Calories in Watermelon

There are 300 calories in 1kg of watermelon. A 100ml cup of watermelon juice contains 30 calories. Watermelons are rich in nutrients and low in calories. The calories in watermelon account for less as this fruit is abundant with water content. As watermelons are 90 percent water and contain electrolytes like potassium, the fruit helps the body stay hydrated during the summer. Watermelons are rich in antioxidants which protect against heart diseases and are also a good source of vitamins A and C. Watermelons can also be useful in reducing the risk of asthma. Learn more about the benefits of watermelon below.


Watermelon is a hydrating summer fruit that offers plenty of essential vitamins. This fruit is sweet and low in calories, making it perfect to be consumed fresh as a smoothie or a juice. Watermelons are packed with dietary sources of lycopene, citrulline and nutrients such as vitamin A and C. Commonly, there are five types of watermelons available namely, seeded, seedless, yellow, orange, and mini. Here are some nutrition facts about 1 kg of watermelon having 300 calories with high amounts of vitamins and potassium.

1 Watermelon Calories

1000 g


75.5 g (89 percent)


6.1 g (7 percent)


1.5 g (4 percent)

Vitamins & Minerals

Vitamin A - 280 mcg

Vitamin C - 81 mg

Potassium - 1120 mg

Calcium - 70 mg

Iron - 2.4 mg

How Many Calories Does Watermelon Have?

Watermelon is a refreshing fruit that is rich in antioxidants and provides numerous nutrients to the body. The fruit can be eaten in various ways by cutting it into wedges, dicing it up or by creating small portions of melon balls. So, let’s look at the number of calories in watermelon based on different servings and portion sizes of the fruit:

Portion Size


Watermelon calories in 1 kg


Watermelon calories in 100 g


Watermelon calories 1 cup (diced)


Watermelon calories 1 cup (balls)


Calories in half a watermelon (500 g)


Calories in one watermelon wedge (1/16 of melon)


Check our calorie calculator to find out your daily calorie intake.

Calories in Common Food Items With Watermelon

In case you want to experiment, you can combine watermelon with other fruits as well. The calories in watermelon can differ if you are having it as a juice or a smoothie, so here are a few watermelon items with the number of calories:

Type of Servings & Portion Size


Calories in one cup of watermelon juice (100 ml)


Calories in one cup of watermelon smoothie (250 ml)


Calories in one cup of watermelon & mango smoothie (100 ml)


Calories in one cup of watermelon & banana smoothie (100 ml)


Health Benefits of Watermelon

Watermelons provide numerous health benefits due to its rich nutrient content. Some of these include:

  • Lowers Blood Pressure

The two antioxidants, L-citrulline and L-arginine, which are present in watermelons may help improve the function of arteries. A study revealed that watermelon extract helped lower blood pressure around the ankles of middle-aged individuals with early hypertension and obesity.

  • Protects Against Heart Disease

Another antioxidant in watermelon, lycopene, may protect against heart disease by reducing inflammation which is linked with good cholesterol namely, High-Density Lipoprotein (HDL).

  • Prevents Asthma

Many researchers believe that asthma develops due to free radicals. Certain antioxidants including vitamin C might help with lowering the risk of asthma. A diet that is rich in vitamin C, including watermelon, may provide some protection and help prevent asthma.

  • Helps With Hydration

As watermelons are 90% water and contain electrolytes like potassium, the fruit helps the body stay hydrated during the summer.

  • Promotes Healthy Skin

Vitamin C, which is present in watermelons, is required by the body to produce collagen, essential for immune function and cell structure. Many studies suggest that vitamin C might help promote healthier skin and lower the risk of age-related damage to the skin.

  • Soothes Muscles

A study showed that watermelon and watermelon juice with added L-citrulline helped with muscle soreness and enhanced the time required for recovery after exercise in athletes.

How Many Watermelons Should You Consume Every Day?

Even though watermelons are 90% water, the summer fruit is also rich in certain minerals and antioxidants. To avoid having large quantities of these nutrients in your body, you must consume smaller portions of watermelon. Consuming more than 30 mg of lycopene causes bloating, indigestion, nausea, etc. Thus, it is recommended to consume only four cups of watermelons.

Parting Thoughts

Maintaining a healthy diet and including fresh fruits and veggies in your meals can really help with keeping your body in good condition. Now that you know the calories in watermelons and it’s health benefits, you can work your way towards prioritising your health. Moreover, keeping a check on your BMR and BMI really goes a long way in meeting your health goals and staying fit.


However, health emergencies can arise anytime, no matter how healthy you are! Health insurance plans financially safeguard you against any medical risks and enable you to choose the best healthcare facility. So, if you still haven’t opted for a health plan, now is the time to put your health first! Head over to Bajaj Markets to purchase health insurance with just a few clicks.



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FAQs on Calories in Watermelon

Is watermelon good for losing weight?

As calories in watermelons are low, having numerous vitamins and nutrients, such a fruit can really help in maintaining your health and working towards your health goals.

How many calories are in a bowl full of watermelon?

If you are consuming half a watermelon weighing up to 500 grams, the number of calories present are 150.

Can you eat too many watermelons on a diet?

Though the calories in watermelons are low, you must eat the fruit in moderation. It is recommended to only consume four cups of watermelon.

What other health benefits do watermelons have?

Watermelons help with sore muscles, fighting dehydration, promoting heart health and replenishing the nutrients in your body.

How can I purchase health insurance online?

To buy health insurance on Bajaj Markets, you can head over to the health insurance section on our website or use our insurance app

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