How Many Calories in Watermelon?
1 felie medie (280g) = 84 kcal
Nutritional Values per 100g
Standard Serving
1 felie medie (280g) contains 84 calories.
Best time: Perfect as a hydrating snack in summer or after exercise
Benefits
- ✓Extremely low in calories (30 kcal/100g) and very hydrating (over 90% water) - ideal in summer and on a caloric deficit
- ✓A source of lycopene, an antioxidant linked to cardiovascular protection and prostate health
- ✓Contains citrulline, an amino acid that supports blood flow and may reduce muscle fatigue
- ✓Provides vitamin C and vitamin A (beta-carotene) for immunity and skin health
- ✓A natural rehydrator with potassium - good for rebalancing after exercise on hot days
Considerations
- !High glycemic index, although with a low glycemic load thanks to its high water content
- !Low in fiber - the satiety effect is modest, easy to eat in large amounts
- !Large portions add sugar and water quickly - moderation for those with diabetes or strict calorie tracking
FitAzi Tip
FitAzi loves watermelon as a summer dessert with high volume and low caloric density - you feel visually full without loading up calories. For a more balanced and filling snack, combine it with cottage cheese or Greek yogurt, adding protein and slowing sugar absorption.
Frequently Asked Questions
A small slice of watermelon (about 150g) has 45 calories, with 0.9g protein, 12g carbs, and 0.3g fat. It's a very hydrating, light snack, ideal in summer or after a workout.
A medium slice of watermelon (about 280g) has 84 calories, with 1.7g protein, 22g carbs, and 0.6g fat. This is the standard portion - enough to feel visually full with minimal caloric impact.
A large slice of watermelon (about 400g) has 120 calories, with 2.4g protein, 32g carbs, and 0.8g fat. Even at a large portion, it stays one of the lowest-calorie fruits thanks to being over 90% water.
100g of watermelon has 30 calories, with 0.6g protein, 8g carbs, 0.2g fat, and 0.4g fiber. It's among the lowest-calorie fruits, which is why it can be eaten generously even on a strict calorie deficit.
A glass of watermelon juice (about 250ml) has around 75 calories, with 1.5g protein and 20g carbs. Juice keeps almost all the calories of the flesh but loses most of the fiber, so it's less filling than eating the whole fruit.
Yes, watermelon is an excellent food for weight loss thanks to its very low calorie density (30 kcal/100g) and high water content, which provides visual fullness and hydration for very few calories. Since it's low in fiber, it digests quickly - pair it with a protein source (cottage cheese, Greek yogurt) for longer satiety.
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Disclaimer
Nutritional values shown are approximate and may vary depending on preparation method and origin. Consult a nutrition specialist for personalized recommendations.