Watermelon is a type of fruit that is naturally sweet and refreshing, and it is loved by many. Watermelon-based drinks like juice and smoothies are also very popular. So, how many calories are in watermelon juice and is it good for weight loss? Let’s find out with Ocany.
Nutritional composition of watermelon
In 100 grams of fresh watermelon, the following nutrients are included:
- Calories: 30
- Water: 91%
- Protein: 0.6 grams
- Carbohydrates: 7.6 grams
- Sugar: 6.2 grams
- Fiber: 0.4 grams
- Fat: 0.2 grams
How many calories are in a watermelon?
With only 46 calories in a cup of seeded, diced watermelon, this fruit is often used as a healthy and low-sugar dessert option. Watermelon is known for its deep and light green rind and its juicy, pink-red flesh. Each watermelon contains over 92% water and very few calories.
According to the US Department of Agriculture, one fresh watermelon contains approximately 1,360 calories.
Exact calorie content of a whole watermelon
On a daily basis, we consume around 2,000 calories. Therefore, even if you eat an entire watermelon, you will not meet this calorie requirement. According to the USDA Food Data Central, a whole watermelon that is 15 inches long by 7.5 inches in diameter contains approximately 1,360 calories.
Most of the calories in watermelon come from carbohydrates, which are primarily made up of natural sugars such as sucrose, fructose, and glucose. These sugars give watermelon its natural sweetness without being overly heavy. Because watermelon is low in carbohydrates, eating it does not cause a rapid increase in blood sugar.
How many calories are in a slice of watermelon?
The calorie content in each slice of watermelon typically falls within your body’s daily calorie limit. You’ll only find about 86 calories in one slice of watermelon (approximately 1/16 of a 15-inch x 7.5-inch watermelon wedge), according to the USDA.
Adding watermelon to your daily diet has many beneficial effects on your health. According to the U.S. Food and Drug Administration (FDA), consuming 86 calories in one slice of watermelon can provide you with the following vitamins and minerals:
- 25% of your daily vitamin C intake, which helps fight bacteria, protect your skin from premature aging, and soothe dull skin.
- 30% of your daily vitamin A intake for optimal eye health and immune system support.
- 4% iron to combat fatigue and treat anemia.
- 2% calcium for building and supporting strong bones.
- 8% potassium to help regulate blood pressure and maintain hydration levels.
- 4% dietary fiber to help you feel full longer.
How many calories are in watermelon juice?
The number of calories in watermelon juice is a concern for many people, let’s find out more with Ocany.
How many calories are in one cup of watermelon juice?
Watermelon juice is mainly composed of water, up to 94%, which makes it a popular choice for weight loss. In fact, there are only about 15 calories in every 50g of pure watermelon juice. However, it can help curb hunger, prevent weight gain, and its high water content can effectively detoxify and cleanse the body.
Besides juice, watermelon smoothie is also a popular refreshing drink. When making smoothies, we often combine watermelon with other ingredients such as sugar, milk, or some other fruits. Depending on the other ingredients used, the calorie content in a glass of watermelon smoothie will vary. If we estimate the calorie content of watermelon juice to be around 15 calories per 50g serving, adding sugar or milk will increase the calorie count to 145 calories per glass.
How many calories are in 100ml of watermelon juice?
So, in 100ml of watermelon juice, there are approximately 46 calories, similar to the calculation above.
How many calories are in 500ml of watermelon juice?
According to the information provided, 500ml of watermelon juice contains approximately 230 calories.
Is watermelon considered a “cooling” or “warming” food?
According to traditional Chinese medicine, watermelon is considered a “cooling” food that helps to cool the body, clear heat, and detoxify. Therefore, consuming watermelon or watermelon juice can help to regulate body temperature and support liver detoxification through the excretory system.
However, nutrition experts advise that individuals with a strong metabolic process, such as excessive sweating, dry mouth and tongue, or easy flushing of the face, should avoid overconsumption of cooling foods. This habit can weaken intestinal peristalsis, leading to indigestion and bloating.
Does eating watermelon make you fat?
According to research, watermelon has a low calorie content and is low in fat. For example, in 100 grams of watermelon (without the rind), there are only a few calories and almost no fat. Even in a medium-sized watermelon (2.5kg), there are only about 76 calories, which is much lower than the recommended daily calorie intake for adults (667 calories).
If you want to use watermelon as part of a weight loss plan, you can combine it with other foods in your diet and exercise regularly. This will help you achieve your ideal weight.
To get the most benefit from eating watermelon, it is best to eat it fresh and not processed. You can also combine it with other healthy foods, such as yogurt or salad, for a nutritious and delicious meal. Additionally, be mindful of portion sizes, as consuming too much of anything can lead to weight gain.
How to eat watermelon to be good for the body
Here are some ways to eat watermelon that you can refer to in advance to avoid affecting your current health as well as to optimize nutrient absorption from this fruit:
People with diabetes
Watermelon is a fruit that belongs to the group of foods with a high glycemic index (GI), although the glycemic load (GL) is low. Therefore, supplementing this fruit in your daily diet needs to be planned and regularly monitoring blood sugar levels under the guidance of a doctor.
People with cold/flu
For those who are having a cold or flu, meaning the body is currently infected with a virus, it is not recommended to eat or drink watermelon juice. Because watermelon has a cooling effect, it will make the symptoms of the illness worse, such as: higher fever, sore throat, thirst, and dark-colored urine.
People with stomach ulcers
According to traditional Chinese medicine, stomach ulcers are caused by excessive heat in the body, while watermelon is known for its cooling properties and diuretic effects. If someone with stomach ulcers eats too much watermelon, it can cause the water that is supposed to stay in the affected area to be flushed out, prolonging the illness.
Overall, watermelon is a good fruit for pregnant women, as it contains the antioxidant lycopene and helps reduce the risk of pregnancy complications. In addition, the water content in watermelon can help replenish fluids in the body of the pregnant woman, reducing the risk of constipation, hemorrhoids, or other complications during pregnancy.
It should be noted that eating too much watermelon can cause a sudden increase in blood sugar levels, which can be dangerous for both the pregnant woman and the fetus. Additionally, if watermelon is left out for too long (more than 2 hours), it can cause food poisoning in pregnant women.
Avoid eating watermelon before or after meals
Many people have the habit of using watermelon as a palate cleanser after meals or sometimes eating it before meals. Both of these ways of eating can affect the digestive system’s ability and function. Specifically, the amount of water in watermelon can dilute the digestive fluids in the stomach, making the process of absorbing nutrients from food slower.
In addition, with this amount of water taking up a considerable volume in the stomach, the body may feel full, reducing the amount of food that can be consumed and affecting overall health.
Avoid eating too much watermelon in a day
As a type of fresh food that can be eaten raw, eating too much watermelon can damage the spleen and cause digestive problems such as bloating, diarrhea, or dilution of stomach fluid.
Avoid eating too much cold watermelon.
Many people have a habit of eating cold watermelon as a refreshing treat on hot days. However, this habit should be limited because it can harm the stomach and digestive system, especially for those with toothaches or poor gastrointestinal function.
It is recommended to only eat watermelon that has been stored at a temperature of 8-10 degrees Celsius and consume only about 500 grams per serving.
Do not eat watermelon for too long
Do not eat watermelon that has been cut for too long. Leaving cut watermelon exposed to air for too long creates conditions for bacteria to enter and grow, which can lead to digestive problems. Therefore, it is important to avoid the habit of eating pre-cut watermelon that has been stored in the refrigerator for an extended period.
Do not eat watermelon when feeling tired or fatigued
The water content of watermelon can increase the volume of blood in the body as it has not had time to be excreted, making the feeling of fatigue worse.
The white rind of watermelon can be consumed
The white rind of watermelon contains a significant amount of sugar, vitamins, and minerals. It also has the ability to cool down the body, reduce blood pressure, improve immunity and blood circulation. Therefore, you can try eating the white rind instead of peeling and discarding it.
Watermelon seeds can also be eaten
Although it may sound strange and difficult to eat, watermelon seeds contain many beneficial amino acids. These include glutamic acid, which enhances brain function, tryptophan, which promotes good sleep, and lysine, which can help the body absorb calcium and is involved in collagen formation for joints and bones.
Moreover, watermelon seeds also contain magnesium, a mineral that can enhance metabolism, maintain the function of the nervous and muscular systems, and boost the immune system.
Additionally, these seeds are a source of good fats that can help prevent heart disease and stroke. Therefore, if possible, you can chew on watermelon seeds or roast them and use them like other types of nuts.
Suggestions for healthy watermelon recipes
Here are some healthy watermelon recipes that Ocany suggests, which you can try making at home:
Watermelon juice is often fragrant, lightly sweet, fresh and very delicious. You can juice watermelon, then store it in the refrigerator and use it whenever you feel hungry or thirsty. So how many calories does watermelon juice have and how is it prepared?
Preparing watermelon juice is the quickest and simplest way for those who are not skilled in cooking. This is a special drink that is suitable for refreshing and quenching thirst on hot days:
Step 1: Prepare a sufficient amount of watermelon or prepare extra with a certain amount of usage. Then rinse and peel off the skin, and remove the seeds.
Step 2: Cut the watermelon into small triangular pieces to make it easier to juice.
Step 3: Put the sliced watermelon in a juicer to extract the juice.
Step 4: Finally, you have a glass of watermelon juice that can be enjoyed immediately or with some ice cubes if you want to drink it cold. Alternatively, you can pour the juice into a bottle and keep it in the refrigerator for better taste.
Sugar-free yogurt has long been known as a weight loss-friendly food as it contains millions of bacteria that can support metabolism in the body. Therefore, watermelon yogurt will also be a delicious dish that can help you lose weight effectively.
Step 1: Prepare a container of sugar-free yogurt of your choice and also prepare 1/4 of a fresh watermelon.
Step 2: Rinse the watermelon, peel it off and cut it into small squares, then remove the seeds.
Step 3: Mix the watermelon and the sugar-free yogurt evenly, and then put the mixture in the refrigerator. Once it is frozen, you can use it.
If you’re wondering how many calories are in watermelon juice and if it’s fattening, you can choose to detox with watermelon using the following method. Detoxing is the perfect and simple choice for those who want to lose weight. Drinking detox every day will help cleanse the body and support the weight loss process more effectively.
Step 1: You will need to prepare the ingredients including fresh watermelon, mint leaves, cucumber, one fresh lime, and a glass jar with a lid.
Step 2: Rinse the watermelon and peel it, then cut it into small pieces with a size of about 2cm. Similarly, cut the cucumber and lime into small pieces.
Step 3: Next, put all the prepared ingredients into the glass jar and pour filtered water over them.
Step 4: Finally, you just need to put the jar of prepared water into the refrigerator for about 2 hours before enjoying it.
Drinking watermelon detox every day will help you lose weight quickly and safely.
Watermelon, Banana, and Soybean Smoothie
Soybean and banana, along with watermelon, are foods that can support effective weight loss. They can help you feel full longer and reduce cravings after weight loss. When combined with their weight loss benefits, watermelon banana soybean smoothie will be a perfect choice for you.
Here’s how to make it:
Step 1: Prepare 1 ripe banana, 5 tablespoons of soybean powder, 200ml of unsweetened fresh milk, a few ice cubes, and 200g of seedless and peeled watermelon.
Step 2: Next, put all the above ingredients into a blender and blend until smooth.
Step 3: Finally, pour the mixture into a glass and enjoy this refreshing and delicious smoothie.
Give it a try and see how it works for you in your weight loss journey!
Watermelon and carrot juice
If you are looking to find out how many calories are in watermelon juice and want to switch up your usual drink, you can try watermelon and carrot juice. The high amounts of vitamins and fiber in carrots combined with the sweetness of watermelon create a tasty and nutritious juice that can also aid in weight loss.
How to make it:
Step 1: Prepare 1 carrot and 1/4 of a watermelon, and add a pinch of salt.
Step 2: Wash and peel the ingredients, and slice them into small pieces to make it easier to juice. Remember to remove the watermelon seeds.
Step 3: Juice the watermelon and carrots together, strain out the pulp, and add a pinch of salt to taste. You can chill the juice in the fridge for about 30 minutes before serving.
Watermelon and carrot juice is a healthy drink that can benefit your weight loss journey. Incorporate it into your daily routine to help control your weight or quickly regain your slim figure.
These are some of our tips on how to make watermelon and carrot juice and its benefits for weight loss. We hope this information is useful for you. Additionally, you can try other healthy drink recipes as well.
John Alen was born in 1971 and is a doctor in the healthcare and psychology fields with many years of experience. He is currently working at easyhealthylive.com, a leading health and psychology blog. Having studied at Y1 National Medical University named after IM Sechenov, John Alen is using his knowledge and experience to help improve the physical and mental health of people in the United States.