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Whole, round watermelon plums with smooth greenish-yellow skins sit beside a cut fruit showing vivid pink-red flesh around a small central pit.
●Low GI
★Natural

Watermelon plum Calories

Juicy, low-calorie stone fruit with vitamin C

In season: Summer · Autumn

CALORIES · 100 G

46kcal

GI

40low

POTASSIUM · 100 G

157mg

FIBER · 100 G

1.4g

Quick answer

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.

Watermelon plum Nutrition Facts

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%

Watermelon plum nutrition facts table · 1 piece (medium) (70 g)

NutrientAmount% DV
Calories32 kcal
Total fat0.2 g0%
Saturated fat0.01 g0%
Trans fat0 g
Sodium0 mg0%
Total carbohydrate8 g3%
Fiber1 g4%
Protein0.5 g1%

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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How Many Calories in 1 Medium Watermelon plum?

ServingAmountCalories
1 piece (medium)70 g32 kcal
1 piece (small)40 g18 kcal
100 g100 g46 kcal
1 piece (large)100 g46 kcal
1 piece (extra large)130 g60 kcal
2 piece (medium)140 g64 kcal
1 cup (chopped)165 g76 kcal
1 cup (diced)180 g83 kcal
3 piece (medium)210 g97 kcal

Calculated from 46 calories per 100 g.

Frequently Asked Questions About Watermelon plum

What is a watermelon plum?

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.

Does a watermelon plum actually taste like watermelon?

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.

How can you tell when a watermelon plum is ripe?

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.

Can you eat the skin of a watermelon plum?

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.

How do you cut a watermelon plum and remove the pit?

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.

Where do watermelon plums grow, and when are they in season?

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.

Should watermelon plums be refrigerated?

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.

What can you make with watermelon plums?

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.

Can you freeze watermelon plums?

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.

Are watermelon plums the same as pluots?

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.

Watermelon plum Vitamins & Minerals

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

Watermelon plum Glycemic Index

GLYCEMIC INDEX

40
Low
0 Low5570100

GLYCEMIC LOAD

2.8
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Watermelon plum

To burn the 32 calories in 1 piece (medium) (70 g):

🚶

8min

Walking (5 km/h)

🏃

3min

Running (8 km/h)

🚴

4min

Cycling

🏊

4min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Watermelon plum?

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.

How Nutritious Is Watermelon plum?

Nutrient density

High

62/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

43/ 100

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.

Is Watermelon plum Processed?

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.

Does Watermelon plum Contain Allergens?

No known major allergens

Gluten free
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Watermelon plum Good For?

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

Watermelon plum Fat Profile

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.