Understanding Nutrition: How many calories are in 12 oz of watermelon juice?

November 3, 2025 •

4 min read

Watermelon is over 92% water, making it a powerful hydrator and low-calorie fruit. As people incorporate more healthy drinks into their diets, a common question arises: how many calories are in 12 oz of watermelon juice? A standard 12-ounce serving of pure, fresh watermelon juice typically contains between 110 and 120 calories, with slight variations based on preparation.

Quick Summary

A 12 oz serving of pure watermelon juice contains approximately 110-120 calories and provides hydrating benefits. The caloric count can vary depending on whether the juice is homemade or store-bought, and its additional ingredients. This beverage is also rich in vitamins, antioxidants, and compounds that support muscle recovery and heart health.

Key Points

Calorie Count: A 12-ounce serving of pure watermelon juice contains approximately 110-120 calories.
Superior Hydration: Made of over 90% water, it provides excellent hydration with added electrolytes like potassium and magnesium.
Muscle Recovery: The amino acid L-citrulline in watermelon may help reduce muscle soreness and improve athletic recovery.
Rich in Lycopene: The juice is a source of lycopene, a potent antioxidant that supports heart health and protects cells from damage.
Check for Added Sugar: While homemade juice is pure, store-bought versions can contain added sugars and preservatives that increase calorie content.
Homemade is Best: For the most control over ingredients and the freshest taste, blending your own watermelon juice is recommended.
Balanced Approach: Despite its benefits, watermelon juice should be consumed in moderation as part of a varied diet due to its sugar content and lack of fiber compared to the whole fruit.

The Caloric Content of 12 oz Watermelon Juice

For a standard 12-ounce serving of pure watermelon juice, the calorie count generally falls within the range of 110 to 120 calories. A specific branded 12 fl. oz. watermelon juice, for instance, reports 120 calories. For homemade juice, the exact number can be slightly lower, as it depends on the natural sweetness of the fruit and whether any extra ingredients are added. This makes it a considerably lower-calorie alternative to many sodas and other sugary beverages. However, it's important to remember that since it lacks the fruit's natural fiber, the sugar is absorbed more quickly by the body than when eating the whole fruit.

Nutritional Profile Beyond the Calories

Beyond just the energy it provides, watermelon juice is a source of several beneficial nutrients. It is a particularly good source of vitamins A and C, which are important for immune function and skin health. It also contains key electrolytes like potassium and magnesium, which are vital for maintaining fluid balance and muscle function. The most notable nutritional compounds are L-citrulline and lycopene.

L-Citrulline: This amino acid is found abundantly in watermelon, including the rind. It helps boost nitric oxide production, which can improve blood flow and has been linked to reducing muscle soreness after exercise. This makes watermelon juice a favorite among athletes for post-workout recovery.
Lycopene: The rich red color of watermelon juice comes from lycopene, a powerful antioxidant. Lycopene helps neutralize free radicals, protecting cells from damage, and has been associated with heart health and reducing the risk of certain cancers.

Homemade vs. Store-Bought Juice

When choosing watermelon juice, there is a significant difference between making it yourself and purchasing a pre-made bottle. Homemade juice offers the purest form of the fruit with no added sugars or preservatives. You simply blend the watermelon and can choose to strain the pulp for a smoother consistency. Store-bought options, on the other hand, can contain added sweeteners and flavors that increase the overall calorie and sugar content. Always check the nutrition label for additives and compare options carefully. Cold-pressed varieties, for instance, often retain more nutrients than traditionally processed juices.

A Comparison of Watermelon Preparations


Nutrient	12 oz Fresh Watermelon Juice	12 oz Watermelon Smoothie	2 Cups Whole Watermelon	12 oz Sweetened Juice Drink
Approx. Calories	~110-120	~135+	~92	~120+
Dietary Fiber	Low (Strainable)	Higher (Blended pulp)	Higher (Inherent)	Varies (often 0g)
Added Sugar	None	Possible (e.g., honey, yogurt)	None	Possible (syrups, HFCS)
Citrulline	High (Especially from rind)	Higher (Includes pulp/rind)	Highest (In whole fruit/rind)	Varies (depends on processing)
Hydration	Excellent	Excellent (high water content)	Excellent	Varies (less pure)

Health Benefits of Watermelon Juice

Superior Hydration: Watermelon is approximately 92% water and contains key electrolytes like potassium and magnesium, making its juice an ideal way to stay hydrated, especially during hot weather or after a workout.
Reduced Muscle Soreness: The amino acid L-citrulline has been shown in some studies to help reduce muscle soreness and improve heart rate recovery in athletes when consumed after exercise.
Heart Health Support: The lycopene and L-citrulline in watermelon juice contribute to cardiovascular health by protecting cells from damage and improving blood flow by relaxing blood vessels.
Antioxidant Power: A cup of watermelon juice provides a healthy dose of vitamins A and C, which act as antioxidants to support immune function and reduce oxidative stress.

How to Incorporate Watermelon Juice into Your Diet

For the healthiest option, consider making fresh juice at home using a blender. You can use seedless or remove seeds before blending. A simple recipe involves just blending the fruit until smooth and then optionally straining the pulp. For extra flavor, you can add a squeeze of lime or a few mint leaves. While commercial options are convenient, always check labels for added sugars. Using watermelon juice as a mixer for cocktails or mocktails is a popular choice, and it can also be frozen into popsicles for a healthy treat.

Conclusion: A Nutritious and Refreshing Choice

In conclusion, a 12-ounce serving of pure watermelon juice contains approximately 110-120 calories, making it a flavorful and hydrating option. Its nutritional value extends far beyond its calories, offering beneficial antioxidants, vitamins, and an amino acid that aids in muscle recovery. While homemade is the purest option, many store-bought varieties also offer a healthy alternative to sugary drinks, provided you check for added ingredients. Including watermelon juice in your diet can be a delicious way to boost hydration and take advantage of its many nutritional benefits.

A healthy diet involves a variety of foods. To learn more about incorporating fruits and vegetables, consult resources like the CDC's recommendations on nutrition and hydration.

Frequently Asked Questions

Yes, 12 oz of watermelon juice is a decent source of electrolytes, including potassium and magnesium, which are important for proper hydration and muscle function. However, it is low in sodium, so it may need to be paired with other salty foods for complete electrolyte replenishment after intense workouts.

Drinking watermelon juice removes the fiber content found in the whole fruit, which means the natural sugars are absorbed more quickly by the body. While the juice provides concentrated vitamins and antioxidants like lycopene, eating the whole fruit offers the benefit of dietary fiber, which aids digestion and promotes a feeling of fullness.

Watermelon juice is low in calories and can be a filling beverage due to its high water content, which can help with weight management. However, portion control is key due to its natural sugar content. A study found that overweight adults who consumed fresh watermelon experienced greater satiety and improved body metrics compared to a low-fat cookie group.

Fresh, homemade watermelon juice generally has slightly fewer calories than store-bought versions because it contains no added sugars or preservatives. Commercial products can have varying calorie counts depending on the manufacturer and any sweeteners or other ingredients they add.

Watermelon juice contains natural sugars, primarily fructose, sucrose, and glucose. A 12 oz serving can contain around 19 grams of sugar. While this is a natural sugar, it's important to consume it in moderation, especially for individuals monitoring their blood sugar levels.

Watermelon juice is a good source of several vitamins, including vitamin A, vitamin C, and some B vitamins like B6. Vitamin C is an antioxidant that supports the immune system, while vitamin A is important for eye health.

While watermelon juice can be a healthy part of a balanced diet, it should be consumed in moderation. Due to its high sugar content and lack of fiber, excessive daily consumption, especially for individuals with blood sugar concerns, is not recommended. For consistent, daily hydration, plain water is still the best option.