Watermelon heralds the arrival of summer but there are some varieties which can be found all through the year.
There are many varieties of watermelons found all over the world. Few of them are
- Crimson Sweet Watermelon
- Sugar Baby Watermelon
- Jubilee Watermelon
- Yellow Crimson Watermelon
- Orangeglo Watermelon
- Moon and Stars Watermelon
- Seedless Watermelon
Is Watermelon with a high Glycemic Index, good for Diabetics?
Although watermelon has a high glycemic index (GI) of around 72, it has a relatively low glycemic load (GL) due to its low carbohydrate content. The glycemic load takes into account both the GI and the amount of carbohydrates in a serving, making it a more accurate indicator of how a food will impact blood sugar levels.
For diabetics, it is essential to focus on the glycemic load rather than just the glycemic index. With its low glycemic load, watermelon can be included in a diabetic diet when consumed in moderation and as part of a well-balanced meal plan.
For others who are not diabetic, since its low in calories and loaded with vitmains, antioxidants and full of water, its a nice refreshing fruit to eat.
Chart of Calories, Glycemic Index and Glycemic Load of Watermelon
| Serving Size | Calories | Glycemic Index (GI) | Glycemic Load (GL) |
| 1 cup diced (152 grams) | 46 | 72 | 5 |
| 1 wedge (286 grams) | 86 | 72 | 8 |
| 100 grams | 30 | 72 | 3 |
| 1 slice (280 grams) | 84 | 72 | 8 |
| 1 small wedge (69 grams) | 21 | 72 | 2 |
Please note that the Glycemic Index (GI) and Glycemic Load (GL) values are approximate, and the exact values may vary depending on factors such as the ripeness of the fruit and individual response. Additionally, GI and GL values are typically more relevant for foods high in carbohydrates, while watermelon is relatively low in carbohydrates and mainly consists of water.
Nutritional Content
Key nutrients found in a 100-gram serving of watermelon ( Remember the values are approximate, and may vary slightly on the growing conditions and ripeness.
- Calories: 30 kcal
- Water: Over 90% of its weight
- Carbohydrates: 7.6 grams
- Sugars: 6.2 grams (mainly fructose and glucose)
- Dietary Fiber: 0.4 grams
- Protein: 0.6 grams
- Fat: 0.2 grams
- Vitamin C: 8.1 mg (about 9% of the Daily Value)
- Vitamin A: 569 IU (about 11% of the Daily Value)
- Potassium: 112 mg (about 3% of the Daily Value)
- Magnesium: 10 mg (about 2% of the Daily Value)
- Calcium: 7 mg (about 1% of the Daily Value)
- Lycopene: 4,532 mcg (a powerful antioxidant)
Note on Lycopene:
It is an antioxidant, which belongs to carotenoids, which gives the fruit the characteristic red or pink color. It protects against heart disease, certain cancers, like prostate cancer. Other fruits which contain lycopene are tomatoes and guava.
Calories in different sizes of watermelons
| Item | Calories |
| Calories in watermelon (100g) | 30 |
| Calories in watermelon (1 cup, diced) | 46 |
| Calories in a watermelon slice (small wedge) | 50-60 (approx.) |
| Calories in a whole small watermelon (5 lbs) | 690 |
| Calories in a whole large watermelon (20 lbs) | 2,760 |
| Calories in watermelon chunks (1 cup) | 46 |
| Calories in watermelon juice (1 cup) | 71 |
| Calories in watermelon cubes (1 cup) | 46 |
| Calories in yellow watermelon (100g) | 30 |
| Calories in watermelon wedge (medium) | 86 |
| Calories in watermelon rind (100g) | 14 |
| Calories in watermelon seeds (1 oz) | 158 |
| Calories in watermelon chunks (8 oz) | 92 |
| Calories in watermelon (1 lb) | 136 |
| Calories in watermelon vodka (1 oz) | 64 |
| Calories in watermelon (1 kg) | 300 |
| Calories in watermelon sour patch (1 piece) | 3.5 |
| Calories in watermelon cubes (1 cup) | 46 |
| Calories in watermelon feta salad (1 serving) | 200-300 (approx.) |
| Calories in watermelon margarita (1 serving) | 150-250 (approx.) |
| Calories in watermelon smoothie (1 cup) | 100-150 (approx.) |
Frequently Asked questions
Is watermelon good for weight loss?
Yes, watermelon can be a good choice for weight loss because of its low calorie content and high water content. The high water content can help you feel full and satisfied without consuming too many calories. It is also a good source of vitamins, minerals, and antioxidants, which contribute to overall health.
How many pieces of watermelon is 100 calories?
A 100-gram serving of watermelon contains approximately 30 calories. To reach 100 calories, you would need to consume around 333 grams of watermelon, which is roughly equivalent to 2 cups of diced watermelon or about 2-3 small wedges.
Is watermelon high in calories or sugar?
Watermelon is relatively low in calories, with only 30 calories per 100 grams. It does contain natural sugars, with about 6.2 grams of sugar per 100 grams. However, due to its high water content and the fact that it’s low in calories overall, it is still considered a healthy option when consumed in moderation.
How many calories if I eat a whole watermelon?
The number of calories in a whole watermelon will depend on its size and weight. A small watermelon weighing around 5 pounds (2.27 kg) contains approximately 690 calories, while a large watermelon weighing around 20 pounds (9.07 kg) contains about 2,760 calories.
Which fruit is for weight loss?
Many fruits can be part of a weight loss plan, including berries, apples, oranges, grapefruit, kiwi, and more. These fruits are typically low in calories, high in fiber, and rich in vitamins and minerals, which can help promote weight loss by making you feel full and providing essential nutrients.
Will watermelon burn belly fat?
Watermelon alone won’t directly burn belly fat, but it can be part of a healthy diet and exercise plan that helps you lose weight, including belly fat. Its low calorie content and high water content can help you feel full without consuming too many calories.
What foods have the lowest calories?
Foods that are low in calories include non-starchy vegetables (e.g., leafy greens, cucumbers, bell peppers), certain fruits (e.g., berries, melons), lean proteins (e.g., chicken, turkey, tofu), and broth-based soups. These foods are often high in nutrients and fiber, which can help you feel full and satisfied.
What does 80 calories of watermelon look like?
Approximately 267 grams (around 1.7 cups) of diced watermelon would provide 80 calories. This is equivalent to about 1-2 small wedges or a couple of medium-sized slices.
Is there a lot of sugar in watermelon?
Watermelon contains natural sugars, with about 6.2 grams of sugar per 100 grams. However, due to its high water content and low calorie content overall, it is still considered a healthy option when consumed in moderation.
Is it OK to eat a lot of watermelon?
Eating a lot of watermelon can be OK in moderation, but it’s essential to maintain a balanced diet that includes a variety of fruits and vegetables. Overeating any single type of food can lead to an imbalance in nutrient intake and potential gastrointestinal discomfort.
Is it healthy to eat 1 watermelon a day?
Eating a whole watermelon in a day might not be practical or necessary for most people. While watermelon is a healthy fruit that provides hydration, vitamins, and minerals, it’s important to maintain a balanced diet that includes a variety of fruits, vegetables, proteins, and whole grains.
Consuming too much watermelon could lead to gastrointestinal discomfort due to its high water and fiber content, and it may also contribute to excessive sugar intake. It’s best to enjoy watermelon in moderation, along with other nutrient-rich foods, to ensure a well-rounded diet.
