How Many Calories Are In Watermelon?

Nutrition Facts
Serving Size 1 cup (diced)
Calories 46 (191kJ)
Amount Per Serving % Daily
Total Fat 0.3g <0.1%
Saturated Fat <0.1g <0.1%
Trans Fat 0g 0%
Cholesterol 0g 0%
Sodium 2mg <0.1%
Total Carbohydrate 11.6g 4%
Dietary Fiber 0.6g 2%
Sugars 9.4g
Protein 0.9g 0%
Calcium <1%
Potassium 170.2mg 0%
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One popular summer treat that many people choose to consume when they’re in need of something refreshing is watermelon.  Due to the very large water content that watermelon contains this makes it ideal for anyone who is looking to get in more water and improve hydration levels.

It’s also relatively low calorie so for someone on a weight loss diet, quite ideal.  But, do be aware that it does rank slightly higher on the glycemic index meaning when eaten alone in larger quantities you may find that it does impact your blood sugar levels to a higher extent.

Let’s take a closer look at all the nutrients that are found in this tasty summer fruit so you can see why it’s a good addition to your diet.

Major Nutrients Found In Watermelon

Of all the three main nutrients found in foods – carbohydrates, proteins, and fats, watermelon is pretty much going to be strictly carbohydrate.  Within those carbohydrates, it’s a fantastic source of vitamin C, which helps to support your immune system, act as an antioxidant, and will help to prevent heart attack or stroke.

In addition to vitamin C, watermelon is rich in vitamin A, vitamin B5, vitamin B1, as well as contains moderate dose of potassium and magnesium as well.

Finally, another very nice fact about watermelon is that it’s a concentrated source of lycopene, which plays a very important role in cancer production in the body.  Those who consume diets rich in lycopene on a daily basis show lower instances of cancer development so for overall health’s sake this is definitely something you won’t want to overlook.


Since you can rarely see the actual fruit when selecting it, you’ll want to look for one that has a deep green color with little to no white streaks.  This indicates that it’s at a good ripeness and will be very sweet to the taste.

If you are purchasing one that is cut in half then you’ll want to look at the color of the fruit and be sure a deep red color is present.  Whitish colored watermelon is not going to be nearly as sweet taste, so will not be enjoyable to most.

Another great selection technique is to choose a watermelon that tends to be on the heavier side when picking it up as this too indicates a juicy fruit that will taste great.

Once you have the watermelon at home you’ll want to place it in the fridge to maintain the freshness and only cut the slices off as you are going to eat them.

Eat It With:

Watermelon is most commonly served just on its own however also works very well served with a fruit salad.

{Try this cool and low calorie watermelon appetizer next time you have guests!}

Burn Off Calories In Watermelon

To burn off the number of calories in watermelon you would have to do:

  • 4 minutes of aerobics
  • 7 minutes of walking
  • 40 minutes of watching TV