Watermelon, a refreshing summer fruit, offers more than just a delicious taste. This juicy treat packs a nutritional punch in every bite. One cup of diced watermelon contains 46 calories, 11.5 grams of carbohydrates, and less than 1 gram each of protein and fat.

Rich in vitamins and minerals, watermelon provides essential nutrients for overall health. It contains vitamin C, which supports the immune system, and vitamin A, crucial for eye health. The fruit also offers potassium, important for heart function and muscle contraction.

Watermelon stands out for its high water content, making it an excellent choice for hydration. Its natural sweetness comes from fructose, providing a satisfying treat without added sugars. The fruit’s vibrant red color indicates the presence of lycopene, an antioxidant linked to various health benefits.

Nutritional Value Overview

Watermelon offers a refreshing and nutritious profile, packed with vitamins, minerals, and beneficial plant compounds. Its high water content makes it a hydrating choice, while its nutrient density provides various health benefits.

Macronutrients

One cup (152g) of diced watermelon contains approximately 46 calories. It is very low in fat, with only 0.23g per cup. The total carbohydrate content is 11.48g, including 0.6g of dietary fiber and 9.4g of sugars. Watermelon provides a small amount of protein, about 0.93g per cup.

The fruit’s low calorie and fat content make it an excellent choice for weight management. Its natural sugars provide a quick energy boost, while the fiber content aids in digestion.

Vitamins and Minerals

Watermelon is a good source of several essential vitamins and minerals. It is particularly rich in vitamin C, providing about 12.3mg or 14% of the Daily Value (DV) per cup. Vitamin A is also present, with one cup offering about 865 IU or 17% of the DV.

Other notable vitamins and minerals in watermelon include:

• Potassium: 170mg (5% DV)
• Magnesium: 15.2mg (4% DV)
• Vitamin B6: 0.1mg (5% DV)
• Thiamin: 0.05mg (3% DV)

These nutrients contribute to various bodily functions, including immune support, eye health, and electrolyte balance.

Phytonutrients and Antioxidants

Watermelon contains several beneficial plant compounds that act as antioxidants. The most notable is lycopene, which gives watermelon its red color. One cup of watermelon provides about 6.9mg of lycopene.

Other important phytonutrients in watermelon include:

• Beta-carotene
• Citrulline
• Cucurbitacin E

These compounds have been associated with various health benefits, including reduced inflammation, improved heart health, and potential cancer-fighting properties.

Water Content and Hydration

Watermelon is renowned for its high water content, which makes up about 91% of its weight. This characteristic makes it an excellent choice for hydration, especially during hot weather or after physical activity.

The high water content contributes to watermelon’s low calorie density, allowing for larger portion sizes with fewer calories. This can aid in feelings of fullness and satisfaction while supporting overall hydration needs.

Additionally, the combination of water and electrolytes like potassium in watermelon can help maintain proper fluid balance in the body.

Health Benefits

Watermelon offers numerous health benefits due to its rich nutrient profile and high water content. Its low calorie count and abundance of vitamins, minerals, and antioxidants contribute to various aspects of wellness.

Weight Management

Watermelon can be a valuable addition to weight management strategies. With only 46 calories per cup, it provides a satisfying and hydrating snack option. The high water content helps promote feelings of fullness, potentially reducing overall calorie intake.

Watermelon contains fiber, which aids in digestion and contributes to satiety. This can help control appetite and prevent overeating. The natural sugars in watermelon provide a sweet taste without excessive calories, making it a healthier alternative to processed snacks.

Cardiovascular Health

Consuming watermelon may support heart health through several mechanisms. Lycopene, a potent antioxidant found in watermelon, has been linked to reduced risk of heart disease. This compound helps protect cells from oxidative stress and inflammation.

Watermelon contains citrulline, an amino acid that may help lower blood pressure. It also provides potassium, which plays a crucial role in maintaining healthy blood pressure levels. The vitamin C in watermelon supports the production of collagen, essential for blood vessel health.

Exercise Performance and Recovery

Athletes and fitness enthusiasts may benefit from incorporating watermelon into their diets. The citrulline in watermelon can enhance exercise performance by improving blood flow and reducing muscle soreness.

Watermelon’s high water content aids in hydration during physical activity. Its natural sugars provide a quick energy source for workouts. The vitamin C in watermelon supports collagen production, which is important for joint health and recovery from exercise-induced muscle damage.

Digestive Health

The fiber and water content in watermelon contribute to digestive health. Fiber promotes regular bowel movements and helps prevent constipation. It also supports the growth of beneficial gut bacteria, which play a crucial role in overall digestive function.

Watermelon’s high water content aids in maintaining proper hydration, essential for healthy digestion. The natural enzymes in watermelon can assist in the breakdown of food, potentially easing digestive discomfort.

Skin and Immune System

Watermelon’s nutrient profile supports skin health and immune function. Vitamin C, abundant in watermelon, is crucial for collagen production, helping maintain skin elasticity and promoting wound healing.

The vitamin A in watermelon contributes to skin cell turnover and repair. Lycopene acts as a natural sunscreen, offering some protection against UV damage. Watermelon’s high water content helps keep skin hydrated and supple.

Vitamin C also plays a vital role in immune function, supporting the production and activity of white blood cells. The antioxidants in watermelon help neutralize free radicals, reducing oxidative stress and supporting overall immune health.

Dietary Considerations

Watermelon is a versatile fruit that can fit into various dietary patterns. It offers benefits for those following low-fat, low-sodium, and diabetic diets, while also being suitable for most people with food allergies.

Allergy Information

Watermelon allergies are rare but can occur. Some individuals may experience oral allergy syndrome, which causes itching or tingling in the mouth when eating raw watermelon. This reaction is often related to pollen allergies, particularly ragweed.

In rare cases, more severe allergic reactions can happen. These may include hives, swelling, or difficulty breathing. People with known melon allergies should avoid watermelon.

Cross-reactivity can occur between watermelon and other foods in the Cucurbitaceae family, such as cucumber and cantaloupe.

Low-Fat and Low-Cholesterol Diet

Watermelon is an excellent choice for low-fat and low-cholesterol diets. One cup (152g) of diced watermelon contains:

• Total Fat: 0.2g
• Saturated Fat: 0g
• Cholesterol: 0mg

These minimal amounts make watermelon ideal for heart-healthy eating plans. It provides sweetness and satisfaction without adding significant fats or cholesterol to the diet.

The fruit’s high water content (91%) also helps create a feeling of fullness, which can aid in weight management.

Low-Sodium Diet

Watermelon fits well into low-sodium diets. A cup of diced watermelon contains only 1.5mg of sodium, which is less than 1% of the daily recommended intake.

This low sodium content makes watermelon a refreshing snack option for those monitoring their salt intake. It can help balance out higher-sodium foods in a meal plan.

Watermelon also contains potassium, which can help counteract the effects of sodium on blood pressure.

Diabetic Diet and Glycemic Index

Watermelon has a high glycemic index (GI) of 76, which might concern some diabetics. However, its glycemic load is relatively low due to its high water content.

A cup of diced watermelon contains:

• Total Carbohydrates: 11.5g
• Sugars: 9.4g
• Fiber: 0.6g

The fruit’s natural sugars include fructose, which doesn’t require insulin to be metabolized. This can be beneficial for blood sugar management.

Portion control is key for diabetics enjoying watermelon. Pairing it with protein or healthy fats can help slow sugar absorption.

Despite its sweetness, watermelon can be part of a balanced diabetic diet when consumed in moderation.

Serving Size and Consumption

A standard serving size of watermelon provides a refreshing and nutritious snack option. Understanding common portions and how watermelon compares to similar foods can help with meal planning and nutritional tracking.

Common Serving Sizes

One cup of diced watermelon (152g) is a typical serving size. This portion contains about 46 calories and 11.5 grams of total carbohydrates.

A medium-sized wedge (286g) offers a larger serving, with approximately 86 calories and 21.6 grams of carbohydrates.

For those watching their intake, 10 watermelon balls provide a smaller option at roughly 37 calories.

Related Foods Comparison

Watermelon’s nutritional profile differs from other melons. Cantaloupe offers more vitamin A and C per cup, while honeydew provides slightly more calories.

Compared to berries, watermelon has fewer calories and less fiber. A cup of strawberries contains about 53 calories and 3 grams of fiber.

Other hydrating fruits like cucumber have fewer calories, with a cup of sliced cucumber providing only 16 calories.

When choosing between melon varieties, consider personal taste preferences and specific nutritional needs.

Other Relevant Information

Watermelons come in various types and have diverse culinary applications. Proper selection and storage techniques help maximize freshness and flavor.

Watermelon Varieties

Seedless watermelons are popular for their convenience. They contain small, white, undeveloped seeds that are edible. Seeded varieties offer a more traditional experience with black seeds.

Yellow and orange-fleshed watermelons provide a unique twist on the classic red interior. These varieties often have a milder, honey-like flavor.

Mini watermelons, weighing 2-4 pounds, are perfect for small households or individual servings. Square watermelons, grown in box-shaped containers, are a novelty item in some markets.

Culinary Uses

Watermelon is versatile in the kitchen. It can be eaten fresh, juiced, or incorporated into various dishes.

Watermelon salads combine sweet and savory flavors, often featuring feta cheese and mint. The fruit pairs well with prosciutto for appetizers.

Grilled watermelon offers a unique smoky-sweet flavor profile. It can be used in salsas or gazpachos for a refreshing twist.

Watermelon rind is edible and can be pickled or candied. It provides a crunchy texture and absorbs flavors well.

Storage and Selection Tips

Choose watermelons that feel heavy for their size, indicating high water content. Look for a yellow spot on the underside, which develops where the melon rested on the ground.

Avoid melons with soft spots, bruises, or cracks. A dull, hollow sound when tapped suggests ripeness.

Store whole watermelons at room temperature for up to a week. Once cut, refrigerate in an airtight container for 3-5 days.

For long-term storage, freeze cubed watermelon for use in smoothies or as a cool snack.