The Summer Fruit I Never Get Tired Of
I grew up eating watermelon the way most kids in the 1960s did — outside, in the backyard, with a paper plate and no concern whatsoever about the mess. You ate it cold, you spit the seeds as far as you could, and the juice ran down your arm whether you wanted it to or not. It was one of those foods that made summer feel like summer.
Decades later, watermelon is still the first thing I reach for at a farmers’ market when the weather turns. And now that I’m paying more attention to what I eat, I’ve come to appreciate it for a different reason: it’s one of the most nutritious things you can snack on, and the calorie count is almost embarrassingly low. More on that in a moment.
How Many Calories in Watermelon?
This is the question most people come here to answer, so let’s get right to it. One cup of diced watermelon contains approximately 46 calories. That makes watermelon one of the lowest-calorie fruits you can eat — lower than grapes, lower than mango, lower than most berries by volume.
The reason is simple: watermelon is about 92% water. You’re eating a lot of volume for very few calories, which is why it’s so satisfying on a hot day without weighing you down. Here’s how the calories break down by serving size:
|
Serving Size |
Approximate Calories |
|
1 cup diced (152g) |
46 calories |
|
1 wedge / 1/16 of melon |
86 calories |
|
2 cups diced |
92 calories |
|
1 lb whole watermelon |
~85 calories |
|
1 medium whole watermelon (20 lbs) |
~1,700 calories total |
Keep in mind these are approximate figures — the exact calorie count varies slightly depending on the variety and ripeness of the watermelon. A sweeter, fully ripe watermelon will have marginally more sugar (and thus slightly more calories) than an underripe one.
Full Nutrition Breakdown
Low in calories doesn’t mean low in nutrition. Here’s what one cup of watermelon actually delivers:
| Nutrient | Amount per Cup | % Daily Value |
|---|---|---|
| Calories | 46 | — |
| Water | 139g | — |
| Carbohydrates | 11.5g | 4% |
| Sugar | 9.4g | — |
| Fiber | 0.6g | 2% |
| Protein | 0.9g | 2% |
| Fat | 0.2g | 0% |
| Vitamin C | 12.3mg | 14% |
| Vitamin A | 865 IU | 17% |
| Potassium | 170mg | 5% |
| Lycopene | 6,890mcg | — |
Based on USDA nutritional data for raw watermelon.
The standout here is lycopene — the antioxidant that gives watermelon (and tomatoes) their red color. Watermelon is actually one of the richest dietary sources of lycopene, and research has linked it to heart health and reduced risk of certain cancers. It’s also more bioavailable from watermelon than from raw tomatoes, because watermelon is eaten without cooking.
Vitamin A supports vision and immune function. Vitamin C is a powerful antioxidant that supports skin health and immune response. And at 92% water content, watermelon is one of the most hydrating foods you can eat — which matters more than people realize on a hot summer day.
What Does Watermelon Taste Like?
Watermelon’s flavor is mild, sweet, and clean — it tastes like refreshment, if that makes sense. There’s a slight floral quality in a really good, ripe one, and almost no acidity, which is why it pairs so well with sharper flavors like feta, lime, and fresh mint.
The texture is crisp and juicy when the fruit is at its peak — almost crunchy with the first bite, then immediately releasing a rush of sweet juice. An underripe watermelon tastes bland and watery, lacking sweetness; an overripe one goes soft and mushy, losing most of its flavor. Getting the ripeness right is everything, which is why the next section matters.
How to Pick a Ripe Watermelon
This is the section I wish someone had taught me years ago. Picking a ripe watermelon from a pile is a skill, and once you know what to look for, you’ll rarely go wrong.
1. Look for the field spot. Turn the watermelon over. Where it rested on the ground, there should be a yellow or creamy-white spot. That’s the field spot, and it’s your most reliable indicator of ripeness. If the spot is white or pale green, the watermelon was picked too early. A deep yellow or orange-yellow spot means it had time to fully ripen on the vine.
2. Pick it up. A ripe watermelon should feel surprisingly heavy for its size. That weight is water — the heavier it is, the more juice it contains. If two watermelons look identical but one feels noticeably heavier, take that one.
3. Look at the skin. The surface should be dull, not shiny. A shiny watermelon is usually underripe. The skin should also feel firm and waxy with no soft spots, bruises, or cuts.
4. Knock on it. Hold the watermelon up to your ear and knock on it with your knuckles. A ripe watermelon gives a deep, hollow thud. An underripe one sounds higher-pitched and dense. An overripe one sounds dull and flat. This one takes a little practice but becomes intuitive quickly.
5. Check for symmetry. Watermelons that grew evenly — getting consistent water and sunlight — tend to be sweeter and more flavorful. Look for a uniform shape without bumps, dents, or irregular sides.
A Brief History of Watermelon
Watermelon has been around far longer than most people realize. It originated in the Kalahari Desert region of southern Africa — present-day Botswana, Namibia, and South Africa — where wild ancestors of the plant still grow today. Ancient Egyptians were cultivating it along the Nile over 5,000 years ago, prizing it as much for its water content as its flavor in an arid climate.
Seeds spread through trade routes across the Mediterranean. By the 13th century, watermelon had reached Europe, and by the 16th century, European colonists had brought it to the Americas.
Enslaved West Africans, already familiar with the fruit from their homeland, played a critical role in establishing watermelon cultivation in the American South — a history that shaped both Southern food culture and, later, some deeply unfortunate racial associations that have followed the fruit ever since.
Today, China produces more than 70% of the world’s watermelons, with India, Turkey, Algeria, and the United States following behind. What started as a survival crop in the African desert is now the fourth most-consumed fruit in the world.
Watermelon Varieties
Watermelons come in more varieties than most people realize. Here are the most common types you’ll encounter:
Crimson Sweet — The classic. Oblong shape, dark green striped rind, bright red flesh, exceptional sweetness. The one you’re most likely to find at any grocery store or farmers’ market.
Seedless — A hybrid variety developed through crossbreeding, not genetic modification. Contains tiny white, undeveloped seeds that are completely edible. Now accounts for the majority of watermelons sold in the U.S.
Yellow Watermelon — Same green exterior as a red watermelon but with yellow flesh inside. Slightly sweeter and honey-like in flavor. Worth trying if you see one.
Moon and Stars — An heirloom variety with a dark green rind dotted with yellow spots resembling a moon and stars. Red flesh, rich flavor, and increasingly available at farmers’ markets.
Icebox / Mini Watermelon — Small, round, about the size of a cantaloupe. Bred to fit in a refrigerator. Same great flavor in a more manageable size — ideal for smaller households.
Ways to Use Watermelon in Cooking
Watermelon’s versatility surprises people. Most think of it as a snack eaten straight from the rind, but it goes well beyond that:
Fresh — The baseline. Chilled and sliced. Nothing needs to be added, though a pinch of Tajín or flaky salt is unexpectedly good.
Salads — Watermelon with feta, fresh mint, and a drizzle of balsamic is one of the great summer salads. Add thinly sliced red onion and arugula for something more substantial.
Grilled — One of the more surprising preparations. Slice into 1-inch planks, brush lightly with oil, and grill over high heat for 2 minutes per side. The heat caramelizes the sugars and dramatically concentrates the flavor. Serve with a squeeze of lime and some crumbled feta.
Salsa — Diced watermelon with jalapeño, red onion, cilantro, and lime juice. Bright, sweet, spicy, and perfect with grilled fish or chicken. I’ve included my recipe below.
Juice and cocktails — Watermelon blends effortlessly. Juice it on its own for the best sports drink nature provides, or blend it with lime juice and tequila for a watermelon margarita that tastes like summer in a glass.
Frozen — Cut into cubes and freeze for a few hours. Eat straight from the freezer as a natural popsicle, or blend frozen chunks into smoothies and slushies.
Storing Watermelon
Whole watermelon keeps well at room temperature for up to two weeks, away from direct sunlight. Don’t refrigerate a whole watermelon until you’re ready to eat it — cold temperatures before cutting can actually reduce lycopene levels and dull the flavor.
Cut watermelon should be wrapped tightly in plastic wrap or stored in an airtight container in the refrigerator, where it will stay fresh for 3 to 5 days. The cut surface dries out quickly, so wrap it as soon as possible after cutting.
Frozen watermelon keeps for up to 3 months. Cut into cubes, spread on a parchment-lined baking sheet, freeze until solid (about 2 hours), then transfer to a freezer bag. Frozen watermelon loses its crisp texture but works beautifully in smoothies, slushies, and blended drinks.
Are Watermelon Seeds Safe to Eat?
Yes — completely safe. Watermelon seeds are not toxic and won’t cause any harm if swallowed. In large quantities they may cause minor digestive discomfort for some people due to their fiber content, but for most people eating a few seeds while enjoying a slice of watermelon is a complete non-issue.
Roasted watermelon seeds are actually a popular snack in parts of Asia and the Middle East — high in protein, magnesium, and healthy fats. If you have a seeded watermelon, save the seeds, rinse and dry them, toss with a little olive oil and salt, and roast at 325°F for about 15 minutes. You’ll be surprised.
Watermelon Salsa
Ingredients
Instructions
- In a medium bowl, combine the watermelon, red onion, red bell pepper, cilantro, jalapeno pepper, lime juice, and salt. Stir well to combine.
- Cover the bowl and refrigerate the salsa for at least 1 hour to allow the flavors to meld.
- Serve the salsa chilled, with chips or as a topping for grilled chicken or fish.
Notes
Watermelon Cooler Recipe
Ingredients
- 1 ½ lbs seedless watermelon cut into large chunks
- 1 pint spring water
- ½ cup sugar
Instructions
- Simply whiz all the ingredients in a blender and then pour it through a sieve.
Notes
Frequently Asked Questions
How many calories are in a cup of watermelon? One cup of diced watermelon contains approximately 46 calories. It’s one of the lowest-calorie fruits available, largely because it’s 92% water by weight.
Is watermelon good for weight loss? It’s an excellent snack choice for anyone watching their weight. The high water and fiber content is filling, the calorie count is very low, and the natural sweetness satisfies sugar cravings without the calorie load of processed snacks. It’s not a magic food, but it’s genuinely helpful as part of a balanced diet.
What is the healthiest part of a watermelon? The red flesh contains the highest concentration of lycopene and vitamins. The white rind is edible and contains citrulline, an amino acid that supports heart health and circulation — most people throw it away without realizing it has nutritional value. The seeds are nutritious too (see Section 9 above).
Is seedless watermelon less nutritious than seeded? No. The nutritional profile of seedless and seeded watermelons is essentially identical. The seedless variety was developed through conventional crossbreeding for convenience, not to alter nutrition.
Can you eat watermelon if you’re diabetic? Watermelon has a high glycemic index (about 72) but a low glycemic load due to its high water content — meaning a typical serving doesn’t raise blood sugar significantly. Most nutrition guidelines allow watermelon in moderation for people with diabetes, but check with your doctor or dietitian for personalized advice.
3 Responses
When I was a kid growing up in south Georgia, my mother made watermelon rind preserves. They were delicious. I have looked high and low for the recipe/method of making them. Have you run across this before?
I have not but I’ll keep my eye out for it. – RG
Watermelon a wonder fruit for the cancer phobias! Thanks for the mention.
Lycopene can be found in tomatoes and i specially love tomatoes because of its nice taste. Lycopene can prevent cancer.’.”:*
Kindest regards