Watermelon: Calories, Nutrition, Health

Hardly any fruit stands for summer as much as watermelon. The fruit quenches thirst and is light and low in calories. Here's what's really behind it.

How much water is in watermelon?

Around 90 percent; depending on ripeness and variety, it's 90 to 92 percent. That makes watermelon one of the most water-rich fruits of all, ahead of strawberries and oranges.

That doesn't mean you can replace drinking with it, but a slice of melon contributes noticeably to your fluid intake. You can read how much you should drink overall in Fluid Balance: Its True Importance for the Body.

How many calories does watermelon have?

About 30 kcal per 100 g. Because the water provides hardly any energy, you can eat a big portion and still stay at manageable calories.

• One slice (about 300 g with rind, of which about 200 g is flesh): around 60 kcal
• A bowl of cubes (about 250 g): around 75 kcal
• A large glass of blended melon (about 300 ml): around 90 kcal

For comparison: a banana has a good three times as many calories per 100 g. Because of its low fibre content, though, watermelon keeps you full for less time, so combine melon with feta, nuts or yoghurt, for example.

What nutritional values does watermelon have?

Rounded reference values per 100 g of flesh:

So watermelon isn't a vitamin powerhouse, but above all a light, sweet and refreshing fruit with a moderate sugar content.

What are citrulline and lycopene?

Lycopene is the red plant pigment that is also found in tomatoes; citrulline is an amino acid found mainly in the flesh and in the pale rind.

• Lycopene is one of the carotenoids, which are studied in nutrition research as secondary plant compounds. More in Are Oranges Healthy? (an example of vitamin C and plant compounds in fruit).
• Citrulline is partly converted into arginine in the body. There are studies on effects on circulation or exercise, but the results are not consistent. With normal amounts of melon, you shouldn't expect big effects.

Treat these compounds as a nice extra, not the main reason to eat it.

Is watermelon healthy?

Yes, as a low-calorie, water-rich fruit, watermelon is a good addition, especially in summer. Melon provides fluid, some potassium, vitamin C and lycopene.

The limits: watermelon contains little protein and hardly any fibre, so it doesn't replace a balanced meal. You also shouldn't eat unlimited amounts, as the fruit sugar and sugar alcohols (FODMAPs) it contains can cause bloating or loose stools if you have a sensitive gut.

On hot days, melon and water work together. You'll find more rules in Drinking Properly on Hot Days. If you're prone to bloating, it's best to start with a small portion and increase slowly.

How do you make watermelon juice yourself?

Very simply: deseed the flesh, cut it into rough cubes and blend in a blender. If you like, strain the juice through a sieve.

1. Deseed and cube about 500 g of flesh (without rind).
2. Blend with the juice of half a lime and a few mint leaves (30 to 60 seconds).
3. Optionally pour through a fine sieve.
4. Serve ice cold and drink the same day, as the juice separates quickly and loses freshness.

500 g of melon makes about 350 to 400 ml of juice. Since blending partly retains the fibre and straining loses it, the unstrained version is a little more filling. If you'd rather have it ready-made: in the Juices Sample Set you can get to know different cold-pressed juices made from fruit and vegetables.

Who is watermelon less suitable for?

For most people, watermelon is perfectly well tolerated. A bit of caution applies in these cases:

• Fructose intolerance or irritable bowel: Watermelon contains relatively a lot of free fructose and sugar alcohols, which can trigger symptoms. Try small amounts.
• Diabetes: The glycaemic index is comparatively high, but the amount per portion is small. Talk through the amount with your doctor.
• Kidney disease: Seek medical advice on potassium and fluid amounts.
• Allergy: If you're allergic to grass pollen, you sometimes feel a tingling in the mouth (oral allergy syndrome).

How can you tell if a watermelon is ripe?

A ripe melon feels heavier than its size suggests and has a creamy yellow spot on the underside, where the fruit lay on the field.

• Weight: Compare two fruits of the same size; the heavier one is usually juicier.
• Knock test: A dull, deep sound suggests ripeness, a hollow, high sound rather points to overripe melons.
• Rind: A shiny rind is usually unripe, a matte rind riper. No bruises or cracks.

Cut melon belongs covered in the fridge and should be eaten within 2 to 3 days. A whole, uncut melon keeps for about a week when stored cool. Chilled, melon tastes more refreshing; at room temperature, the aroma often develops better.

Tip for summer: freeze cubes and use them as ice cubes in water or lemonade.

Matching picks from frank.

If you like to drink your fruit and vegetables too: in our juice collection you'll find cold-pressed juices in various flavours. The ingredients are listed on each product page.

You might also like

• Fluid Balance - Its True Importance for the Body
• Drinking Properly on Hot Days - 5 Rules to Follow
• Are Oranges Healthy? 5 Facts About Vitamin C, Potassium and Orange Juice

Frequently asked questions about watermelon

Is watermelon good for losing weight?

Few calories and lots of water, so watermelon fits well into a calorie-conscious diet. Weight loss depends on your overall energy balance, though.

How much watermelon can I eat per day?

A portion of 200 to 300 g is fine for most people. Some don't tolerate larger amounts as well because of the fruit sugar.

Can you eat the seeds?

Yes, the seeds are edible and contain some protein and fat. Most people spit them out; roasted, they taste nutty.

Can you eat watermelon in the evening?

Yes. If you have a sensitive bladder or don't want to get up at night, eat the melon earlier in the evening.

Is the watermelon rind edible?

The whitish inner rind is edible and is, for example, pickled or fried. The green outer rind is usually not eaten.

Note: This article is for general information and is not a substitute for medical or therapeutic advice. If you have complaints, pre-existing conditions, are pregnant or take medication, please talk to your doctor first.