Summer calls for refreshing foods, and watermelon fits perfectly. Read on to discover watermelon calories, macro- and micronutrients, and its many benefits for athletes.
Let us begin!
How Many Calories Are in 100 Grams of Watermelon?
Nutrition information refers to the portion eaten: here, the flesh rather than the rind.
How many calories does watermelon contain? Let us see.
Watermelon Calories
100 grams of watermelon contain 36 calories.
Watermelon Macronutrients
100 grams of watermelon contain:
- 8 grams of carbohydrates (89% of energy)
- 0 grams of fat (11% of energy)
- 1 gram of protein (0% of energy)
Its calorie content is very low because more than 91% of watermelon is water.
Watermelon Micronutrients
What about the micronutrients in watermelon?
Vitamins
- Vitamin B1 (thiamine): 0.03 mg
- Vitamin B2 (riboflavin): 0.02 mg
- Vitamin B3 (niacin): 0.17 mg
- Vitamin B5 (pantothenic acid): 0.22 mg
- Vitamin B6 (pyridoxine): 0.045 mg
- Vitamin B9 (folic acid): 3 micrograms
- Vitamin B12 (cyanocobalamin): 0 micrograms
- Vitamin C: 8.10 mg
- Vitamin A: 28 micrograms
- Vitamin D: 0 micrograms
- Vitamin E: 0.05 mg
Minerals
- Calcium: 7 mg
- Iron: 0.24 mg
- Magnesium: 10 mg
- Phosphorus: 11 mg
- Potassium: 112 mg
- Sodium: 1 mg
- Zinc: 0.1 mg
- Copper: 0.042 mg
- Manganese: 0.038 mg
- Selenium: 0.4 micrograms
How Much Does a Watermelon Weigh?
Watermelons are large fruits, reaching around 25 cm in diameter. Although they can weigh 15 kg , typical commercially sold fruit weighs 2.5–3.5 kg.
How Many Calories Are in a Whole Watermelon?
A watermelon weighing around 3 kg would contain approximately 1080 calories.
Of course, you would not normally eat 3 kg . A typical serving weighs around 200–250 grams, providing approximately 90 calories.
8 Benefits of Watermelon
Watermelon is a quintessential summer fruit, both refreshing and offering many benefits for health:
- Watermelon is 92% water, providing fluid and supporting hydration.
- It contains phenolic compounds, carotenoids and flavonoids, notably lycopene, an antioxidant carotenoid protecting cells against oxidative stress and neutralising free radicals, associated with lower cancer risk.
- It contains the amino acid citrulline, which lowers blood pressure and supports cardiovascular function.
- It is attributed anti-inflammatory properties that may reduce swelling.
- It can be useful when aiming to lose fat because it is filling, provides fibre and has low energy density.
- It can be considered a food with a diuretic effect.
- It supports bone health through potassium and calcium, helping prevent joint problems.
- It provides vitamins C and A, which help prevent and reduce eye problems. Vitamin A supports retinal pigment production and protects against age-related macular degeneration.
How Much Watermelon Can You Eat Daily?
A favourite fruit for many, watermelon is visually appealing with its red flesh. Its water content makes it particularly enjoyable on hot summer days.
It can be an excellent between-meal snack or pre- or post-workout food.
There is no fixed quantity: it depends on your requirements and goals.
Its high water content and few calories allow relatively generous portions, but do not displace other fruit. A varied diet supplies all the nutrients needed.
What If I Eat Too Much Watermelon?
Watermelon has no general toxicity or major contraindications, although specific groups may face drawbacks.
People with kidney failure should avoid excessive intake because its potassium may need controlling.
Watermelon contains fructose, so people with fructose intolerance should moderate intake. Consumption also needs monitoring in people with
irritable bowel syndrome or SIBO (small intestinal bacterial overgrowth).
For people with digestive sensitivity, excessive intake can cause stomach discomfort, bloating or diarrhoea because its water and fibre may have a laxative effect.
Watermelon and Sports Performance
Watermelon can benefit the general population, including athletes .
It is mainly water, supporting hydration. Try blending it into a smoothie, easily prepared with a bullet blender.
It also contains performance-supporting nutrients such as sugar, which provides energy.
It may support recovery and help with muscle soreness after substantial exertion thanks to minerals such as potassium, calcium and magnesium and antioxidants such as lycopene , with anti-inflammatory effects and protection against muscle cell damage.
Studies have also found benefits from its citrulline , which can lower resting blood pressure after exercise and potentially accelerate recovery, helping reduce muscle fatigue.
Can You Eat Watermelon Immediately Before Training?
The answer is a clear yes.
The energy available for training and performance depends greatly on preceding meals.
Fruit is important whether you exercise or not. Watermelon hydrates through its water content and helps replenish glycogen stores. Its glycaemic index provides energy quickly, alongside micronutrients in the form of vitamins and minerals.
What About After Training?
It also suits eating after physical exertion.
After training, carbohydrates replenish glycogen stores and support recovery.
Its high content of water and mineral salts also helps replace salts lost through sweat.
In warmer weather, a slice of watermelon is perfect after exercising under the summer sun.
Unsure what to eat to perform your best in training?
If you want to take these recommendations further and adapt them to your goals, training and individual needs, at INDYA you can work with a sports nutritionist who will design and adjust a personalised nutrition plan for you.
If you also want in-person support, INDYA offers a sports nutritionist in Valencia, with a plan tailored to your sport, goals and everyday life.
Written by Pablo Hernández. Reviewed by Marta Aguilar.
