Watermelon has 30 kcal and 6.2 g sugar per 100 g. At 92% water, watermelon is one of the most hydrating and satiating foods per calorie. Each 100 g/day fruit increase is linked to 14 g/year less weight gain (Schwingshackl et al., PLOS ONE 2015, n=563,277). Refreshing, crisp, and sweet — Bulgarian watermelons from the Thracian Plain are prized for size.
How should I track Watermelon?
When tracking Watermelon, weigh the edible portion — after peeling, coring, or removing seeds. The part you throw away does not count, but it can make up 20–40% of the total weight depending on the fruit. A systematic review (Whitton et al., Adv Nutr 2022) found that fruits are among the most commonly misestimated food groups. One more thing to watch: fresh and dried versions have very different calorie density. A handful of dried fruit can have the same calories as a whole bowl of fresh — always double-check which form you are logging.