Watermelon is a refreshing summer fruit beloved for its juicy sweetness. Beyond its delightful taste, watermelon offers a unique nutritional profile that makes it a healthy choice for many diets. One cup of diced watermelon contains approximately 46 calories, 0.2 grams of fat, 11.5 grams of carbohydrates, and 0.9 grams of protein.

This low-calorie fruit is composed of about 92% water, making it an excellent option for hydration. Watermelon also provides essential vitamins and minerals, including vitamin C, vitamin A, and potassium. Its high water content and low calorie density allow for generous portion sizes without significantly impacting daily calorie intake.

Watermelon contains natural sugars, primarily in the form of fructose. While it has a relatively high glycemic index, its glycemic load is low due to its high water content. This means that despite its sweetness, watermelon has a minimal impact on blood sugar levels when consumed in moderation as part of a balanced diet.

Nutrition Overview

Watermelon offers a refreshing nutritional profile with minimal calories and a variety of beneficial nutrients. This juicy fruit provides hydration, vitamins, minerals, and antioxidants while being low in fat and protein.

Macronutrient Profile

Watermelon is primarily composed of water, making up about 91% of its weight. It contains very few calories, with 100 grams providing only 30 calories. The fruit is low in protein and fat, containing less than 1 gram of each per serving.

Carbohydrates are the main macronutrient in watermelon. A 100-gram serving provides:

• Total carbohydrates: 7.5 grams
• Sugars: 6.2 grams
• Fiber: 0.4 grams

The natural sugars in watermelon contribute to its sweet taste while providing quick energy.

Vitamins and Minerals

Watermelon is a good source of several essential vitamins and minerals. It is particularly rich in vitamin C, providing 8.1 mg per 100-gram serving. This amounts to about 10% of the daily recommended intake.

Other notable vitamins and minerals include:

• Vitamin A: 569 IU
• Potassium: 112 mg
• Magnesium: 10 mg
• Vitamin B5 (Pantothenic acid): 0.221 mg

Watermelon also contains small amounts of calcium, iron, and various B vitamins.

Miscellaneous Nutrients

Watermelon contains several beneficial plant compounds. Lycopene, a powerful antioxidant, gives watermelon its red color. This nutrient may help protect cells from damage and has been linked to various health benefits.

Citrulline, an amino acid found in watermelon, can be converted to arginine in the body. This process may support heart health and improve exercise performance.

Watermelon also contains small amounts of:

• Beta-carotene
• Lutein
• Zeaxanthin

These compounds act as antioxidants and may contribute to eye health.

Health Benefits

Watermelon offers numerous health benefits due to its high water content and rich nutrient profile. This refreshing fruit supports overall wellness through various mechanisms.

Hydration and Digestion

Watermelon is 92% water, making it an excellent choice for staying hydrated. This high water content aids in digestion and helps prevent constipation.

The fruit contains a small amount of dietary fiber, which supports digestive health. Fiber promotes regular bowel movements and feeds beneficial gut bacteria.

Watermelon’s natural electrolytes, including potassium, help maintain fluid balance in the body. This can be especially beneficial during hot weather or after physical activity.

Cardiovascular Support

Watermelon contains compounds that may benefit heart health. Lycopene, a powerful antioxidant, has been linked to lower risks of heart disease.

The fruit is a good source of citrulline, an amino acid that may help lower blood pressure. Citrulline is converted to arginine in the body, which promotes blood vessel dilation.

Potassium in watermelon also supports heart function by helping to regulate blood pressure. Adequate potassium intake is associated with reduced risk of stroke.

Weight Management

Watermelon can be a valuable addition to a weight management plan. It is low in calories, with only 46 calories per cup of diced fruit.

The high water content of watermelon helps create a feeling of fullness, potentially reducing overall calorie intake. This can aid in weight loss or maintenance efforts.

Despite its sweet taste, watermelon has a relatively low glycemic load. This means it has a minimal impact on blood sugar levels when consumed in moderation.

Antioxidant Effects

Watermelon is rich in antioxidants, including lycopene, beta-carotene, and vitamin C. These compounds help protect cells from damage caused by free radicals.

Lycopene gives watermelon its red color and may have anti-inflammatory properties. Some studies suggest it may help reduce the risk of certain cancers.

Vitamin C in watermelon supports immune function and skin health. It plays a crucial role in collagen production, helping maintain healthy skin and joints.

Beta-carotene, which the body converts to vitamin A, supports eye health and immune function. Watermelon provides a modest amount of this important nutrient.

Watermelon Facts

Watermelon is a popular fruit known for its refreshing taste and high water content. It comes in various types and offers versatile culinary uses.

Cultivation and Varieties

Watermelons thrive in warm climates and require full sun exposure. They grow on vines that spread across the ground. The most common variety has a green rind with red flesh, but other types exist.

Yellow-fleshed watermelons, like Frieda’s Yellow Seedless, offer a unique color variation. Seedless varieties have gained popularity for their convenience. Some watermelons have a striped or spotted exterior.

Watermelons typically take 70-100 days to mature. Farmers often use techniques like mulching and drip irrigation to optimize growth. Proper pollination is crucial for fruit development.

Consumption Tips

Watermelon can be enjoyed in various ways. The most common method is simply slicing and eating it fresh. Cubed watermelon makes a great addition to fruit salads.

Watermelon juice is a refreshing beverage option. To make it, blend chunks of watermelon and strain if desired. The rind is also edible and can be pickled or used in stir-fries.

When selecting a watermelon, look for one that feels heavy for its size. A yellow spot on the bottom indicates ripeness. Store uncut watermelon at room temperature for up to a week.

Serving sizes vary, but a typical wedge is about 1/16 of a melon. One cup of diced watermelon contains approximately 46 calories.

Dietary Considerations

Watermelon offers various nutritional benefits but also has specific dietary factors to consider. These include its glycemic index, potential allergens, and alternatives to added sugars.

Glycemic Index

Watermelon has a high glycemic index (GI) of 72-80. This means it can cause a rapid increase in blood sugar levels. For individuals managing diabetes or blood sugar control, portion size is crucial.

The fruit’s natural sugars, primarily fructose and glucose, contribute to its sweetness. Despite the high GI, watermelon has a low glycemic load due to its high water content. This makes it less likely to cause significant blood sugar spikes when consumed in moderation.

Allergens and Sensitivities

Watermelon allergies are rare but can occur. Some people may experience oral allergy syndrome, characterized by itching or swelling in the mouth after eating the fruit.

Cross-reactivity with other fruits like cantaloupe or honeydew is possible. Individuals with pollen allergies, particularly to ragweed, may be more susceptible to watermelon sensitivities.

Watermelon is naturally free from common allergens such as gluten, dairy, and nuts. This makes it a safe choice for many with food allergies or intolerances.

Added Sugars and Alternatives

Fresh watermelon contains no added sugars, only naturally occurring ones. It’s a healthier alternative to processed snacks or desserts high in added sugars.

For those seeking lower-sugar options, watermelon can be paired with other fruits or vegetables. This creates a balanced mix of flavors and nutrients while diluting the overall sugar content.

Sugar-free alternatives like erythritol or monk fruit can be used to enhance sweetness without adding calories or affecting blood sugar. These options are particularly useful in watermelon-based recipes or beverages for those monitoring their sugar intake.

Usage in Recipes

Watermelon’s versatility shines in various culinary applications, from refreshing salads to innovative desserts and beverages. Its sweet, juicy flesh and crisp texture make it a popular ingredient in both savory and sweet dishes.

Savory Dishes

Watermelon adds a refreshing twist to savory recipes. Chicken with Watermelon Salsa pairs grilled chicken with a vibrant salsa of diced watermelon, red onion, cilantro, and lime juice. The contrasting flavors create a delightful summer dish.

Grilled watermelon slices can be used as a base for bruschetta or as a side dish for barbecued meats. The heat caramelizes the fruit’s natural sugars, intensifying its flavor.

Watermelon rind, often discarded, can be pickled or stir-fried. Roasted Watermelon Rind Parmesan offers a unique way to use the entire fruit, reducing food waste.

Desserts and Beverages

Watermelon’s natural sweetness makes it ideal for desserts and drinks. Ambrosia Watermelon Sherbet combines watermelon puree with cream and sugar for a light, refreshing frozen treat.

Watermelon Blast, a popular smoothie, blends watermelon with strawberries and yogurt. For a twist, add mint or basil for extra flavor.

Sunkist Watermelon Lemonade offers a refreshing summer drink. Mix watermelon juice with fresh lemon juice and a touch of sugar for a perfect balance of sweet and tart.

Watermelon popsicles are easy to make and loved by kids and adults alike. Simply blend watermelon, pour into molds, and freeze.

Salads and Snacks

Watermelon elevates summer salads with its juicy crunch. Spinach Watermelon Salad combines baby spinach, cubed watermelon, feta cheese, and a light vinaigrette for a refreshing meal.

Chili Fruit Salad adds a spicy kick to watermelon. Mix cubed watermelon with other fruits like pineapple and mango, then sprinkle with chili powder and lime juice.

Tropical Fruit Cup featuring watermelon, pineapple, and mango makes a colorful and nutritious snack. Add a squeeze of lime juice to enhance flavors.

For a simple snack, watermelon wedges can be sprinkled with sea salt or tajin seasoning for a sweet and salty treat.

Nutritional Data Resources

Accurate nutritional information is crucial for tracking watermelon macros. Several online tools and apps provide detailed data on watermelon’s calorie content, macronutrients, and serving sizes.

Food Databases and Trackers

MyFoodData offers comprehensive nutrition facts for raw watermelon. Their database includes a pie chart showing watermelon’s macronutrient breakdown: 91.7% water, 7.6% carbs, 0.6% protein, and 0.2% fat. This resource provides values for vitamins, minerals, and other nutrients.

FatSecret is another reliable food database. It lists 46 calories per cup of diced watermelon and gives nutrition facts for various serving sizes. Users can easily find data on total fat, saturated fat, and other key nutrients.

Nutritionix maintains a searchable food database with detailed watermelon information. Their entries include calorie counts and macronutrient values for different portion sizes, such as wedges or cups.

Health and Diet Apps

Many smartphone apps integrate food databases for tracking daily intake. These tools often include watermelon nutrition facts and allow users to log their consumption.

Popular apps like MyFitnessPal and LoseIt! feature extensive food libraries. Users can search for watermelon entries and add them to their daily food logs. These apps typically display calorie counts, macronutrient breakdowns, and micronutrient information.

Some apps offer barcode scanning features. This allows users to quickly input nutritional data by scanning watermelon product labels at grocery stores or farmers markets.

Diet-specific apps, such as those for keto or low-carb diets, may provide additional context on how watermelon fits into particular eating plans. They often highlight net carb counts and sugar content.

Related Foods and Products

Watermelon has inspired a variety of related foods and products. Its refreshing taste and nutritional profile make it a popular choice for fruit comparisons and flavor innovations.

Similar Fruit Options

Cantaloupe and honeydew melon share watermelon’s refreshing qualities. These melons offer comparable hydration benefits but with different flavor profiles and nutrient compositions. Papaya provides a tropical alternative with a similar texture.

Waxgourd and winter melon, while less sweet, offer low-calorie options in the melon family. These Asian varieties are often used in savory dishes and soups.

Bitter melon, despite its name, is not closely related to watermelon. It offers a unique flavor and is valued for its potential health benefits in some cuisines.

Watermelon-Inspired Items

Watermelon-flavored products have gained popularity in recent years. Haribo Watermelon gummies capture the fruit’s essence in candy form. Watermelon-flavored beverages, including juices, smoothies, and flavored waters, are widely available.

Dried watermelon snacks offer a concentrated flavor experience. These products often retain the fruit’s sweetness while providing a longer shelf life.

Watermelon seed oil has emerged as a cosmetic ingredient, valued for its potential skin benefits.

Nutritional Comparisons

Watermelon stands out for its high water content and low calorie count. A 100g serving contains about 30 calories, primarily from natural sugars.

Compared to other fruits:

• Watermelon: 30 calories, 0.6g protein, 7.6g carbs, 0.2g fat
• Cantaloupe: 34 calories, 0.8g protein, 8.2g carbs, 0.2g fat
• Papaya: 43 calories, 0.5g protein, 11g carbs, 0.3g fat

Dried fruits like cherries and candied pecans are more calorie-dense alternatives. They offer different nutritional profiles with higher concentrations of certain vitamins and minerals.