Do you ever want to just eat a whole watermelon on summer days? Are you curious about how many calories are in a whole watermelon? 

On hot summer days, when the temperature rises, nothing is as satisfying as a juicy watermelon. People love to drink watermelon smoothies and watermelon ice cream.

However, some people can not eat high calorie food items. Furthermore, people who are on a calorie-deficit diet to lose weight count the calories of every single thing they consume. 

This article will tell you the amount of calories in a whole watermelon, or 2 cups. 

How Many Calories Are In A Whole Watermelon?

The watermelon is made up of 90 percent water, which is why it is low in calories per serving.

According to the food data center of the United States Department of Agriculture, whole watermelons 15 inches in length and 7.5 inches in diameter contain 1360 calories. 

Vitamin C: 21% RDI

Vitamin A: 18% RDI

Potassium: 5% RDI

Lycopene: 4% RDI

Fiber: 1% RDI

Magnesium: 2% RDI

Vitamin B6: 4% RDI

How Many Calories In 2 Cups Of Watermelon?

If you eat 2 cups of watermelon in a day, it has 94 calories in it.

2 cups of watermelon contain the following nutrients:

Fat: 0.4 g

Carbohydrates: 22 g

Protein: 0.18 g

Vitamins C: 24.3 mg

Vitamins A: 84.8 mg

lycopene: 1270 mcg

Sugar: 18.6 g

Sodium: 1.5 mg

Fiber: 0.12 g

watermelon wedges on plate with a fork, and a watermelon quarter in the background

Health Benefits of Watermelon

As you learned how many calories are in whole watermelon, here we will tell you what benefits you will get by eating whole watermelon.

There are a variety of health benefits that watermelon offers, such as

1. Good for eye health

Watermelon is packed with nutrients considered good for eye health and can protect you from various age-related vision disorders. It has vitamins A and C, lycopene, lutein, and zeaxanthin, which are beneficial for the eye.

2. Boost heart health

Watermelon is enriched with nutrients that are good for cardiovascular health.

As we know, cardiovascular diseases are the main factor of death worldwide. 80 percent of people suffer from cardiovascular diseases.

Cardiovascular diseases occur mainly due to poor diet choices. According to research, lycopene controls cholesterol levels and blood pressure. High cholesterol levels cause oxidative damage, and high blood pressure can lead to Myocardial infarction and stroke.

Thus to get rid of cardiovascular diseases, add watermelon to your diet.

Watermelon has citrulline in it, which increases the nitric oxide content, which causes the dilation of blood vessels, which decreases the blood pressureMoreover it is shown that it causes quick heart rate recovery.

According to research, eating foods containing lycopene can decrease the chances of cardiovascular diseases. Another study in 2012 published in the American Journal of Hypertension showed a connection between fruit and cardiovascular diseases.

A study has proved drinking the juice of watermelon can control hypertension. Moreover, it is said that L-citrulline and L-arginine present in watermelon can make the arteries function better.

3. Aid digestion

Watermelon has low fiber content and high water content. These both are mandatory for proper digestion.

Fiber makes bowel movements regular. On the other hand, water provides lubrication to the digestive tract and causes easy passage of waste products.

According to research, people who consume food with low fluid and less fiber content undergo constipation.

4. Makes skin clear

Watermelon is considered good for the skin because it contains vitamins A and C.

Vitamin C in both oral and topical form is good for the skin as it causes the production of collagen. This protein is needed for healthy skin and strong hair.

The high content of vitamin C prevents wrinkle formation and dry skin. Vitamin A causes the regeneration of skin cells.

5. Reduces muscle soreness

Watermelon is packed with citrulline, which is an amino acid good for muscle soreness.

Moreover, you can get it in supplement form.

Research showed that citrulline increases the production of nitric oxide, which makes aerobic performance good. It prevents muscle fatigue.

This causes the dilation of blood vessels, thus reducing the stress on the heart.

Thus, taking watermelon to provide energy and prevent muscle fatigue after exercise is good. A study has proved that if athletes take watermelon after exercise, it leads to less fatigue compared to those who don’t take watermelon.

6. Prevents muscle degradation

Watermelon has lycopene which is so beneficial for eye health. Most people nowadays are suffering from a disease known as age-related macular degeneration AMD. This disease can cause blindness in elderly people.

Lycopene is an antioxidant and anti-inflammatory substance that helps prevent AMD.

According to research, lycopene decreases the capacity of inflammation cells to damage cells. In this way, it prevents eye diseases.

7. Reduces inflammation and oxidative stress

Inflammation is a main component of so many diseases. Watermelon has ingredients like vitamin C, antioxidants, and lycopene. All these substances decrease the inflammation and damage due to oxidative stress.

The research was carried out on rats in which a group of rats were fed watermelon, and it was seen that they produced fewer inflammatory markers of C-reactive protein.

Another study showed that people with obesity and high inflammatory markers were given 500 mg of vitamin C 2 times a day. It was shown that they had a production of inflammatory markers.

A study proved that lycopene could help in treating Alzheimer’s disease.

8. Prevents cancer

Watermelon also contains magnesium, potassium, vitamin A, vitamin B6, and C.

According to a study, some anticancer substances like lycopene and cucurbitacin E are present in watermelon. Lycopene decreases the chances of prostate and colorectal cancers.

It decreases the level of insulin-like growth factor (IGF).IGF promotes cell division.

Cucurbitacin causes the autohypnosis of cancer cells. Thus preventing cancer. Autophagy means eating harmful or foreign substances.

girl in field eating watermelon section

Side effects of consumption of excessive watermelon

Eating anything in excessive amounts causes serious issues. As we mentioned how many calories are in whole watermelon? It’s mean you are getting 1300 plus calories. If you eat watermelon in more than the recommended amount, it can cause adverse effects like:

1. Cardiovascular diseases

if you eat a whole watermelon in a day, it can cause heart problems in you. Because watermelon has a high content of potassium, overeating fruit rich in potassium leads to cardiovascular issues like cardiac arrest, irregular heartbeat, pulse, etc.

2. High risk for diabetic patients

Diabetics should eat watermelon in moderate amounts because it is the source of glucose. When diabetic patients eat too much watermelon, it increases the glucose level in the body, and the sugar level spikes up and causes swelling. That’s why diabetic patients avoid overeating on watermelon

3. Allergic reaction

consuming watermelon more than the recommended daily value leads to allergic reactions like dizziness, rashes, tongue, headache, etc.

4. Pregnancy issues

If you are pregnant, you should eat watermelon in moderate amounts, because excess sugar can cause gestational diabetes during pregnancy. 

5. Loose stool

A special type of sugar present in watermelon called sorbitol loose motion if the level of sorbitol increases.


Can I eat watermelon on an empty stomach?

Yes, it is safe to eat watermelon on an empty stomach!

How many calories are in one slice of watermelon?

According to the United States Department of Agriculture, one slice of watermelon has 86 calories.

Is watermelon good for the liver?

Yes, watermelon is good for the liver because it is a great source of antioxidants that promote liver health.

Is watermelon linked to weight gain?

No, watermelon is a low-calorie fruit which should not cause weight gain.

If you enjoyed this post, “How Many Calories Are In A Whole Watermelon”, and would love to see more, join me on YoutubeInstagramFacebook & Twitter!

Get discounted copies of my cookbook here.

Fortunately, because of the ads on our website, readers and subscribers of Healthier Steps are sponsoring many underprivileged families. Thank you!

Also, please leave a star rating! ;-)