Calories in Watermelon: Nutritional facts for Watermelon Types

A 280g serving of watermelon contains 1.71g of protein, 0.42g of total fat, and 21.1g of carbohydrates. It also provides 1.12g of dietary fiber and 17.4g total sugars.

The health benefits of watermelon are listed below:

• Boosts the immune system: Watermelon is rich in Vitamin C (12.5mg per cup serving), which provides beneficial effects on cellular functions of the immune system, and prevent and treat respiratory and systemic infections, according to a 2017 study.
• Lowers blood pressure: Watermelon contains lycopene (a 280g serving has 12700 µg of lycopene), which has been found to help manage blood pressure levels in a study conducted in 2013. A separate study published in the American Journal of Hypertension found that watermelon extract reduces ankle blood pressure and carotid augmentation index in adults with hypertension.
• Keeps the body hydrated: Most adults don't drink enough water and hydration is important for normal bodily functions. Since watermelon contains 92% water, it can definitely help hydrate the body especially after a workout or during the hot summer months.
• Reduces cancer risk: Lycopene in watermelon has been found to reduce inflammation and oxidative stress, preventing cancer cells from growing. Increasing intake of lycopene may help prevent prostate cancer and cancer of the digestive tract.
• Relieves muscle aches and pains: Watermelon juice has been found to give relief to sore muscles in athletes for up to 24 hours, attributed to its citrulline content which is an amino acid that helps to prevent muscle damage.

Fruits like watermelon are an essential part of a healthy diet. Overeating fruits, however, may come with some side effects. The downsides of watermelon are listed below:

• May Cause Digestive Issues: Watermelon is high in FODMAPs, a type of carbohydrate that some people struggle to digest. A study on fruits that are high in FODMAPs found that eating too much may lead to bloating, gas, stomach pain, or diarrhea, especially for those with IBS.
• May Raise Blood Sugar Levels: Watermelon has a high glycemic index (GI of 72–80), which means consuming too much can cause blood sugar spikes if consumed in large amounts, which is a concern for people with diabetes or those managing their sugar intake.
• May Lead to Skin Discoloration: One study found that eating large amounts of watermelon may cause a yellow-orange discoloration of the skin called lycopenemia. It is a rare occurrence and also completely reversible. 

Yes, watermelon is a great source of citrulline, a plant compound that may help improve metabolism, lower blood pressure, and reduce muscle soreness after exercise. A 2011 study confirmed that watermelon is the richest known food source of citrulline, with the highest amounts found in the white rind. Another study measured watermelon citrulline levels, ranging from 3.9 to 28.5 mg per gram of dry weight, with similar amounts in both seeded and seedless varieties. Yellow and orange-fleshed watermelons contained slightly more citrulline than red-fleshed ones.

Yes, watermelons are good for you. Fruits like watermelon are an important part of a healthy diet, because they contain antioxidants, beneficial plant compounds, vitamins, and minerals. Watermelon is not just a delicious and refreshing fruit, but it is also a naturally-nutritious food. Watermelon is rich in lycopene and citrulline, both powerful plant compounds that have been found to lower blood pressure, relieve muscle aches, and reduce insulin resistance in some studies. Watermelon is a low-calorie, low-carb fruit that packs a lot of nutrients including Vitamin C, Vitamin C, Vitamin B5, and Potassium.

Nutrition experts recommend eating watermelon in moderation. Limit watermelon intake to about 2 cups (300 grams) per day. The USDA suggests consuming about 2 cups of fruit daily on a 2,000-calorie diet, which is roughly equivalent to 300 grams of watermelon.

It’s best to limit your watermelon intake to 1-2 cups per day. Watermelon is a high FODMAP fruit, which can cause bloating and discomfort for some people, especially if eaten in large amounts. Two cups of watermelon contains approximately 9.4g of fructose, and excess fructose can disrupt body fat regulation and potentially lead to obesity. To avoid these issues, sticking to two servings helps prevent blood sugar spikes and digestive discomfort.

Calorie content in watermelon varies slightly based on the type, primarily due to differences in sugar content and size. Seedless watermelons, like traditional red varieties, have a similar calorie count per weight. Picnic watermelons, being larger, contain more total calories but the same calorie density. Icebox watermelons, designed for smaller servings, have fewer total calories but maintain the same per-weight calorie value. Yellow and orange-fleshed watermelons may have slightly different sugar levels, which can cause minor variations in calorie content, but overall, all types of watermelon remain low in calories.

Watermelon originated in southern Africa around 5,000 years ago. Its early ancestors were drought-tolerant plants with bitter flesh, prized by indigenous people in the Kalahari Desert for their ability to store water. This made them an essential source of hydration in the harsh desert climate. Watermelon then traveled to Egypt, where it was first cultivated and improved. Ancient Egyptians cultivated a rounder, sweeter variety, and both seeds and paintings of watermelon have been found in tombs dating back over 4,000 years, showing its significance in ancient culture.

The fruit’s popularity spread across the ancient world. The Greeks and Romans believed watermelon had medicinal benefits, with Hippocrates and Dioscorides using it as a diuretic and a remedy for heatstroke. By the 7th century, watermelon was being grown in India, and by the 10th century, it reached China. In the 13th century, the Moors introduced it to the Iberian Peninsula, and by the 17th century, it had become widely planted across southern Europe. European colonists and the African slave trade brought watermelon to the Americas. It was first documented in Florida in 1576 and Massachusetts in 1629. By the 18th century, watermelon was a common crop in the New World, even growing in Thomas Jefferson’s garden at Monticello.