Watermelon Calorie Count: How Many Calories are in 100g?
Watermelon, a refreshing summer fruit, contains around 30 calories per 100g serving. The low-calorie nature of watermelon is primarily due to its high water content, which makes up about 91% of its weight. This means you can enjoy a generous portion of watermelon without consuming a significant number of calories. This makes it a great choice for those monitoring their calorie intake or trying to lose weight.
Nutritional Composition of Watermelon
Besides its low-calorie content, watermelon also offers several essential nutrients in each 100g serving:
- Water: Approximately 91g.
- Carbohydrates: About 7.6g, mostly simple sugars such as glucose and fructose.
- Protein: Around 0.6g.
- Fat: About 0.2g.
- Fiber: Around 0.4g.
- Vitamin C: About 8.1mg (approximately 13% of the Daily Value), important for immune function and skin health.
- Potassium: Approximately 112mg (around 3% of the Daily Value), vital for blood pressure regulation.
- Vitamin A: Derived from beta-carotene, important for vision and overall health.
- Lycopene: A powerful antioxidant contributing to watermelon's red color and associated with several health benefits.
Watermelon Compared to Other Fruits
Here is a comparison of the nutritional value of 100g servings of watermelon versus other popular fruits:
| Fruit | Calories (per 100g) | Water Content | Key Nutrients |
|---|---|---|---|
| Watermelon | ~30 kcal | ~91% | Vitamin C, Lycopene |
| Apple | ~52 kcal | ~86% | Fiber, Vitamin C |
| Cantaloupe | ~34 kcal | ~90% | Vitamin A, Vitamin C |
| Grapes | ~69 kcal | ~81% | Vitamin K, Vitamin C |
| Strawberries | ~32 kcal | ~91% | Vitamin C, Manganese |
Health Benefits of Watermelon
Watermelon offers a range of health benefits:
- Hydration: High water content helps maintain hydration.
- Antioxidant Properties: Lycopene and other antioxidants reduce oxidative stress.
- Heart Health: Lycopene and citrulline may support heart health by lowering blood pressure.
- Muscle Recovery: Citrulline can reduce muscle soreness after exercise.
- Immune Support: Vitamin C boosts the immune system.
- Skin Health: Vitamins A and C support healthy skin by aiding in collagen production.
Incorporating Watermelon into Your Diet
There are numerous ways to include watermelon in a balanced diet:
- Fresh Slices or Cubes: A simple, refreshing snack, especially on hot days.
- Watermelon Salad: Combine watermelon with feta cheese, mint, and balsamic glaze for a light salad.
- Watermelon Juice: Blend watermelon with lime and mint for a refreshing drink.
- Frozen Treats: Blend and freeze for granita or popsicles.
- Smoothies: Blend with yogurt, berries, and ice for a post-workout drink.
- Grilled Watermelon: Grilling enhances sweetness and adds a smoky flavor.
Watermelon and Weight Management
Watermelon is a great option for weight management due to its high water content and low calorie density. The high volume can help you feel full on fewer calories. Replacing higher-calorie snacks with watermelon can significantly reduce daily calorie intake.
Conclusion
In conclusion, 100g of watermelon provides about 30 calories, making it a low-calorie and hydrating snack. Its rich nutritional profile, which includes vitamins, minerals, and antioxidants like lycopene, supports many health benefits. Whether you're aiming to lose weight or just enjoy a delicious treat, watermelon is a versatile fruit for your diet. For in-depth nutritional information, visit Healthline.
Frequently Asked Questions
How many calories are in 100g of watermelon?
Approximately 30 calories are in 100g of watermelon.
Is watermelon good for weight loss?
Yes, watermelon is a great snack for weight loss. The high water content and low calorie density help you feel full and satisfied, which can lead to reduced calorie intake.
How much water is in 100 grams of watermelon?
A 100g serving of watermelon contains about 91% water, making it a very hydrating choice.
Does watermelon have a lot of sugar?
Watermelon contains sugar, but a 100g serving has about 6.2g of sugar. Due to the high water content, the total sugar per serving is relatively modest.
What are the main health benefits of eating watermelon?
Key benefits include hydration, antioxidant support (lycopene), potential heart health improvements, and aid in muscle recovery due to citrulline.
Can eating too much watermelon be bad for you?
Eating watermelon in moderation is generally healthy. However, excessive consumption might cause digestive issues in sensitive individuals due to its fructose content.
How do the calories in watermelon compare to other fruits?
Watermelon is relatively low in calories. A 100g serving has about 30 calories compared to around 69 calories in the same amount of grapes.
Does blending watermelon destroy its nutritional value?
Blending watermelon does not significantly reduce its nutritional value. Most vitamins and antioxidants remain intact, making it a nutritious beverage.
Can you eat watermelon at night?
Yes, a small portion of watermelon is a good snack at night due to its low calorie count and high water content.
Does watermelon provide fiber?
Watermelon contains a small amount of fiber, about 0.4g per 100g, which contributes to digestive health.
