Watermelon is a refreshing summer fruit enjoyed by many for its juicy sweetness. This popular melon not only satisfies thirst but also provides nutritional benefits. A single cup of diced watermelon contains just 46 calories, making it a light and hydrating snack option.

One cup (152 grams) of diced watermelon provides 11.5 grams of carbohydrates, 0.6 grams of fiber, and 0.9 grams of protein. The fruit consists of 91% water, contributing to its low calorie content and hydrating properties. Watermelon also offers essential vitamins and minerals, including vitamin C and lycopene, an antioxidant that gives the fruit its characteristic red color.

While watermelon is primarily composed of water and carbohydrates, it contains minimal fat and protein. Its natural sugars account for about 9.4 grams per cup, giving it a relatively high glycemic index of 76. Despite this, the fruit’s high water content and presence of fiber help moderate its impact on blood sugar levels when consumed in moderation.

Nutritional Profile

Watermelon offers a refreshing and hydrating nutritional profile with minimal calories and a variety of essential nutrients. This juicy fruit is particularly rich in vitamins, minerals, and antioxidants while being low in fat and protein.

Calories and Macronutrients

A 1-cup serving (152g) of diced watermelon contains approximately 46 calories. It provides 0.9 grams of protein and 0.2 grams of fat. The low calorie and fat content make watermelon an excellent choice for those watching their weight or following a low-fat diet.

Watermelon is virtually fat-free, with minimal amounts of saturated, polyunsaturated, and monounsaturated fats. It contains no cholesterol, making it heart-healthy.

Carbohydrates and Fiber

Watermelon’s carbohydrate content is primarily composed of natural sugars. A 1-cup serving contains about 11.5 grams of total carbohydrates. Of this, 9.4 grams are sugars, including fructose, glucose, and sucrose.

The fruit provides 0.6 grams of dietary fiber per cup. While not a significant source of fiber, it contributes to daily intake. Watermelon has a high glycemic index of 76, but its low carbohydrate content per serving results in a low glycemic load.

Vitamins and Minerals

Watermelon is an excellent source of vitamin C, providing 12.3 mg per cup, or about 14% of the daily value. It also contains small amounts of vitamins A, B6, and thiamin.

The fruit is rich in lycopene, a powerful antioxidant that gives watermelon its red color. It also contains beta-carotene and citrulline.

Mineral content includes potassium (170 mg per cup), magnesium (15 mg), and small amounts of calcium, iron, and zinc. Watermelon is naturally low in sodium, with only 1.5 mg per cup.

Health Benefits

Watermelon offers numerous health benefits due to its high water content and rich nutrient profile. This refreshing fruit provides hydration, antioxidants, and essential vitamins and minerals that support overall well-being.

Hydration and Weight Loss

Watermelon consists of 91% water, making it an excellent choice for staying hydrated. Its high water content and low calorie density can aid in weight management efforts.

One cup (152g) of diced watermelon contains only 46 calories while providing a satisfying and filling snack. The fruit’s natural sweetness can help curb cravings for higher-calorie treats.

Watermelon juice is also a hydrating option, especially after physical activity. It replenishes fluids and electrolytes lost through sweat.

Antioxidants and Phytonutrients

Watermelon is rich in antioxidants and phytonutrients that protect cells from damage. Lycopene, the compound responsible for watermelon’s red color, is a powerful antioxidant.

One cup of watermelon provides 12.5 mg of vitamin C, which is 14% of the daily value. Vitamin C supports immune function and collagen production.

The fruit also contains vitamin A, essential for eye health and immune function. Additionally, watermelon offers citrulline, an amino acid with potential cardiovascular benefits.

Heart Health and Blood Sugar Control

Watermelon’s nutrients may contribute to heart health and blood sugar management. Potassium and magnesium in watermelon support healthy blood pressure levels.

The fruit’s fiber content, though modest at 0.6g per cup, aids digestion and helps regulate blood sugar. Watermelon has a high glycemic index but a low glycemic load due to its high water content.

Despite containing 9.4g of sugar per cup, watermelon’s overall nutritional profile makes it a heart-healthy choice when consumed as part of a balanced diet.

Dietary Considerations

Watermelon can be a nutritious addition to various eating patterns. Its low calorie content and high water percentage make it suitable for many diets. Understanding appropriate portion sizes and potential allergen concerns is important for optimal consumption.

Allergy and Intolerance Information

Watermelon allergies are rare but can occur. Some individuals may experience oral allergy syndrome, characterized by itching or swelling in the mouth after eating raw watermelon. This reaction is often linked to pollen allergies.

Cross-reactivity with other fruits like cantaloupe or honeydew is possible. People with latex allergies may also react to watermelon due to similar proteins.

Watermelon is naturally gluten-free and low in FODMAPs, making it suitable for those with celiac disease or irritable bowel syndrome.

Eating Patterns and Portion Sizes

A common serving size of watermelon is 1 cup (154g) of diced fruit, containing approximately 46 calories. This portion provides about 11.5g of carbohydrates and 0.6g of fiber.

For weight loss or maintenance, watermelon can be a satisfying, low-calorie snack. Its high water content promotes fullness.

Recommended daily intake varies based on individual needs. As part of a balanced diet, 1-2 cups of fruit per day is typical for adults.

Watermelon fits well into various eating patterns:

• Low-carb diets: Moderate portions due to sugar content
• Mediterranean diet: As part of daily fruit intake
• Plant-based diets: Rich source of vitamins and minerals

Portion control is key. While nutritious, excessive consumption may lead to increased sugar intake.

Culinary Use and Recipes

Watermelon’s versatility in the kitchen extends beyond simple snacking. Its refreshing flavor and high water content make it a popular ingredient in both sweet and savory dishes.

Cooking and Preparation

Watermelon requires minimal preparation for most recipes. Simply rinse the exterior before cutting. For cubes or balls, slice the melon in half, then into wedges. Remove the rind and cut the flesh into desired shapes.

Watermelon rind is edible and can be pickled or candied. The seeds are also edible – roast them for a crunchy snack. Juicing watermelon is easy with a blender or juicer, producing a hydrating beverage.

For salads, dice watermelon into small cubes. Larger chunks work well for grilling, which caramelizes the sugars and intensifies the flavor. Puree watermelon for use in smoothies, sorbets, or cocktails.

Recipe Ideas

Watermelon pairs well with feta cheese, mint, and balsamic in salads. Try a Spinach Watermelon Salad with crumbled feta and a light vinaigrette. For a twist on salsa, combine diced watermelon with red onion, jalapeño, and cilantro to top grilled chicken or fish.

Blend watermelon with lime juice and mint for a refreshing Watermelon Blast drink. Create a chilled soup by pureeing watermelon with cucumber and tomato. For dessert, make Ambrosia Watermelon Sherbet by blending watermelon with condensed milk and freezing.

Grill watermelon wedges and serve with a sprinkle of sea salt for a unique side dish. Add cubes to fruit skewers for a colorful appetizer. Mix watermelon into your favorite fruit salad recipe for added sweetness and texture.

Comparative Foods

Watermelon can be compared to other melons and alternatives in terms of nutritional content and culinary uses. These comparisons provide valuable insights for those seeking variety or specific dietary needs.

Related Melon Types

Cantaloupe and honeydew melons are close relatives of watermelon. Cantaloupe offers more vitamin A and C per cup than watermelon, with 54 calories compared to watermelon’s 46. Honeydew contains slightly more calories at 64 per cup but provides higher levels of potassium and vitamin B6.

Waxgourd, also known as winter melon, has a milder flavor and fewer calories than watermelon, with only 13 calories per cup. It’s often used in Asian cuisines for soups and stir-fries.

Bitter melon, while not a true melon, is sometimes grouped with melons. It has a distinct bitter taste and is praised for its potential health benefits. Cooked bitter melon contains about 20 calories per cup.

Watermelon Alternatives

Dried watermelon and watermelon seeds offer concentrated nutrition. A quarter cup of dried watermelon contains about 90 calories and higher sugar content than fresh watermelon. Dried watermelon seeds are protein-rich, providing 10 grams per ounce.

For low-calorie alternatives, cucumbers and zucchini can be substituted in some recipes. They offer similar refreshing qualities with fewer calories and sugar.

Berries like strawberries or raspberries can replace watermelon in fruit salads, providing more fiber and antioxidants per serving.

Nutritional Varieties

Watermelons come in various types, each offering unique nutritional profiles. The differences between seedless and seeded varieties impact their overall composition and health benefits.

Different Watermelon Varieties

Watermelons exist in over 1,200 varieties, including popular types like Wegmans Watermelon and Frieda’s Yellow Seedless Watermelon. These varieties differ in color, size, and nutritional content. Red-fleshed watermelons typically contain more lycopene, while yellow varieties offer higher beta-carotene levels.

Icebox watermelons, smaller in size, often have a higher sugar concentration. Larger “picnic” types may have a slightly lower sugar content but offer more flesh per fruit.

Some varieties, like the Crimson Sweet, provide higher levels of citrulline, an amino acid with potential cardiovascular benefits.

Seedless vs. Seeded

Seedless watermelons have gained popularity due to convenience, but they differ nutritionally from seeded varieties. Seeded watermelons contain edible seeds rich in protein, healthy fats, and minerals like magnesium and zinc.

Seedless varieties often have a slightly higher water content, resulting in fewer calories per serving. However, they may contain marginally less fiber than their seeded counterparts.

Both types offer similar levels of vitamins A and C, potassium, and lycopene. The choice between seedless and seeded largely depends on personal preference and specific nutritional goals.

Consumer Information

Selecting and storing watermelon properly ensures optimal freshness and flavor. Knowing what to look for when shopping and how to keep watermelon at its best can enhance your enjoyment of this refreshing fruit.

Shopping Tips

Choose watermelons that feel heavy for their size, indicating high water content. Look for a creamy yellow spot on the underside where the melon rested on the ground – this is a sign of ripeness. Avoid melons with soft spots, bruises, or cracks.

Tap the watermelon gently. A ripe one should produce a hollow sound. Avoid those that sound dull or flat. The surface should be firm and free from blemishes.

Whole watermelons are often more economical than pre-cut options. However, pre-cut pieces allow you to check the color and texture of the flesh before buying.

Storage and Shelf Life

Uncut watermelons can be stored at room temperature for up to 2 weeks. Once cut, wrap tightly in plastic or store in an airtight container in the refrigerator for up to 5 days.

Cut watermelon should be refrigerated promptly to maintain freshness and prevent bacterial growth. Avoid leaving cut melon at room temperature for more than 2 hours.

For longer-term storage, freeze watermelon cubes or puree for use in smoothies or desserts. Frozen watermelon can last up to 12 months when stored properly in airtight containers or freezer bags.