Watermelon is a refreshing, sweet summer fruit that is also low in calories. Knowing the calorie count of watermelon can help you stay on track with your diet or weight loss goals. In this article, we will look at how many calories are in 2 cups of watermelon chunks.
The Calorie Count of Watermelon
First, let’s examine the calorie count for watermelon as a whole. One cup of diced watermelon (with rind removed) contains:
- 46 calories
- 0 grams of fat
- 11 grams of carbohydrates
- 1 gram of protein
- 12% of the Daily Value for vitamin C
- 2% of the Daily Value for vitamin A
As you can see, one cup of watermelon is low in calories and high in nutrients. The calorie count comes mostly from natural sugars (fructose) found in the watermelon flesh. Now let’s look at calories in 2 cups of watermelon chunks specifically.
Calories in 2 Cups of Watermelon Chunks
Two cups of watermelon chunks would contain about 92 calories. Here is the full nutrition breakdown for 2 cups:
- 92 calories
- 0 grams of fat
- 22 grams of carbohydrates
- 2 grams of protein
- 24% of the Daily Value for vitamin C
- 4% of the Daily Value for vitamin A
As you can see, 2 cups of watermelon chunks is still low in calories and rich in vitamin C. Watermelon is over 90% water, so it provides good hydration in addition to important antioxidants like lycopene and vitamin C.
Watermelon Nutrition Facts
To provide more context, here is the full nutrition facts panel for 2 cups of watermelon chunks:
| Nutrition Facts | 2 cups watermelon chunks | 92g |
|---|---|---|
| Calories | 92 | |
| Fat 0g | ||
| Carbohydrates 22g | ||
| – Sugar 18g | ||
| – Fiber 1g | ||
| Protein 2g | ||
| Vitamin C 24% | ||
| Vitamin A 4% |
As you can see from the nutrition label, 2 cups of watermelon is low in fat, high in vitamin C, and provides 18 grams of natural sugar. The fiber and water content help make it low in calories and very hydrating.
Watermelon Calorie Count Versus Other Fruit
Compared to other fruits, watermelon is lower in calories than most. Here is how it compares (based on 1 cup serving sizes):
- Watermelon: 46 calories
- Strawberries: 49 calories
- Blueberries: 84 calories
- Banana: 105 calories
- Grapes: 104 calories
- Apples: 95 calories
- Oranges: 85 calories
As you can see, watermelon is one of the lowest-calorie fruits per serving. The only comparable fruit is strawberries, which are also low in calories and high in water content.
Tips for Enjoying Watermelon
Here are some tips for incorporating watermelon into your diet:
- Keep pre-cut watermelon chunks in the fridge for easy snacking.
- Add watermelon to fruit salads.
- Blend watermelon into smoothies.
- Make watermelon juice or watermelon agua fresca.
- Grill watermelon slices or skewers for a cookout.
- Freeze watermelon slices for a cool treat.
Watermelon can be enjoyed year-round but is in peak season during the summer months. Because watermelon has a high water content, be sure to store cut watermelon in an airtight container in the fridge to prevent moisture loss.
Watermelon and Weight Loss
Due to its low calorie and high water content, watermelon can be a great choice if you are trying to lose weight. Watermelon provides volume and satisfaction with minimal calorie intake. Some key benefits of watermelon for weight loss include:
- Low in calories – only 46 calories per cup
- High water content keeps you hydrated and satisfied
- Fiber content helps control appetite and regulates digestion
- High in antioxidants like lycopene
- Can be used as a low-calorie substitute for higher calorie fruits
Enjoy watermelon as a hydrating snack or dessert when trying to lose weight. Combine it with lean proteins and healthy fats for a well-rounded, low-calorie meal. Just stick to reasonable portion sizes since watermelon still contains natural sugar.
Watermelon Calories in Different Serving Sizes
Here is a overview of the calorie count in different serving sizes of watermelon:
| Serving | Calories |
|---|---|
| 1 cup diced | 46 |
| 2 cups diced | 92 |
| 1 slice or wedge (15oz) | 86 |
| 3.5 oz | 23 |
| 10 oz | 70 |
| 1 lb | 140 |
As shown, the calories can range quite a bit depending on the exact serving size. But no matter the serving size, watermelon stays low in calories and provides great hydration for few calories.
Should You Eat Watermelon on a Diet?
Watermelon can be a great food to incorporate into a healthy diet or weight loss plan. Some of the top reasons to eat watermelon while dieting include:
- Low calorie density – high water content means it provides volume without a lot of calories
- Keeps you feeling full due to fiber and water
- Provides sweet taste without high calorie impact
- Naturally high in antioxidants and vitamins
- Hydrating to keep you feeling your best
Watermelon makes for a great snack, dessert, or addition to a meal when you are watching calories. Just be mindful of portion sizes, as watermelon still contains natural sugar. Focus on moderate serving sizes like 1-2 cups diced.
How to Pick a Watermelon With the Most Nutrition
Picking out a tasty, nutritious watermelon takes a bit of selection criteria. Here are some tips on how to pick a watermelon packed with nutrition:
- Choose a firm, symmetrical watermelon that feels heavy for its size.
- Look for a smooth rind free from bruises, cuts or dents.
- Opt for a watermelon with vibrant, rich color vs pale or white.
- Check the underside, it should have a creamy yellow spot from sitting on the ground.
- Listen for a hollow sound when thumped as an indicator of ripeness.
Watermelons with black or white spots will not ripen further after picking. Always wash watermelon before cutting to avoid any pathogens on the rind. Enjoy watermelon within a couple weeks of purchasing for optimal freshness and flavor.
Health Benefits of Watermelon
In addition to being low in calories, watermelon packs some great health benefits including:
- Hydration – Over 90% water, great for hydration.
- Vitamin C – Rich in this immune-boosting antioxidant.
- Lycopene – Contains this antioxidant linked to heart health.
- Digestion – Fiber improves digestion and gut health.
- Electrolytes – Provides electrolytes like potassium.
- Citrulline – Contains this amino acid that improves circulation.
Due to this stellar nutritional profile, watermelon can promote heart health, immune function, digestive regularity, and more. It’s way more than just water and sugar!
Easy Watermelon Recipes
Watermelon is so versatile and can be used in various recipes including:
- Watermelon feta salad – Cubes of watermelon, feta, mint, olive oil, pepper.
- Watermelon pizza – Sauce, cheese, and toppings over watermelon slices.
- Watermelon ice pops – Blended watermelon frozen on popsicle sticks.
- Watermelon skewers – Alternate watermelon, berries, and other fruit on skewers.
- Watermelon salsa – Diced watermelon, onion, jalapeno, lime juice, cilantro.
- Grilled watermelon steaks – Grilled slices glazed with balsamic.
You can make so many simple, healthy treats using watermelon. Get creative with salads, skewers, desserts and more using fresh watermelon.
Does Watermelon Have Protein?
Watermelon does contain a small amount of protein. One cup of diced watermelon has about 1 gram of protein.
This is considered a low-protein food, as watermelon is predominantly made up of water and carbohydrates. Other nutrients like vitamin C, vitamin A, magnesium, and potassium are found in greater abundance in watermelon.
While not a significant source of protein, watermelon can help contribute protein intake over the course of a day if eaten in large amounts. But for meeting daily protein needs, rely on foods like meat, dairy, eggs, legumes, protein shakes, and protein bars which provide far more protein per serving.
Should You Eat Watermelon Seeds?
While perfectly edible, watermelon seeds can be hard and may pose a choking hazard for some people. However, chewing watermelon seeds can provide small amounts of nutrients.
Watermelon seeds contain magnesium, zinc, iron, potassium, phosphorus, manganese, protein, fiber and healthy fats. There are about 100-200 calories in an ounce of watermelon seeds.
If you want to eat watermelon seeds, try the following tips:
- Chew the seeds thoroughly before swallowing to avoid choking.
- Spit out larger pieces rather than swallowing if needed.
- Roast and salt watermelon seeds for a crunchy snack if texture is an issue.
- Blend seeds into a smoothie, protein shake or watermelon sauce.
- Crush seeds and use as the base for a vegan pesto sauce.
While not mandatory to eat, watermelon seeds can provide extra nutrients and satisfaction when enjoying this juicy fruit.
Does Watermelon Have Fiber?
Yes, watermelon does contain fiber. One cup of diced watermelon has 0.6 grams of dietary fiber.
This is considered a low-fiber food, providing about 2% of the Daily Value for fiber per serving. However, the fiber in watermelon can help promote digestive regularity when eaten in larger quantities.
The hydrating nature of watermelon, along with small amounts of fiber, can help keep bowel movements regular. Fiber also helps you feel full with fewer calories. Other hydrating fruits like grapes, strawberries, and citrus contain similar amounts of fiber per serving.
While not the highest fiber choice, watermelon can contribute to daily fiber needs as part of an overall high fiber diet focused on whole grains, legumes, vegetables, and fruits.
Conclusion
When it comes to watermelon and calories, this juicy fruit is one of the lowest calorie options per serving. A 2 cup serving of watermelon chunks contains just 92 calories. It also provides high water content, disease-fighting antioxidants, and hydration.
Watermelon is a great food to incorporate into a healthy diet focused on weight loss or overall wellness. With so many beneficial properties and refreshing taste, watermelon is far more than just water and natural sugars – it packs a nutritious punch. Enjoy watermelon as a hydrating treat that fits into any dietary needs.
