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Are watermelons high in calories?
Watermelons are not high in calories at all, as a matter of fact, they’re one of the lowest-calorie fruits you can enjoy.
A full cup of diced watermelon contains only about 46 calories, which is incredibly low for such a sweet and refreshing treat.
If you’ve ever wondered whether watermelons are high in calories and if you should feel guilty about eating them, the short answer is no, you really shouldn’t.
Watermelons are mostly water, hence the name, and that high water content means they fill you up without packing on calories.
In this post, we’ll take a closer look at whether watermelons are high in calories, what makes them so light, and how you can enjoy them without worrying about your waistline.
Let’s dive in.
Are Watermelons High in Calories? The Truth
Watermelons are not high in calories, and here’s why that’s great news for anyone watching their weight.
1. Watermelons Are Mostly Water
About 92 percent of a watermelon is water, which is the main reason why watermelons are so low in calories.
Water has zero calories, so when you bite into a slice of watermelon, you’re mostly consuming hydration rather than energy-dense food.
This high water content is also what gives watermelons their juicy, refreshing quality that makes them so perfect for hot summer days.
2. A Cup of Watermelon Has Only 46 Calories
When people ask if watermelons are high in calories, they’re often surprised to learn that one cup of diced watermelon has just 46 calories.
To put that into perspective, a medium apple has about 95 calories and a banana has around 105 calories.
So watermelons are actually one of the lowest-calorie fruits you can eat, gram for gram.
3. Watermelons Have High Water and Fiber Content
Watermelons combine their high water content with a decent amount of fiber, and that combination helps you feel full without eating a lot of calories.
Fiber slows down digestion and helps keep your blood sugar steady, which means you’re less likely to snack shortly after eating watermelon.
That’s why watermelons can actually be a helpful food if you’re trying to manage your weight, not a food you need to avoid.
Why Watermelons Are Not High in Calories
Watermelons aren’t high in calories because of their natural composition, and understanding this can help you enjoy them guilt-free.
1. Watermelons Are Low in Fat
Watermelons contain virtually no fat, which is the most calorie-dense macronutrient at nine calories per gram.
Since watermelons have almost no fat, they naturally end up being a very low-calorie food.
That’s a big reason why watermelons are not high in calories compared to other snacks and desserts.
2. Watermelons Have a Low Calorie Density
Calorie density refers to how many calories a food has per gram of weight, and watermelons have one of the lowest calorie densities of any fruit.
This means you can eat a large volume of watermelon and still take in relatively few calories.
Foods with low calorie density like watermelons are great for filling your stomach without blowing your daily calorie budget.
3. Watermelons Are Naturally Sweet but Low in Sugar
Even though watermelons taste incredibly sweet, they only contain about 9 grams of sugar per cup.
That’s much lower than many other fruits and far lower than candy, soda, or desserts.
So when you’re craving something sweet, watermelons give you that fix without the calorie load.
4. Watermelons Are a Hydrating Snack
Because watermelons are so high in water, they help keep you hydrated, and hydration itself can support your metabolism and appetite control.
When you’re well hydrated, you’re less likely to confuse thirst with hunger and reach for unnecessary snacks.
That’s another reason watermelons are a smart choice if you’re wondering whether watermelons are high in calories.
How to Enjoy Watermelons Without Worrying About Calories
If you want to enjoy watermelons while keeping your calorie intake in check, here are some simple tips.
1. Eat Watermelon Fresh and Plain
The simplest way to keep watermelons low in calories is to eat them fresh and plain, without added sugar or syrups.
A bowl of chilled watermelon cubes is naturally sweet and satisfying on its own.
2. Add Watermelon to Salads
Toss watermelon chunks into a summer salad with feta, mint, and a light vinaigrette for a refreshing low-calorie dish.
This keeps your meal light while still letting you enjoy the sweetness of watermelons.
3. Blend Watermelon into Smoothies
Watermelon blends beautifully into smoothies, and because it’s mostly water, you don’t need to add much liquid.
Just blend watermelon with ice and a squeeze of lime for a low-calorie drink that tastes amazing.
4. Freeze Watermelon for a Cold Treat
Freeze watermelon chunks and blend them for a sorbet-like treat that’s naturally low in calories.
It’s a great way to satisfy a sweet craving without reaching for ice cream.
5. Watch Your Portions If You’re Tracking Calories
Even though watermelons aren’t high in calories, it’s still possible to overeat anything if you’re not mindful of portions.
A cup or two at a time is a reasonable serving, and it keeps your calorie intake predictable.
So, Are Watermelons High in Calories?
Watermelons are not high in calories, as a cup of diced watermelon contains only about 46 calories.
Watermelons are mostly water, low in fat, and have a low calorie density, which makes them a great choice for anyone watching their weight.
So the next time you’re wondering whether watermelons are high in calories, you can enjoy that slice with confidence.