Watermelon Benefits & Nutrition
Watermelon benefits: nutrition per 100 g (30 kcal), how much to eat a day, who should be careful and the best season in India. Also called Tarbooz.
Written by HealthSensibly Editorial TeamReviewed by the HealthSensibly editorial teamUpdated
Tarbooz · Fruits
- 30 kcalenergy
- 0.6 gprotein
- 0.4 gfibre
- Mar–Jun (summer)best season in India
Per 100 g (raw flesh) 🟢 In season now
Health benefits of watermelon
- About 91% water — helps with hydration in Indian summers.
- Contains lycopene, an antioxidant pigment.
- Very low in calories for a sweet treat.
- Contains citrulline, an amino acid studied for exercise recovery.
How to eat it
Eat chilled slices, blend into juice with mint (no sugar needed), or toss into salads with feta or chaat masala.
How much a day: 1–2 cups (150–300 g).
Who should be careful
- High glycaemic index — people with diabetes should keep to a small portion with a meal.
- Cut fruit spoils quickly in heat; refrigerate and eat the same day.
Best season in India
Mar–Jun (summer). See the month-by-month seasonal chart →
Frequently asked questions
What are the health benefits of watermelon?
About 91% water — helps with hydration in Indian summers. Contains lycopene, an antioxidant pigment. Very low in calories for a sweet treat.
How much watermelon can I have a day?
1–2 cups (150–300 g). Eat chilled slices, blend into juice with mint (no sugar needed), or toss into salads with feta or chaat masala.
Who should be careful with watermelon?
High glycaemic index — people with diabetes should keep to a small portion with a meal. Cut fruit spoils quickly in heat; refrigerate and eat the same day.
When is watermelon in season in India?
Mar–Jun (summer).
More fruits
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