Calories in Watermelon: Nutrition Facts Per Cup and More

Calories in Watermelon per Cup

Watermelon is a refreshing, low-calorie summer fruit packed with nutrients. But how many calories are actually in a cup of watermelon?

The number of calories in watermelon per cup depends on a few factors, which this article will explore in detail.

Watermelon Nutrition Facts

First, let’s look at the nutrition facts for raw watermelon:

• 1 cup diced watermelon (152g) contains:
• Calories: 46
• Carbs: 11.5g
• Sugar: 9.4g
• Fiber: 0.6g
• Fat: 0.2g
• Protein: 0.9g
• Vitamin C: 12% DV
• Vitamin A: 18% DV
• Potassium: 2% DV

As you can see, one cup of watermelon is low in calories and high in vitamins, minerals, and antioxidants like lycopene.

Calories in Watermelon Flesh vs Rind

The red flesh of the watermelon is what most people eat. A cup of just the flesh contains:

• 46 calories
• 0.4g fiber
• 11.1g carbs
• 9.2g sugars

Whereas one cup of only watermelon rind contains:

• 51 calories
• 3.4g fiber
• 12.5g carbs
• 1.6g sugars

So while the rind is slightly higher in calories and carbs, it’s much higher in fiber and dramatically lower in sugar than the flesh. The rind also contains citrulline, an amino acid with antioxidant benefits.

Calories in Seedless vs Seeded Watermelon

Interestingly, there is very little difference in calories between seedless and seeded watermelon varieties. One cup of seeded watermelon contains:

• 44 calories
• 0.6g fiber
• 11g carbs
• 9g sugars

The small black seeds add fiber but barely impact the total calorie count. So opt for the variety you prefer based on texture and taste rather than calories.

Whole Watermelon Calories

The number of calories in a whole watermelon depends on its size. A mini 3-pound watermelon has around 300 calories total. A large 30-pound watermelon has over 3,000 calories.

Here are some estimates for whole watermelon calories by weight:

• 2-pound watermelon: 200 calories
• 5-pound watermelon: 500 calories
• 10-pound watermelon: 1,000 calories
• 15-pound watermelon: 1,500 calories

When eating an entire watermelon, most people consume 3-6 pounds of the flesh, leaving the rest of the rind untouched. This would provide 150-300 calories per serving.

Calories in Watermelon Juice

Blending watermelon into juice form concentrates the natural sugars and calories. One cup of watermelon juice (248g) contains:

• 112 calories
• 0.7g fiber
• 28g carbs
• 25.4g sugars

Watermelon juice is significantly higher in calories and sugar compared to eating the raw fruit. It’s best to stick to eating whole watermelon pieces rather than juicing it.

Watermelon’s Impact on Weight Loss

Watermelon is a smart choice if you’re trying to lose weight due to its low calorie and high water content. Here’s how watermelon can support weight loss:

Low-Calorie Snack

With just 46 calories per cup, watermelon makes for a nutrient-dense, low-calorie snack option throughout the day.

High Satiety

The water and fiber in watermelon can help you feel full. This promotes satiety between meals to curb cravings and overeating.

Hydration

Staying hydrated is key for shedding pounds. Watermelon is over 90% water, making it great for hydration.

Nutrient Support

Watermelon provides carbohydrates for energy, along with essential vitamins, minerals, and antioxidants to support your metabolism and overall health.

Enjoy watermelon as part of a balanced, calorie-controlled diet focused on lean proteins, fiber-rich produce, and whole grains for effective weight management.

Tips for Enjoying Watermelon

Watermelon is extremely versatile and can be enjoyed in different ways. Here are some tips:

Snacking

Cut watermelon into wedges, cubes, or scoop into balls for easy on-the-go snacking.

Smoothies

Blend cubed watermelon with plain Greek yogurt and mint or spinach for a nutrition-packed smoothie.

Salsa

Dice watermelon and combine with tomatoes, onion, lime juice, jalapeño, cilantro, and salt for a refreshing salsa.

Salads

Toss cubed or balled watermelon along with feta cheese, arugula, mint, and balsamic glaze over salad greens.

Skewers

Alternate watermelon, halloumi cheese, and basil on skewers for a satisfying appetizer or light meal.

Infused Water

Add watermelon slices or watermelon juice to a pitcher of water. Allow to infuse overnight for delicious flavored water.

Experiment with new ways to enjoy watermelon beyond eating it plain. With just 46 calories per cup, it makes the perfect healthy and hydrating snack or meal ingredient.

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.