metaboliq
Watermelon nutrition, per serving and per 100 g
| Nutrient | Per serving | Per 100 g |
|---|---|---|
| Energy | 40 kcal | 20 kcal |
| Protein | 1.2 g | 0.6 g |
| Carbohydrate (available) | 7.7 g | 3.9 g |
| Dietary fibre | 1.4 g | 0.7 g |
| Fat | 0.3 g | 0.2 g |
Serving: 2 cups cubes, about 200 g. IFCT 2017 food code E065, "Water melon, dark green (sugar baby)", the mean of 6 regions sampled. IFCT does not report glycaemic index, so this page prints none.
The verdict on watermelon
Whole fruit
One counted fruit in place of a sweet or a packet snack.
- 3 g of protein for every 100 kcal.
- One serving gives 1.2 g of the roughly 58 g of protein a day ICMR-NIN's RDA sets for a 70 kg adult.
- 1.4 g of fibre in a serving.
How watermelon fits a plan that loses fat and keeps muscle
IFCT 2017 lists dark-green (sugar baby) watermelon at 20 kcal per 100 g, the lowest of any fruit in our list. That makes it ideal in summer, when a large portion fills you up and keeps you hydrated.
Glycaemic index is the question people ask most about watermelon. IFCT does not measure it; what matters on a plate is that a two-cup bowl carries only 7.7 g of carbohydrate. Pair it with protein if it is a snack on its own.
Watermelon in an Indian kitchen
Choose a heavy watermelon with a creamy-yellow patch where it rested on the ground. Cut it into cubes and keep a box in the fridge; a bowl of cold watermelon is one of the most filling summer snacks for its calories, because it is mostly water. Watermelon with mint and a squeeze of lime, or tossed with cucumber and a little paneer, makes a light salad. Juice from a cart often has added sugar and ice.
Pair it, or swap it
Watermelon with a little paneer or feta and mint is a refreshing salad. Watermelon after a protein-rich lunch makes an easy dessert.
Worth knowing
Watermelon juice removes what little fibre the fruit has and is easy to drink in large amounts.