Watermelon: Calories and Nutrition Analyse



How many calories in watermelon?

Watermelon - calories, kcal

Nutrition Facts

Watermelon
Serving size:
medium size watermelon (2300 g)  change
medium size watermelon (2300 g) (2300g)slice (80g)cup, diced (150g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories
690

% Daily Value

Total Fat 3.45g
4%

Cholesterol 0mg
0%

Sodium 23mg
1%

Total Carbohydrates 174.8g
64%

Dietary Fiber 9.2g
33%

Protein 13.8g
28%

Vitaminium C 186.3mg
207%

Calcium 161mg
12%

Iron 5.52mg
31%

Potassium 2576mg
55%

Glycemic Index: 75

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Source of calories in watermelon
89% CARBS
7% PROTEIN
4% FAT

100g of watermelons contain about 30 calories (kcal).
Calories per: ounce | one watermelon | slice | cup, diced

To give you an idea, a medium size watermelon (2300 g) contain about 690 calories.

This is about 35% of the daily caloric intake for an average adult with medium weight and activity level (assuming a 2000 kcal daily intake).

Scroll down for details and nutrition tables.

To visualize how much 690 kcal actually is, keep in mind that the calorie content of watermelon is similar to that of, for example:

  • 13 apples
  • 8.5 glasses of Coca Cola (220 ml glass)
  • 7 slices of cheese
  • 6.5 slices of bread
  • 5.5 glasses of milk
  • 36 cubes of sugar

Take a quick look at the tables below for detailed information about watermelon nutrition.

medium size watermelon (2300 g) has 690 kcal. For burning these calories you have to:
Bike98 min.Bike
Horse ride127 min.Horse ride
Play tennis67 min.Tennis
Run69 min.Run
Swim81 min.Swim
Calories in Watermelon Compared with Others in Fruits Category

100g of Watermelon

Nutrition

  • Calories30
  • Carbs Total7.6 g
  • Dietary fiber0.4 g
  • Fat0.15 g
  • Protein0.6 g

Vitamins

  • Vit A569 IU
  • Vit B1 (Thiamine)0.033 mg
  • Vit B3 (Niacin)0.178 mg
  • Vit B50.221 mg
  • Vit B60.045 mg
  • Vit B9 (Folic acid)3 mcg
  • Vit C8.1 mg
  • Vit E0.05 mg

Minerals

  • Potassium112 mg
  • Magnessium10 mg
  • Calcium7 mg
  • Sodium1 mg
  • Iron0.24 mg
  • Zink0.1 mg
  • Beta karoten303 mg

Discover the Refreshing Nutritional Benefits of Watermelon

Watermelon is not just a refreshing summer fruit; it's a nutritional powerhouse that can play a vital role in your healthy diet. With its high water content and sweet, satisfying taste, watermelon is both hydrating and delicious. But what about its nutritional profile? Let's dive into the watermelon calories, watermelon nutrition, including protein in watermelon, fat in watermelon, and carbs in watermelon, to understand why this fruit is more than just a summer treat.

Calories and Macronutrients

One of the most appealing aspects of watermelon is its low calorie content. With approximately 30 calories per 100 grams, it's a guilt-free snack for those watching their calorie intake. But what makes up these calories? Let's break it down:

  • Carbohydrates: Watermelon contains about 7.6 grams of carbs per 100 grams, primarily from natural sugars and a small amount of dietary fiber (0.4 grams). This makes it a sweet yet healthy choice.
  • Protein: While not a protein-rich food, watermelon does provide a small amount of protein, approximately 0.6 grams per 100 grams. It's a nice bonus for a fruit!
  • Fat: Watermelon is virtually fat-free, with only 0.15 grams of fat per 100 grams. This includes negligible amounts of saturated fat, making it a heart-healthy option.

Vitamins and Minerals Galore

Beyond its macronutrients, watermelon is loaded with vitamins and minerals that contribute to its nutritional value:

  • Vitamin A: With 569 IU per 100 grams, watermelon is a good source of Vitamin A, essential for eye health and immune function.
  • Vitamin C: Providing 8.1 mg of Vitamin C, watermelon can help support your immune system and skin health.
  • Potassium: With 112 mg of potassium, watermelon contributes to heart health and proper muscle and nerve function.
  • It also contains small amounts of magnesium, calcium, and iron, further enhancing its nutritional profile.

Health Benefits of Watermelon

Given its nutritional composition, watermelon offers several health benefits:

  • Hydration: Thanks to its high water content, watermelon helps keep you hydrated, which is crucial for overall health.
  • Weight Management: Low in calories and fats, watermelon can be a great addition to a weight loss or maintenance diet.
  • Antioxidants: Watermelon contains antioxidants like beta-carotene and Vitamin C, which help fight free radicals and reduce inflammation.

In conclusion, watermelon is more than just a sweet, refreshing fruit. Its low calorie count, combined with a rich array of nutrients, makes it a fantastic choice for anyone looking to enjoy a healthy, balanced diet. Whether you're counting watermelon calories, seeking out watermelon nutrition benefits, or curious about the protein in watermelon, this fruit has something to offer. So next time you're looking for a hydrating, nutritious snack, reach for a slice of watermelon and enjoy the many benefits it brings to your table.

How many calories are there in 1, 2, 3, or 5 servings of watermelons?

  • Medium size watermelon (2300 g)690 kcal
  • Slice of watermelon (80g)24 kcal
  • Watermelon cup, diced (150g)45 kcal
  • Ounce (oz) of watermelons9 kcal
  • Half of medium size servings of watermelon345 kcal
  • Small size serving of watermelon (1840g)552 kcal
  • Big size watermelon (2990g)897 kcal
  • Two medium size servings of watermelons1380 kcal
  • Three medium size servings of watermelons2070 kcal
  • Four medium size servings of watermelons2760 kcal
  • Five medium size servings of watermelons3450 kcal
Watermelon - caloies, wieght
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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