Watermelon juice has become an increasingly popular beverage due to its sweet, refreshing taste and potential health benefits. However, some people may avoid drinking watermelon juice because they are concerned about its calorie content. So, is watermelon juice actually high in calories?
Is watermelon juice higher in calories than watermelon?
Yes, watermelon juice tends to be higher in calories than eating raw watermelon. This is because juicing removes the fiber from the watermelon, leaving primarily the naturally sugary juice. Fiber helps add bulk and satiety to foods, meaning you tend to consume fewer calories when eating high fiber foods. Without the fiber, drinking watermelon juice provides more concentrated calories and sugar than eating solid watermelon.
How many calories are in watermelon juice?
The calorie content of watermelon juice can vary depending on factors like:
- Whether it is 100% watermelon juice or contains added sugars, flavors, or other ingredients
- The ripeness and natural sugar content of the watermelons used
- Serving size – calories per ounce or per cup
On average, 100% watermelon juice contains:
- 80-100 calories per 8 oz serving
- 160-200 calories per 16 oz serving
- 40-50 calories per 4 oz serving
So an 8-16 oz glass of watermelon juice would provide 80-200 calories, depending on the serving size. This means watermelon juice is moderately high in calories for a beverage.
Nutrition Facts of Watermelon Juice
To better understand the calorie and nutrient profile of watermelon juice, let’s look at the nutrition facts of a typical serving:
Nutrition Facts for 8oz Watermelon Juice
| Nutrient | Amount | Daily Value |
|---|---|---|
| Calories | 80 | 4% |
| Total Carbohydrates | 20g | 7% |
| Sugars | 18g | |
| Protein | 1g | 2% |
| Vitamin A | 15% | |
| Vitamin C | 25% | |
| Calcium | 2% | |
| Iron | 4% |
This shows that an 8 oz serving of watermelon juice contains about 80 calories, with 20g total carbohydrates including 18g of natural sugars. It also provides vitamins A and C, but is low in protein, calcium and iron since the fiber has been removed.
So while watermelon juice is not extremely high in calories compared to some fruit juices and sodas, its calorie density is higher than eating solid watermelon. An 8 oz glass still provides a moderate amount of calories from natural sugars without much fiber or protein.
Watermelon Juice vs. Other Fruit Juices
How does watermelon juice compare to other popular fruit juices in terms of calories and sugar?
Calories in 8 oz of fruit juice:
- Watermelon juice: 80-100 calories
- Orange juice: 110-120 calories
- Apple juice: 110-130 calories
- Grapefruit juice: 90-100 calories
- Pineapple juice: 130-150 calories
- Grape juice: 150-170 calories
- Cranberry juice cocktail: 140-160 calories
This comparison shows that an 8 oz serving of watermelon juice is on the lower end for calories among common fruit juices. It contains fewer calories per serving than apple, grape, pineapple, or cranberry juices.
However, watermelon juice does still contain a moderate amount of natural sugar, with around 18g per 8oz serving. This is comparable to other juices. So while lower in calories than some juices, watermelon juice is still relatively high in sugar without the fiber content of whole fruit.
Tips for Enjoying Watermelon Juice
While watermelon juice is relatively high in natural sugars and calories for a beverage, it can still be enjoyed in moderation as part of a healthy diet. Here are some tips:
Choose 100% juice
Check the label and avoid watermelon drinks with added sugars or sweeteners. Stick to 100% watermelon juice to limit calorie intake.
Watch your portion size
Limit juice portions to 4-8 oz servings, and avoid overdoing it since the calories and sugar can add up fast.
Drink juice along with water
Pair your small glass of watermelon juice with a larger glass of water to increase feelings of fullness and hydration.
Consider diluting juice with water or club soda
Cut the calories and sugar content in half by diluting 4 oz juice with 4 oz water. Or make a refreshing spritzer with club soda.
Use juice as an ingredient in smoothies
Add a splash of watermelon juice to smoothies along with lower sugar fruits and yogurt or milk for a more filling, nutritious blend.
Substitute eating raw watermelon
When possible, choose to eat fresh watermelon slices rather than drink juice to get fiber, nutrients, and less concentrated calories and sugar.
Health Benefits of Watermelon Juice
Despite being moderately high in natural sugars, watermelon juice still provides beneficial nutrients:
Vitamin C
An 8 oz serving of watermelon juice provides about 25% of the RDI for vitamin C. This important antioxidant promotes immune health and collagen production.
Vitamin A
Watermelon juice contains 15% of the RDI for vitamin A per serving. Vitamin A supports eye health and your immune system.
Potassium
With about 5% of the RDI per serving, watermelon juice can help provide potassium to maintain normal blood pressure levels.
Lyocpene
Watermelon gets its red color from the antioxidant lycopene, which has been studied for its potential to lower risk of heart disease and some cancers.
Citrulline
Watermelon contains the amino acid citrulline, which may help boost nitric oxide levels and exercise performance.
So while high in natural sugar, watermelon juice still contains beneficial vitamins, minerals, antioxidants and plant compounds. However, consuming whole fruit would provide a healthier balance of nutrients.
Is Watermelon Juice Healthy?
Overall, is watermelon juice good for you? Here’s a quick summary:
- Watermelon juice contains beneficial nutrients like vitamins A and C, potassium and lycopene.
- However, juicing removes the fiber, meaning more concentrated natural sugars and calories.
- An 8 oz serving provides 80-100 calories and 18g sugar, comparable to other juices.
- Watermelon juice is lower in calories than many juices but still relatively high in sugar.
- For best nutrition, eat whole watermelon and drink juice in moderation.
- Limit juice portions to 4-8 oz and pair with water to cut calories and sugar.
So while watermelon juice contains beneficial nutrients, it is high in natural sugar without the fiber of whole fruit. Enjoy watermelon juice in moderation as part of an overall healthy diet, and choose whole fruits and vegetables as well.
Conclusion
Watermelon juice makes for a tasty drink that provides a good amount of nutrients like vitamin C. However, juicing the watermelon removes the fiber and concentrates the natural sugars. This results in a beverage relatively high in calories and sugar compared to watermelon’s whole fruit form.
To keep calories in check, limit watermelon juice portions to 4-8 oz servings. Dilute the juice with water or club soda, use it as an ingredient in smoothies, or substitute eating fresh watermelon to increase fiber and reduce excess sugar intake. While not extremely high in calories, watermelon juice still contains a moderate amount for a beverage. Enjoy watermelon juice in moderation as part of an overall diet focused on whole fruits, vegetables, lean proteins, whole grains, and healthy fats.
