Calories in Watermelon 🍉
Per 1 cup diced (152g)
Nutrition Facts
Serving: 1 cup diced (152g)
About Watermelon
Watermelon is a nutritious fruit that brings a sweet refreshing flavor to your diet. With 86 calories per 1 cup diced (152g), it provides natural energy along with important vitamins and minerals. Watermelon is particularly valued for hydration, making it a smart addition to a balanced eating plan. Whether you enjoy it fresh, in smoothies, or as part of a recipe, watermelon offers both great taste and genuine nutritional benefits.
Health Benefits of Watermelon
Rich in Vitamin A
Watermelon is an excellent source of vitamin A, a nutrient essential for hydration. Including watermelon in your diet regularly helps ensure you meet your daily requirements for this important nutrient.
Antioxidant Protection
Watermelon contains natural antioxidants including polyphenols and flavonoids that help neutralize harmful free radicals. Regular consumption of antioxidant-rich fruits like watermelon is associated with reduced risk of chronic diseases.
Potassium for Heart Health
With 320mg of potassium per serving, watermelon helps regulate fluid balance, nerve signals, and muscle contractions. A potassium-rich diet is associated with lower blood pressure and reduced stroke risk.
Dietary Versatility
Watermelon can be incorporated into numerous recipes and meal preparations. Its versatility makes it easy to maintain a varied diet, which nutritionists consistently recommend for meeting all your micronutrient needs.
Calories by Serving Size
Different serving sizes of watermelon and their nutritional values:
| Serving | Calories | Carbs | Protein | Fat |
|---|---|---|---|---|
| ½ Watermelon (76g) | 43 | 11.0g | 0.8g | 0.2g |
| Small Watermelon (114g) | 64 | 16.5g | 1.3g | 0.3g |
| Medium Watermelon (152g) | 86 | 22.0g | 1.7g | 0.4g |
| Large Watermelon (228g) | 129 | 33.0g | 2.5g | 0.6g |
| 2 Watermelons (304g) | 172 | 44.0g | 3.4g | 0.8g |
| Sliced, 1 cup (380g) | 215 | 55.0g | 4.2g | 1.0g |
Is Watermelon Good for Weight Loss?
Watermelon can be a valuable part of a weight loss plan. At 86 calories per 1 cup diced (152g), it provides good nutritional value without excessive calories. Pairing it with fiber-rich foods can help extend the feeling of fullness. The key to including watermelon in a weight loss diet is portion awareness. Use Calory to track your servings and ensure you stay within your daily calorie target while still enjoying the foods you love.
Watermelon and Popular Diets
How watermelon fits into common eating plans:
Frequently Asked Questions
How many calories in watermelon?
Watermelon (1 cup diced (152g)) contains approximately 86 calories. The exact count can vary slightly based on size, preparation method, and specific variety. Use the Calory app for precise tracking based on your actual serving.
Is watermelon good for weight loss?
Yes, watermelon is a great choice for weight loss at only 86 calories per serving. Its low calorie count means you can enjoy it freely as part of a calorie-controlled diet. Include it as part of a balanced diet with adequate protein for best results.
Is watermelon high in sugar?
Watermelon contains 18g of natural sugar per serving. Unlike added sugars in processed foods, fruit sugars come packaged with fiber, vitamins, and antioxidants that slow absorption and provide nutritional value. Most nutrition experts agree that whole fruit sugar is not a health concern for most people.
How should I store watermelon?
Store fresh watermelon in a cool place or refrigerator to maximize shelf life. Most fruits are best stored at room temperature until ripe, then moved to the fridge. You can also freeze watermelon for longer storage. Frozen varieties retain most of their nutritional value and are often more affordable.
Track Watermelon in Calory
Scan, search, or snap a photo. Calory makes logging watermelon instant with AI-powered food recognition.