one-third of your vitamin C needs for the day.

Vitamin A

Watermelon has decent vitamin A levels, with about 15% DV in a cup. This vitamin supports eye and immune health.

Potassium

An excellent source of potassium at 12% DV per cup, watermelon can help maintain fluid balance and heart function.

Lycope ne

Watermelon gets its red color from the antioxidant lycopene. Known for its anti-inflammatory properties, lycopene may lower risk of certain cancers.

Calorie Density

With around 50 calories per pound, mini watermelons are considered a low energy dense food. Fruits and vegetables under 100 calories per pound are great options for losing weight or maintaining a healthy weight.

The high water content contributes to the low calorie density, enhancing satiety with minimal calories. Replacing energy dense snack foods with low density fruits and veggies can aid weight control.

Daily Calorie Needs

How a mini watermelon fits into your daily calorie allotment depends on factors like age, gender, activity level, and weight goals:

• The average sedentary woman needs around 2,000 calories per day. A 3 pound mini watermelon makes up 8% of those calories.
• For a moderately active man requiring 2,600 calories daily, a 3 pound melon represents 6% of his calories.
• An elderly woman needing 1,600 calories per day would get 10% of her calories from a 3 pound mini watermelon.

In a weight loss diet of 1,200-1,500 calories, one mini watermelon may provide 10-15% of your daily intake. Mini melons make a nutritious, hydrating snack within calorie-controlled meal plans.

Tips for Enjoying Mini Watermelons

Here are some ways to add mini watermelons to a healthy diet:

• Keep washed, sliced mini melons in the fridge for quick snacks.
• Use small cookie cutters to make melon shapes for fruit salads.
• Blend watermelon with Greek yogurt and mint for a protein-rich smoothie.
• Toss cubed melon with feta, red onion, lime juice, and balsamic for a salad.
• Enjoy sliced mini watermelon after a hot summer workout to rehydrate.
• Pair watermelon with berries, stone fruits, and citrus for antioxidant variety.

With their sweet taste and stellar nutrition, mini watermelons make the perfect choice for satisfying sweet cravings within a calorie-controlled, healthy diet.

The Bottom Line

Mini watermelons generally have around 50 calories per pound. A 3 pound mini melon contains 150 calories and provides vitamin C, vitamin A, potassium, lycopene, and beneficial carbs. Low in calories but high in nutrients, mini watermelons can be incorporated into meals and snacks for most healthy eating plans.

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.