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Juicy, low-calorie stone fruit with vitamin C
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Watermelon plum (70 g) has 32 calories. That works out to 46 calories per 100 g. It contains 8 g of carbs, 0.5 g of protein, 0.2 g of fat and 1 g of fiber. Its 6.7 mg of Vitamin C covers 7% of the Daily Value. Its glycemic index is 40 (low), so it raises blood sugar slowly.
Selected: 1 piece (medium) · 70 g
32
KCAL / 70G
Carbs
8g
· 3% DV
Protein
0.5g
· 1% DV
Fat
0.2g
· 0% DV
Fiber
1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 89% · Protein 6% · Fat 5%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 32 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.01 g | 0% |
| Trans fat | 0 g | |
| Sodium | 0 mg | 0% |
| Total carbohydrate | 8 g | 3% |
| Fiber | 1 g | 4% |
| Protein | 0.5 g | 1% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 70 g | 32 kcal |
| 1 piece (small) | 40 g | 18 kcal |
| 100 g | 100 g | 46 kcal |
| 1 piece (large) | 100 g | 46 kcal |
| 1 piece (extra large) | 130 g | 60 kcal |
| 2 piece (medium) | 140 g | 64 kcal |
| 1 cup (chopped) | 165 g | 76 kcal |
| 1 cup (diced) | 180 g | 83 kcal |
| 3 piece (medium) | 210 g | 97 kcal |
Calculated from 46 calories per 100 g.
A watermelon plum is a plum variety known for its juicy, often red or pink flesh. Despite the name, it is not a cross between a watermelon and a plum; the name refers to the fruit’s appearance or flavor.
Not exactly. A ripe watermelon plum tastes sweet and juicy, with the familiar flavor of a plum; some fruit may have a light watermelon-like note, but it is not a substitute for watermelon.
A ripe watermelon plum gives slightly when pressed gently and may smell sweet. Let firm fruit soften at room temperature, and avoid fruit that is moldy, leaking, or badly bruised.
Yes, watermelon plum skin is edible. Rinse the fruit under running water before eating; peel it if you prefer, though the skin can add a pleasantly tart contrast to the sweet flesh.
To remove the pit, cut a watermelon plum lengthwise until the knife meets the stone, then twist the two halves in opposite directions. Lift out the pit, or cut the flesh away from it if it does not release cleanly.
Watermelon plums grow on plum trees and are generally a summer fruit. Availability and harvest timing vary by growing region and cultivar, so they may appear at different times in local markets.
Refrigerate ripe watermelon plums to slow softening, and keep them unwashed until you are ready to eat them. Leave firm fruit at room temperature to ripen first, then move it to the refrigerator.
Watermelon plums work well in fruit salads, baked desserts, sauces, and preserves. Their juicy flesh is also good eaten fresh; for baking or cooking, remove the pit and cut the fruit into even pieces.
Yes. Wash and dry watermelon plums, remove the pits, and freeze the fruit in slices in a sealed container. Thawed pieces are softer than fresh fruit, so they are best used in smoothies, sauces, or cooked dishes.
No. A watermelon plum is a plum variety, while a pluot is a hybrid fruit developed from plums and apricots. The names can be confused at markets, so look for the variety name or ask the seller.
Vitamins
Vitamin C
6.65mg · 7% DV
Vitamin K
4.48µg · 4% DV
B5
0.09mg · 2% DV
B3
0.29mg · 2% DV
Minerals
Copper
0.04mg · 4% DV
Potassium ⭐
110mg · 3% DV
Phosphorus
11mg · 2% DV
Manganese
0.04mg · 2% DV
Sodium
0mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 32 calories in 1 piece (medium) (70 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Watermelon plum is a juicy plum variety named for its watermelon-like flesh, which is often deep red when cut. It has a central stone and is usually eaten fresh; ripe fruit tends to taste sweet with a gentle tartness.
Enjoy it as a snack, add slices to a fruit bowl, or serve it chilled alongside breakfast. Its high water content and light calorie profile make it a refreshing choice, and it provides vitamin C. Pair it with plain yoghurt or a handful of nuts for a more filling snack.
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
No known major allergens
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.01g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.03g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.