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Washing
Wash the watermelon thoroughly.
Watermelon juice
Watermelon juice has 27.8 calories per serving (1 Glass) — that's 11.1 calories per 100g. It provides 0.9g protein, 5.6g carbs, and 0.2g fat. With a low glycemic index (GI: 55), this recipe is suitable for diabetes management, heart health.
Track the exact calories and macros of Watermelon juice in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Glass (240 g)
- Calories27.8 kcal
- Carbs5.6 g (22.2 kcal)
- Protein0.9 g (3.5 kcal)
- Fats0.2 g (2.1 kcal)
Nutrition Label
Watermelon juice
- Serving Size1 Glass (240 g)
- Calories27.8 kcal
- Carbs5.6 g
- Fiber1.0 g
- Sugar5.3 g
- Protein0.9 g
- Fat0.2 g
- Saturated fat0.1 g
- Mono unsaturated fat0.0 g
- Poly unsaturated fat0.1 g
- Cholesterol0.0 mg
- Sodium2.9 mg
Nutrition per 100g
- Calories11.1 kcal
- Carbs2.2 g
- Fiber0.4 g
- Sugar2.1 g
- Protein0.3 g
- Fat0.1 g
- Cholesterol0.0 mg
- Sodium1.2 mg
1 serving = 250g
Cooking time: 10 minutes
Serves: 1 persons
Ingredients
Water melon dark green
150 Grams
Water
100 Milliliter
Instructions
1
2
Peeling
Separate the edible part from the peel.
3
Chopping
Chop it into fine pieces.
4
Blending
Blend the watermelon pieces along with water in a blender.
5
Serving
Serve it without straining.
Glycemic Index
55 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Health Goals Suitability
Weight Loss
At 27.8 kcal per serving, this can fit into a weight loss diet with mindful portion control.
Diabetes
With a low glycemic index of 55, this recipe supports stable blood sugar levels.
Muscle Gain
Low protein content (0.9g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Zero cholesterol and low saturated fat (0.1g) make this heart-friendly. Low sodium content is ideal for blood pressure management.
PCOS
Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions.
Portion Guidance
Weight Loss
1 Glass (~250g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Glass (~250g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Glass (~250g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Glass (~250g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Boost protein
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Meal prep friendly
Watermelon juice stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (55.5-83.3 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Watermelon juice contains 27.8 kcal (0.9g protein, 5.6g carbs, 0.2g fat). That's 11.1 kcal per 100g. You can track exact portions in the Hint app.
At 27.8 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 55, this recipe supports stable blood sugar levels. The glycemic index is 55 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Watermelon juice has 0.9g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Watermelon juice is light enough for dinner at 27.8 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Watermelon juice is low in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response.
Scientific References
Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Portion control is one of the most effective strategies for managing calorie intake and body weight
Rolls BJ (2014). What is the role of portion control in weight management? International Journal of Obesity.
DOI: 10.1038/ijo.2014.82
