How Many Calories Does Watermelon Have?

With only 46 calories in 1 cup of diced watermelon, this fruit serves as a healthy substitute for a sugar-laden dessert. A refreshing treat with a dramatic light and dark green rind and juicy pinkish-red interior, watermelon contains more than 92 percent water and few calories.

At over 90 percent water, watermelon is a low-cal treat.
Credit: arinahabich/iStock/GettyImages

Tip

According to the United States Department of Agriculture, you'll find only 1,360 calories in a whole watermelon.

Calories in a Whole Watermelon

You won't even reach your daily caloric intake with an entire watermelon. Per FoodData Central of the United States Department of Agriculture (USDA), a whole watermelon measuring 15 inches in length by 7.5 inches in diameter contains 1,360 calories.

Most of the fruit's calories come from carbohydrates, which are primarily made of natural sugars such as sucrose, fructose and glucose. These sugars give watermelon its candy-like flavor. Because of a watermelon's low carbohydrate count, your blood sugar level shouldn't spike.

Read more: 9 Summer Superfoods You Should Stock Up on This Season

Calories in a Watermelon Slice

Calories per watermelon slice won't break your daily caloric limit. You will find only 86 calories in watermelon slice (approximately 1/16 of a whole 15-inch by 7.5-inch watermelon), per the USDA. To help you stay on track with your diet, the USDA also provides calorie counts in other portions of watermelon:

  • 46 calories in 1 cup of balled or diced watermelon
  • 30 calories per 100 grams
  • 71 calories in watermelon juice per 1 cup

Adding watermelon to your diet offers beneficial health effects. According to the Food and Drug Administration, eating the 86 calories in a watermelon slice can provide up to the following percentages of vitamins and minerals:

  • 25 percent of vitamin C for combating germs, protecting you from premature aging and alleviating poor skin
  • 30 percent of vitamin A for optimal eye health and boosting your immunity system
  • 4 percent of iron to help eliminate fatigue and treat anemia
  • 2 percent of calcium to build and support strong bones
  • 8 percent of potassium for regulating blood pressure and keeping hydration levels balanced
  • 4 percent of fiber to keep you feeling fuller, longer

Read more: 10 Irresistible Smoothies to Make Right Now

Additional Health Benefits of Watermelon

More than a ubiquitous summertime picnic treat, watermelon provides evidence-based health benefits, including:

  • Delays osteoporosis. According to the Centers for Disease Control and Prevention, osteoporosis affects 24.5 percent of women 65 years of age and older. Eating watermelon can help combat experiencing this condition at an early age. A January 2016 review published in Nutrition Reviews suggests that the carotenoid beta-cryptoxanthin, found in abundance in watermelon, might have an anabolic effect on your bones, helping you postpone osteoporosis.
  • Reduces cancer risk. Consuming watermelon can lower insulin-like growth factor, a protein that participates in cell division. High insulin-like growth factor levels are associated with cancer, according to a study published in May 2015

    in the journal Frontiers in Endocrinology.

  • Lessens inflammation and cholesterol. Watermelon might help improve inflammation and antioxidant capacity. According to a study published in the March 2015

    issue of Nutrition Reviews, 40 lab rats were divided into a watermelon-fed group or control group. Researchers found the watermelon group exhibited significantly lower total cholesterol, serum triglycerides, inflammation and oxidative stress levels than the non-watermelon eating group.

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