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Watermelon Refresher Calories
A hydrating watermelon drink with naturally occurring fruit sugars
In season: Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Watermelon Refresher (240 g) has 72 calories. That works out to 30 calories per 100 g. It contains 17.3 g of carbs, 1.4 g of protein, 0.5 g of fat and 0.5 g of fiber. Its 19.4 mg of Vitamin C covers 22% of the Daily Value. Its glycemic index is 72 (medium), so it raises blood sugar at a moderate pace.
Watermelon Refresher Nutrition Facts
Selected: 1 cup (medium) · 240 g
72
KCAL / 240G
Carbs
17.3g
· 6% DV
Protein
1.4g
· 3% DV
Fat
0.5g
· 1% DV
Fiber
0.5g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 87% · Protein 7% · Fat 6%
Watermelon Refresher nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 72 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.06 g | 0% |
| Trans fat | 0 g | |
| Sodium | 2.4 mg | 0% |
| Total carbohydrate | 17.3 g | 6% |
| Fiber | 0.5 g | 2% |
| Protein | 1.4 g | 3% |
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 Cup of Watermelon Refresher?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 72 kcal |
| 100 g | 100 g | 30 kcal |
| 1 cup (small) | 150 g | 45 kcal |
| 1 cup (small) | 180 g | 54 kcal |
| 1 serving (medium) | 250 g | 75 kcal |
| 1 cup (large) | 300 g | 90 kcal |
| 1 bottle (medium) | 330 g | 99 kcal |
| 1 serving (large) | 350 g | 105 kcal |
| 1 bottle (large) | 500 g | 150 kcal |
Calculated from 30 calories per 100 g.
Frequently Asked Questions About Watermelon Refresher
What is a Watermelon Refresher made of?
A Watermelon Refresher is a cool watermelon-based drink. Simple versions blend watermelon with water or ice, while recipes may add lime, mint, or other ingredients; the exact mix varies by recipe.
How do you make a Watermelon Refresher at home?
Blend seedless watermelon until smooth, then serve your Watermelon Refresher cold. Add a little water for a lighter texture or ice for a slushier drink; taste it before adding any sweetener.
Is a Watermelon Refresher the same as watermelon juice?
No, a Watermelon Refresher may include water, ice, citrus, or herbs in addition to watermelon. Watermelon juice usually refers to the liquid extracted from blended or pressed watermelon, with fewer added ingredients.
Does a Watermelon Refresher contain caffeine?
A basic Watermelon Refresher has no caffeine because watermelon is naturally caffeine-free. A café or packaged version may use added tea or another caffeinated ingredient, so check its ingredient information if caffeine matters to you.
Does a Watermelon Refresher have added sugar?
It does not need added sugar: ripe watermelon gives a Watermelon Refresher natural fruit sweetness. Some recipes or café versions add syrup, so ask for it unsweetened or leave the sweetener out when making it at home.
Can a Watermelon Refresher help you stay hydrated?
Yes, a Watermelon Refresher contributes fluid and can be a refreshing choice in hot weather. It is not a substitute for drinking water throughout the day, particularly after sweating or spending time in the heat.
Should you strain a Watermelon Refresher after blending it?
No, straining is optional. Leaving the blended watermelon pulp in your Watermelon Refresher gives it a thicker texture; strain it through a fine sieve if you prefer a smoother, juice-like drink.
How long does a Watermelon Refresher keep in the fridge?
A Watermelon Refresher is best enjoyed freshly made. Refrigerate leftovers in a covered container and drink them soon; the mixture can separate and lose its fresh taste as it sits, so stir it before serving.
Can you freeze a Watermelon Refresher?
Yes, you can freeze a Watermelon Refresher, though its texture may separate when thawed. Freeze it in portions and blend or stir it again before serving, or enjoy it partly frozen as a slushy drink.
Is a Watermelon Refresher a good drink before a workout?
A Watermelon Refresher can provide fluid and a light source of fruit carbohydrate before exercise. It is not a complete pre-workout meal, so pair it with food if you need more sustained energy for a longer session.
Watermelon Refresher Vitamins & Minerals
Vitamins
Vitamin C
19.44mg · 22% DV
B5
0.53mg · 11% DV
Vitamin A
67.2µg · 7% DV
B6
0.12mg · 7% DV
Minerals
Copper
0.1mg · 11% DV
Potassium ⭐
269mg · 8% DV
Magnesium
24mg · 6% DV
Manganese
0.09mg · 4% DV
Sodium
2.4mg · 0% DV
Watermelon Refresher Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Watermelon Refresher
To burn the 72 calories in 1 cup (medium) (240 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.
What is Watermelon Refresher?
A Watermelon Refresher is a chilled drink made from watermelon juice or blended watermelon flesh. It is a straightforward way to enjoy ripe watermelon as a drink; recipes may thin it with water or serve it over ice, but the fruit gives it its characteristic flavour.
Its sweet, delicate taste makes it a popular warm-weather refreshment, enjoyed on its own or alongside a meal. The texture can be smooth or slightly pulpy depending on how the watermelon is prepared. It is mostly water, with naturally occurring fruit sugars, and provides 30 calories per 100 g. For a lighter version, skip added sweeteners; fresh mint or a squeeze of lime pairs well with the fruit.
How Nutritious Is Watermelon Refresher?
Nutrient density
Medium
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
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 Refresher Processed?
NOVA 2
Minimally Processed
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 Refresher Contain Allergens?
No known major allergens
Which Diets Is Watermelon Refresher Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Watermelon Refresher Fat Profile
SATURATED
0.06g
MONOUNSATURATED
0.09g
POLYUNSATURATED
0.02g
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Nutrition data compiled from USDA FoodData Central and scientific sources.