Watermelon is a refreshing summer fruit that’s not only delicious but also low in calories. Many people enjoy this juicy treat without worrying about their waistline. One cup of diced watermelon contains only 46 calories, making it an excellent choice for those watching their calorie intake.
This vibrant fruit is made up of 91% water, which contributes to its low calorie content. The remaining composition includes carbohydrates, a small amount of protein, and virtually no fat. Watermelon’s high water content and low calorie density make it a satisfying snack that can help with hydration and weight management.
Despite its low calorie count, watermelon is packed with nutrients. It’s a good source of vitamins A and C, as well as lycopene, an antioxidant that gives the fruit its characteristic red color. These nutritional benefits, combined with its low calorie content, make watermelon a smart choice for those looking to maintain a healthy diet while enjoying a sweet treat.
Nutritional Profile
Watermelon is a refreshing fruit with a unique nutritional composition. It offers various essential nutrients while being low in calories.
Macronutrients in Watermelon
A 1-cup serving (152g) of diced watermelon contains approximately 46 calories. It is composed of 91% water, making it an excellent hydrating food. The fruit is very low in fat and protein.
Carbohydrates:
- Total carbs: 11.5g
- Sugars: 9.4g
- Fiber: 0.6g
Watermelon has a high glycemic index of 76, which means it can cause a rapid increase in blood sugar levels. However, its low calorie and carbohydrate content per serving typically results in a low glycemic load.
Vitamins and Minerals
Watermelon provides several important vitamins and minerals:
- Vitamin C: 12.3 mg (14% DV)
- Vitamin A: 865 IU (17% DV)
- Potassium: 170 mg (5% DV)
It also contains small amounts of calcium, iron, and magnesium. The high water content of watermelon helps in the absorption and utilization of these nutrients.
Phytonutrients and Antioxidants
Watermelon is rich in beneficial plant compounds:
Lycopene: This powerful antioxidant gives watermelon its red color. It may help reduce the risk of certain cancers and heart disease.
Citrulline: An amino acid that may improve exercise performance and reduce muscle soreness.
Beta-carotene: A precursor to vitamin A, important for eye health and immune function.
These compounds contribute to watermelon’s health benefits, including anti-inflammatory and antioxidant properties.
Watermelon Serving Details
Watermelon is a refreshing, low-calorie fruit with various serving sizes and nutritional profiles. Understanding its serving details helps in making informed dietary choices.
Calorie Breakdown
A 1-cup serving of diced watermelon contains 46 calories. This serving size provides minimal fat and protein, with carbohydrates being the primary macronutrient.
The total carbohydrate content in 1 cup of diced watermelon is 11.5 grams. Of this, 0.6 grams come from dietary fiber, while 9.4 grams are sugars.
Watermelon is virtually fat-free, making it an excellent choice for low-fat diets. It also contains small amounts of vitamins and minerals, contributing to its nutritional value.
Serving Sizes and Varieties
Watermelon is available in various serving sizes to suit different needs:
- 1 oz: 9 calories
- 100 g: 30 calories
- 1 cup diced: 46 calories
- 1 wedge (approx. 1/16 melon): 86 calories
These options allow for flexible portion control and easy integration into meal plans.
Different watermelon varieties may have slight variations in calorie content. For example, some sources list seedless watermelon separately from regular watermelon, though nutritional differences are typically minimal.
Common serving methods include diced chunks, melon balls, and wedges. The chosen serving style doesn’t significantly impact the calorie content, making watermelon a versatile fruit for various dishes and snacks.
Health Benefits
Watermelon offers several health benefits due to its high water content and nutrient profile. It can support hydration, heart health, and blood sugar management.
Hydration and Weight Loss
Watermelon is 91% water, making it an excellent choice for hydration. This high water content, combined with its low calorie density, can aid in weight management. A cup of diced watermelon contains only 46 calories while providing a satisfying and refreshing snack.
The fruit’s natural sweetness can help curb cravings for higher-calorie treats. Its fiber content, though modest, contributes to a feeling of fullness.
Heart Health and Blood Pressure
Watermelon contains citrulline, an amino acid that may support cardiovascular health. Citrulline can be converted to arginine in the body, which plays a role in blood vessel dilation.
This fruit is also a good source of lycopene, a potent antioxidant linked to heart health. Lycopene may help reduce the risk of heart disease by lowering inflammation and oxidative stress.
Watermelon’s potassium content supports healthy blood pressure levels. A cup of diced watermelon provides about 170 mg of potassium.
Diabetes and Glycemic Considerations
Despite its sweet taste, watermelon can be part of a diabetes-friendly diet when consumed in moderation. It has a high glycemic index of 76, but its glycemic load is low due to its high water content.
The fruit contains small amounts of fiber, which can help slow sugar absorption. However, portion control is key for those monitoring blood sugar levels.
Some studies suggest that L-citrulline in watermelon might improve insulin sensitivity, potentially benefiting those with insulin resistance. More research is needed to confirm these effects.
Dietary Considerations
Watermelon is generally well-tolerated and suitable for many diets. Its low calorie content and nutritional profile make it a popular choice for various eating plans. However, some individuals may need to consider specific factors when consuming this fruit.
Allergies and Intolerances
Watermelon allergies are rare but can occur. Symptoms may include itching, hives, or swelling of the mouth and throat. Some people experience oral allergy syndrome, where cross-reactivity with pollen causes mild symptoms.
Watermelon is low in FODMAPs, making it suitable for most individuals with irritable bowel syndrome (IBS). However, those with severe fructose malabsorption may need to limit their intake.
Role in Various Diets
Watermelon fits well into many dietary patterns. With only 46 calories per cup, it’s ideal for weight management plans. Its high water content promotes fullness, potentially aiding in calorie control.
For low-fat diets, watermelon is an excellent choice, containing less than 0.5 grams of fat per cup. It has a moderate glycemic load, making it suitable for balanced diabetic meal plans when consumed in appropriate portions.
Watermelon can be incorporated into:
- Vegan and vegetarian diets
- Low-calorie diets
- Heart-healthy eating plans
- Hydration-focused nutrition strategies
Its natural sweetness can satisfy cravings while providing essential nutrients, making it a versatile addition to various dietary approaches.
Additional Food Comparisons
Comparing watermelon to other fruits and exploring its various forms provides insight into its nutritional value. This comparison helps in making informed dietary choices and understanding the versatility of watermelon.
Watermelon Versus Other Melons
Watermelon differs nutritionally from other melons like cantaloupe and honeydew. One cup of diced watermelon contains about 46 calories, while the same amount of cantaloupe has 54 calories. Honeydew melons contain slightly more at 64 calories per cup.
Cantaloupe surpasses watermelon in vitamin A content, providing 120% of the daily value per cup compared to watermelon’s 18%. Honeydew offers more vitamin C than watermelon, with 53% of the daily value versus 21%.
All three melons are low in fat and high in water content, making them excellent choices for hydration. Watermelon stands out for its lycopene content, an antioxidant linked to potential cancer-fighting properties.
Watermelon in Different Forms
Watermelon can be consumed in various forms, each with distinct nutritional profiles. One cup of watermelon juice contains about 71 calories, more than diced watermelon due to concentration.
Dried watermelon is calorie-dense, with approximately 324 calories per cup. It retains many nutrients but loses most of its water content.
Watermelon rind and seeds are edible and nutritious. The rind contains citrulline, an amino acid with potential cardiovascular benefits. Seeds are rich in proteins and healthy fats.
Cooked watermelon varieties like winter melon and bitter melon offer unique nutritional benefits. Winter melon is low in calories and high in vitamin C, while bitter melon may help regulate blood sugar levels.
Food Data Resources
Several reliable sources provide comprehensive nutrition information for watermelon and other foods. The USDA Food Data Central offers detailed nutrient profiles for raw watermelon, including calorie content per cup.
MyFoodData presents an easy-to-use nutrition facts search tool. It allows users to view calories, macronutrients, vitamins, and minerals for over 600,000 foods, including watermelon.
FatSecret’s food database and calorie counter provide nutrition facts for various serving sizes of watermelon. This resource breaks down calorie sources by percentage of fat, carbs, and protein.
Nutritionix offers a user-friendly interface to access USDA nutrition data. It displays calories and other nutritional information for different watermelon serving sizes, including 1 cup diced.
These food data resources typically include information on recommended daily intake values. This helps users understand how watermelon fits into their overall dietary needs.
Many of these platforms allow users to compare foods, add items to virtual recipes, and track their nutrient intake. This functionality makes it easier for individuals to monitor their calorie consumption and overall nutritional balance.