Watermelon is a classic warm-weather fruit, beloved for its sweet, refreshing flavor. Because it is a popular choice for snacking, many people tracking their food intake seek precise nutritional information. Understanding the caloric and nutrient composition of this fruit is important for conscious consumption. This analysis details the nutritional profile of a standard 100-gram portion of fresh watermelon, highlighting its low-calorie status and beneficial health compounds.
Caloric Content and Macronutrient Breakdown
A 100-gram serving of fresh, raw watermelon provides approximately 30 kilocalories. This small energy contribution makes it one of the least calorically dense fruits available. The majority of the energy comes from its carbohydrate content, averaging around 7.6 grams.
These carbohydrates are predominantly simple sugars, such as fructose, glucose, and sucrose, which give the fruit its characteristic sweetness. The content of other major macronutrients is minimal. Protein contributes only about 0.6 grams per serving, and fat is virtually non-existent, registering a trace amount of around 0.2 grams. This profile confirms watermelon is primarily a source of hydrating fluid and naturally occurring sugars.
The Role of High Water Content
The low caloric density of watermelon is due to its composition. Watermelon is comprised of roughly 91 to 92 percent water by weight, a level reflected in the fruit’s name.
This high percentage of water allows a person to consume a large volume of the fruit for a minimal caloric cost. The volume provided by the water content helps to promote feelings of fullness, which can assist with calorie-controlled eating. Consuming foods with a high water content is an excellent way to contribute to daily fluid intake, satisfying a sweet craving while simultaneously aiding in hydration.
Key Micronutrients and Antioxidants
Watermelon is a source of micronutrients and antioxidant compounds. The most notable is Lycopene, the carotenoid pigment responsible for the fruit’s deep red color. Watermelon contains more Lycopene than fresh tomatoes.
Lycopene acts as an antioxidant and is associated with supporting cardiovascular health. Watermelon also provides Vitamin C, known for its role in immune function and tissue repair. Additionally, the fruit contains Vitamin A, primarily as beta-carotene, which is important for maintaining healthy vision and skin. Essential minerals are present, including Potassium, which regulates fluid balance and nerve signals. A notable amino acid, L-citrulline, is also found in watermelon, which may support vascular health and blood flow.
Translating 100 Grams to Real-World Servings
While 100 grams is the standard unit for nutritional reporting, visualizing this amount in common serving sizes is helpful. A 100-gram portion of watermelon is roughly equivalent to about two-thirds of a cup.
A more typical serving for a snack often aligns with one full cup of diced watermelon, which measures approximately 152 grams and contains about 46 calories. A larger portion, such as a medium-sized slice or wedge (about one-sixteenth of a whole melon), can weigh about 286 grams and provide around 86 calories. Understanding these conversions allows for mindful portion control when adding watermelon to meals or enjoying it as a stand-alone snack.