Watermelon — 30 kcal

Watermelon contains 7.6g of carbohydrates per 100g, which includes natural sugars. People with diabetes can enjoy Watermelon in moderation — a standard serving (46 kcal) is a reasonable portion. Pairing it with protein or healthy fats can slow sugar absorption.

There is no single 'best' time to eat Watermelon. It works well as a morning energy boost, a pre-workout snack 30–60 minutes before exercise, or a healthy dessert alternative after meals. The 30 kcal per 100g makes it an easy addition to any part of your day.

Watermelon is a natural source of essential vitamins and minerals. Most fruits are rich in vitamin C, potassium, and dietary fiber (0.4g per 100g for Watermelon). Check the full nutrition table above for the complete micronutrient profile.

Availability varies by region. In most markets Watermelon can be found year-round thanks to global supply chains, though flavor and price tend to be best during peak season. Frozen Watermelon retains most nutrients and is a reliable off-season option.

At 30 kcal per 100g, Watermelon is a nutrient-dense choice that fits well into most weight-loss plans. Its 0.4g of fiber per 100g helps promote satiety. Just be mindful of portion sizes — a single serving runs about 46 kcal.