A small watermelon weighing approximately 5 pounds contains around 800 calories. The number of calories in a watermelon can vary slightly depending on the exact size and weight, but a general estimate is that there are about 160 calories per pound of watermelon.
Calories in Watermelon
Watermelon is a refreshing, sweet summertime fruit that is also low in calories. One cup of watermelon cubes contains around 46 calories. Watermelon is 92% water by weight, which means it is low in calories and high in nutrients. The calories in watermelon come mostly from natural sugars, with a small amount from protein and fat.
Here is the calorie breakdown for 1 cup of watermelon cubes (about 154 grams):
- Total Calories: 46
- Calories from Fat: 2
- Calories from Carbs: 44
- Calories from Protein: 2
As you can see, nearly all the calories in watermelon come from carbohydrates in the form of natural sugars. Watermelon contains some fiber, vitamin A, vitamin C, and lycopene.
Calories Per Pound of Watermelon
So how does this calorie count scale up to a full watermelon? A general rule of thumb is that there are about 160 calories per pound of watermelon. This varies slightly depending on the exact size and shape. Very small or very large watermelons may have slightly more or less.
For example, here are the estimated calories for different watermelon sizes:
| Watermelon Size | Estimated Calories |
|---|---|
| 1 pound | 160 calories |
| 2 pounds | 320 calories |
| 3 pounds | 480 calories |
| 4 pounds | 640 calories |
| 5 pounds (small watermelon) | 800 calories |
| 10 pounds | 1600 calories |
| 15 pounds | 2400 calories |
As you can see from the table, a small 5 pound watermelon contains approximately 800 calories. The larger the melon, the more calories it will contain.
Watermelon Serving Sizes
Here are some typical serving sizes for watermelon and their calorie counts:
- 1 watermelon wedge (about 1/16 of a small melon): 50 calories
- 1 cup watermelon cubes: 46 calories
- 2 cups watermelon cubes: 92 calories
- 1 small wedge (1/8 of a small melon): 100 calories
- 1 medium wedge (1/6 of a small melon): 150 calories
- 1 large wedge (1/4 of a small melon): 200 calories
- 1/2 small watermelon (about 2.5 pounds): 400 calories
- 1 whole small watermelon (about 5 pounds): 800 calories
These serving sizes can help provide a sense of approximately how many calories you’re consuming when enjoying this refreshing summertime fruit.
Water Content of Watermelon
One of the reasons watermelon is so low in calories is its high water content. Watermelon is over 90% water by weight, making it naturally low in calories and an excellent way to hydrate.
The water content is part of what gives watermelon its fresh, juicy texture. All that water also helps you feel full compared to other fruits. And because watermelon is low in fiber and dense nutrients, the calories are low in comparison to the size of the fruit.
Seeds and Rind
When calculating calories for a whole watermelon, keep in mind that the seeds and rind are not edible, even though they are included in the total weight. For a 5 pound watermelon, the edible flesh is likely around 4 pounds, with the rest taken up by the rind and seeds.
If you chew and swallow watermelon seeds whole, they can add a small amount of calories. However, the seeds have a hard outer shell so they usually pass through the digestive system intact, in which case they will not provide any calories.
Nutritional Benefits
Watermelon is not just low in calories, it also has some great nutritional benefits. Here are some of the key vitamins, minerals, and antioxidants found in watermelon:
- Vitamin C – Helps immune function and cell repair. Just 1 cup of watermelon provides 12% of the RDI for vitamin C.
- Vitamin A – Important for eye health. Watermelon contains the antioxidant carotenoid lycopene, which the body can convert to vitamin A.
- Potassium – Helps regulate blood pressure and heart function. Watermelon has 112mg potassium per cup.
- Lycopene – A carotenoid antioxidant that gives watermelon its red color. May help lower inflammation and oxidative stress.
- Citrulline – An amino acid that may help lower blood pressure by dilating blood vessels.
Watermelon is also low in fat, cholesterol, and sodium. All around, it makes for a nutrient-dense, low-calorie addition to a healthy diet.
Tips for Cutting Watermelon
Follow these tips for cutting watermelon cleanly and safely:
- Wash the outside of the watermelon before cutting.
- Cut off both ends of the melon so it sits flat.
- Optional: Cut the watermelon in half lengthwise first.
- Place the flat side down to keep steady while cutting.
- Use a sharp chef’s knife to slice down through the melon.
- Cut the desired width slices, between 1-2 inches thick.
- Cut off the rind before eating or cut into cubes.
- Refrigerate cut watermelon in an airtight container.
Be cautious when cutting watermelon since it can be awkward to manage. Always use a sharp knife and cut on a clean, flat surface for best results.
Health Benefits of Watermelon
Enjoying watermelon is a tasty way to improve your health. Here are some of the top health benefits of watermelon:
- Hydration – With 92% water content, watermelon is ultrathirst-quenching and great for avoiding dehydration.
- Skin and Hair Health – Vitamin A and lycopene promote healthy, glowing skin and strong hair.
- Heart Health – Watermelon provides citrulline, lycopene, potassium, and vitamin C to help lower blood pressure and cholesterol.
- Digestion – The water and fiber in watermelon can promote regularity, prevent constipation, and relieve bloating.
- Strong Immune System – Vitamin C, vitamin A, and zinc mean watermelon helps bolster the immune system.
- Eye Health – Lutein and zeaxanthin in watermelon help prevent eye diseases like age-related macular degeneration.
- Cancer Prevention – Lycopene and vitamin A may help lower the risk of certain cancers like prostate, lung, and skin cancers.
Watermelon is not only low calorie, but also delivers key vitamins, minerals, antioxidants, and plant compounds that make it a beneficial addition to a healthy lifestyle.
Watermelon Salad Recipe
Take advantage of juicy watermelon with this refreshing watermelon salad recipe. It makes a light, hydrating side dish perfect for a hot summer day.
Ingredients:
- 3 cups cubed watermelon
- 1⁄4 cup crumbled feta cheese
- 1 cup fresh mint leaves, chopped
- 1⁄4 cup sliced red onion
- 1 tablespoon olive oil
- 1 tablespoon lime juice
- 1⁄4 teaspoon salt
- 1⁄4 teaspoon pepper
Instructions:
- Chop 3 cups of cubed watermelon and place in a bowl.
- Add crumbled feta cheese, chopped fresh mint leaves, and sliced red onion.
- In a small bowl, whisk together olive oil, lime juice, salt, and pepper.
- Drizzle dressing over top and toss gently to coat.
- Serve chilled or at room temperature.
This simple watermelon feta salad packs a tasty punch. Creamy feta and mint perfectly complement the juicy watermelon. It’s the perfect light and refreshing summer time treat!
Precautions for Eating Watermelon
Watermelon is generally very healthy and safe to eat. However, there are some precautions to keep in mind:
- Allergic Reactions – Those with allergy to other melons should use caution as watermelon may cause an allergic reaction.
- Choking Hazards – Watermelon contains small seeds and pieces that could potentially cause choking in children, the elderly, or those with swallowing difficulties.
- Pesticides – If eating rind, choose organic watermelons or wash thoroughly as the rind may contain pesticide residue.
- Foodborne Illness – When cutting melons, use clean equipment and refrigerate promptly to avoid bacterial growth that could cause illnesses.
- Medication Interactions – Watermelon contains moderate amounts of potassium, which can potentially interact with blood pressure medications or drugs that affect potassium levels.
Those with diabetes should also keep in mind that watermelon has a high glycemic index, meaning it can cause blood sugar spikes. Monitor your portion sizes and blood sugar levels after eating.
Conclusion
A whole small watermelon weighing approximately 5 pounds contains around 800 calories. There are about 160 calories in each pound of watermelon. While the total calorie count seems high compared to a single serving, keep in mind you are getting a large volume of food that is mostly water and delivers important antioxidants like lycopene. Watermelon is a tasty low-calorie food per cup, and a great way to stay hydrated and satisfied, especially in the summer heat. Just be mindful of portion sizes to keep calories in check.
