The watermelon is a large, refreshing fruit recognized globally for its high water content and sweet flavor. As a popular choice for warm weather, many people seek to understand its precise nutritional contribution, particularly regarding calorie intake. Determining the energy and nutrient content within a standardized measure, such as 100 grams, provides the data necessary for informed dietary choices. This measurement offers a foundational understanding of why this melon is frequently sought after as a low-calorie, hydrating snack option.
Calorie Count and Water Content
A 100-gram serving of raw watermelon contains a low amount of food energy, providing only about 30 calories. This minimal caloric density is a direct consequence of the fruit’s composition, which is over 90% water. Raw watermelon is composed of roughly 91% water, which contributes no calories, effectively diluting the energy-providing nutrients.
The energy present comes almost entirely from its carbohydrate content, which is approximately 7.6 grams per 100-gram portion. The majority of these carbohydrates are simple sugars, such as fructose, glucose, and sucrose, accounting for about 6.2 grams of the total weight. Protein and fat are negligible in this serving size, with less than 1 gram of each.
Essential Vitamins and Antioxidants
Beyond its low energy count, the 100-gram serving delivers valuable non-caloric compounds that support various bodily functions. The most notable compound is Lycopene, a powerful carotenoid responsible for the characteristic red color of the flesh. Watermelon has higher levels of this antioxidant than any other fresh fruit or vegetable, including tomatoes.
Lycopene functions by scavenging reactive oxygen species, which are unstable molecules that can cause oxidative damage to cells. Research suggests this compound may play a role in supporting cardiovascular health and reducing the risk of age-related eye disorders. The 100-gram portion also contributes to the daily intake of other micronutrients, including Vitamin C and beta-carotene, a precursor to Vitamin A.
Translating 100 Grams to Real Servings
The 100-gram measurement serves as a useful metric, translating to approximately two-thirds of a cup of diced watermelon pieces. This portion size provides a tangible reference point for anyone monitoring their intake or planning a snack. Understanding this low-calorie density is helpful for weight management, as the large volume of water and fiber in 100 grams provides a feeling of fullness, or satiety, with minimal caloric cost.
The high water content also makes this specific portion an effective tool for maintaining hydration, particularly during periods of increased physical activity or warm weather. Consuming 100 grams of watermelon assists in fluid balance while simultaneously delivering a small amount of natural electrolytes. Incorporating this low-energy, high-volume fruit allows individuals to satisfy a craving for sweetness without significantly increasing their overall caloric load.