Watermelon Juice Recipe: No Sugar, 140 kcal, 30-Second Blend
- Why Watermelon Juice Is the Ultimate Summer Cooler
- Nutrition Facts
- How Many Calories in Watermelon Juice?
- Ingredients
- Step-by-Step Recipe
- Best Portable Blenders for This Recipe
- The Science Behind It
- 3 Variations to Try
- 3 Common Mistakes to Avoid
- Related Reading
- Frequently Asked Questions
- ⭐ Summer Drinks with a Portable Blender: 34 Recipes (Pillar)
Why Watermelon Juice Is the Ultimate Summer Cooler
Watermelon is about 91% water, by Health Canada data. That is why it turns into juice so fast. On a hot Indian summer day, a cold glass is an easy way to drink more fluid.
Street stalls in many Indian cities sell fresh tarbooz ka ras (watermelon juice) in summer. Many add a pinch of kala namak (black salt). Simple and tasty.
You can make the same drink at home. A portable blender turns watermelon cubes into smooth juice in about 30 seconds. No juicer, no strainer, no mess.
The best part? You do not need sugar. Ripe watermelon is naturally sweet. A squeeze of lime and a few mint leaves is all you need for flavour.
Nutrition Facts: Watermelon Juice (One Batch, About 465 ml)
| Calories | About 141 kcal |
| Protein | 3.0 g |
| Carbs | 36 g |
| Fat | 0.7 g |
| Fibre | 2.2 g |
| Sugar | 28 g (all natural) |
Source: Health Canada, Canadian Nutrient File, food 1691 (raw watermelon: 30 kcal, 0.61 g protein, 6.2 g sugar per 100 g), food 1594 (lime juice) and food 4725 (fresh spearmint). Our sum: 450 g watermelon gives 135 kcal, the lime juice about 4 kcal and the mint about 2 kcal. Unstrained, no sugar.
How Many Calories in Watermelon Juice?
These numbers use Health Canada's data for raw watermelon: 30 kcal, 0.61 g protein, 0.15 g fat and 6.2 g sugar in 100 g (Canadian Nutrient File, food 1691). We count 1 ml of fresh juice as about 1 g, which is close for a fruit that is about 91% water. The juice is blended and not strained, with no sugar.
| Serving | Calories | Protein | Natural sugar |
|---|---|---|---|
| 100 ml | About 30 kcal | 0.6 g | 6 g |
| 1 glass, 250 ml | About 75 kcal | 1.5 g | 15.5 g |
| 500 ml | About 150 kcal | 3 g | 31 g |
| This recipe, about 465 ml | About 141 kcal | 3 g | 28 g |
With sugar: one level teaspoon of white sugar (5 ml) weighs about 4.2 g and adds about 16 kcal. One tablespoon (15 ml) adds about 49 kcal. That is Health Canada data for granulated sugar (food 4318). Ripe watermelon does not need it.
Watermelon juice protein: it is low. A 250 ml glass has only about 1.5 g protein. If you want a protein drink, see the high-protein variation below.
How much should you drink? The ICMR-NIN Dietary Guidelines for Indians 2024 say whole fruit is better than juice, because it has fibre. They say a fresh juice for one person should come from not more than 100 to 150 g of fruit, taken occasionally (Dietary Guidelines for Indians 2024, page 90). 150 g of watermelon is about 45 kcal. So one batch of this recipe, made from 450 g, is enough for two or three people. Watermelon juice is in the guideline's list of drinks to choose over soft drinks.
Ingredients (One Batch, About 465 ml)
- 450 g seedless watermelon, cubed. That is about 700 ml of cubes, or a little under 3 cups, by Health Canada's serving data (250 ml of diced watermelon weighs about 161 g).
- 15 ml fresh lime juice, about 1 small lime, for tang
- 5 g fresh mint leaves, a small handful, for aroma
Total cost: just the fruit, 1 lime and a few mint leaves. Watermelon prices change by city and season, so check your local market rate.
Step-by-Step Recipe
- Cube the watermelon. Cut 450g of seedless watermelon into 2-3cm cubes. Remove any seeds if using a seeded variety.
- Add half the cubes first. 450 g of cubes takes up about 700 ml, which is more than a 500 ml bottle holds. Add half the cubes with the lime juice and mint leaves. Blend once, then add the rest of the cubes.
- Blend for 30-45 seconds in total. Watermelon blends fast because it is mostly water. On our 450 ml portable blender, one press runs a 20-second quick blend and then stops, so two presses is about right.
- Optional: strain. If you want perfectly smooth juice, pour through a fine mesh strainer. Most people skip this step.
- Serve immediately. Watermelon juice separates quickly. Drink it within 15 minutes for the best taste and colour.
Pro tip: Add a pinch of kala namak (black salt) for that authentic Indian street vendor flavour. It brings out the sweetness of the watermelon.
Best Portable Blenders for This Recipe
Any of these InstaCuppa portable blenders can make this recipe. Prices and specs below are from our own product pages on 12 October 2026. All five were in stock. Prices can change, so check the product page.
| Model | Capacity | Price | Best For |
|---|---|---|---|
| Portable Blender 500 ml (4000 mAh) | 500 ml | Rs 2,799 | Full batch in two halves, 230 W motor |
| Portable Blender Bottle 6000 mAh | Not listed on the product page | Rs 3,199 | Biggest battery, LED battery display |
| Portable Blender Bottle 450 ml | 450 ml | Rs 2,999 | Travel, 230 W motor, 20-second quick blend |
| Ultra Slim Portable Blender Bottle | 480 ml | Rs 2,799 | Slim bag fit, 180 W, 3000 mAh battery |
| Portable Blender 400 ml (2000 mAh) | 400 ml | Rs 1,999 | Half batch (225 g watermelon), 150 W |
Did You Know?
Watermelon contains L-citrulline, an amino acid that the body uses to make nitric oxide, which helps blood vessels relax. A 2014 study in the American Journal of Hypertension gave 13 obese adults with high blood pressure a watermelon supplement for 6 weeks. Their blood pressure was lower than on a placebo. That study used a supplement, not juice.
Juice studies are less clear. In a 2021 trial, 21 healthy women after menopause drank two 360 ml glasses of 100% watermelon juice a day for 4 weeks. Their blood pressure and blood vessel tests did not change. In a 2025 pilot trial, 39 adults with raised blood pressure ate 1 or 2 cups of watermelon a day for 4 weeks. Their blood pressure was not significantly different from the control group. So enjoy watermelon juice as a drink, not as a blood pressure treatment.
Sources: Figueroa et al., American Journal of Hypertension, 2014; Ellis et al., Nutrition, Metabolism and Cardiovascular Diseases, 2021; Singh et al., Nutrients, 2025.
3 Variations to Try
1. Cucumber Cooler (~165 kcal)
Add 150 g cubed cucumber to the base recipe. Cucumber has 16 kcal per 100 g (Health Canada, food 2363), so it adds about 24 kcal. The batch gets bigger, so each glass has less sugar. It also adds a fresh, cool flavour.
2. High-Protein Version (~310 kcal before protein powder)
Blend 30 g dried watermelon seed kernels with the base recipe. 100 g of these kernels has 557 kcal, 28.3 g protein and 7.3 mg iron (Health Canada, food 2599). So 30 g adds about 167 kcal and 8.5 g protein, for about 11.5 g protein in the batch. If you add 20 g whey protein powder too, add the calories and protein printed on its label.
3. Kids Frozen Slushie (~140 kcal)
Add 100 g ice cubes and blend to a slush. Ice has no calories, so the batch keeps about 140 kcal. Serve with a thick straw. Check that your blender is made to crush ice first.
3 Common Mistakes to Avoid
- Overfilling the bottle. 450 g of watermelon cubes takes up about 700 ml before blending. If you pack it all in at once, the lid may not close or the juice may leak. Do not fill past the max line. Blend half, then add the rest.
- Not removing seeds. If you are using a seeded variety, pick out the black seeds first. Blended seeds make the juice gritty.
- Blending for too long. Watermelon is soft and blends in about 30 seconds. Use short cycles. Our 450 ml model runs a 20-second quick blend and then stops on its own.
InstaCuppa Portable Blender 500 ml
Blend smoothies, shakes and juices anywhere. Rechargeable 4000 mAh battery, 230 W motor, 500 ml jar.
Rs 2,799 on 12 October 2026
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Frequently Asked Questions
How many calories are in watermelon juice without sugar?
Fresh watermelon juice without sugar has about 30 kcal per 100 ml. A 250 ml glass has about 75 kcal, and 500 ml has about 150 kcal. This recipe makes about 465 ml with about 140 kcal. These numbers use Health Canada data for raw watermelon.
How much protein is in watermelon juice?
Very little. Watermelon has 0.61 g protein per 100 g, so a 250 ml glass of juice has about 1.5 g protein. A 500 ml bottle has about 3 g. For more protein, blend in dried watermelon seed kernels.
How many calories are in 1 glass of watermelon juice?
A 250 ml glass of fresh watermelon juice with no sugar has about 75 kcal. A smaller 150 ml glass has about 45 kcal. Each teaspoon of sugar you add puts in about 16 kcal more.
Is watermelon juice good for weight loss?
Watermelon juice without sugar is low in calories, at about 75 kcal per 250 ml glass. That makes it a better choice than a sugary soft drink. But juice has less fibre than whole fruit, so the Dietary Guidelines for Indians 2024 prefer whole fruit. No drink causes weight loss by itself.
Can I drink watermelon juice every day?
The Dietary Guidelines for Indians 2024 say a fresh juice for one person should come from not more than 100 to 150 g of fruit, taken occasionally. Whole fruit is better. A small glass made from about 150 g of watermelon, with no sugar, fits that advice. Share a full batch of this recipe with two or three people.
Does watermelon juice need sugar?
No. Ripe watermelon is naturally sweet. One batch of this recipe already has about 28 g of the fruit's own sugar. A squeeze of lime juice is enough to balance the flavour.
Can I store watermelon juice overnight?
It is best fresh. The pulp settles and the taste fades as it stands. If you must keep some, cover it and put it in the fridge right away. Shake it well before drinking.
Is watermelon juice good for skin?
Watermelon has lycopene, about 4.5 mg per 100 g by Health Canada data. In a 2005 study, people who took about 10 mg of lycopene a day from tomato products for 12 weeks got less skin redness from UV light. That study did not test watermelon juice, and juice is not a sunscreen.
More on what watermelon juice does for hydration and skin: Watermelon Juice Benefits.
Sources
We read every source below on 12 October 2026. Product facts come from our own product pages on the same day.
- Health Canada, Canadian Nutrient File: raw watermelon (food 1691), with its serving sizes, lime juice (food 1594) and fresh spearmint (food 4725).
- ICMR-NIN, Dietary Guidelines for Indians 2024, page 90 (fresh juice from not more than 100 to 150 g of fruit).
- Figueroa et al., 2014, Ellis et al., 2021 and Singh et al., 2025 on watermelon and blood pressure.
- Aust et al., 2005 on lycopene and UV skin redness.
Ready to Blend?
Make this recipe in about 30 seconds with an InstaCuppa portable blender. Rechargeable and small enough for your bag.
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