Nutrition facts and health benefits of watermelon (2023)

One of the most iconic fruits of summer, watermelon is low in calories and high in water. It is also an excellent source of vitamins A and C and lycopene, being less acidic than citrus andTomatoes—Other known suppliers of lycopene and vitamin C.

watermelon nutrition information

One cup of diced watermelon (152 g) provides 46 calories, 0.9 g protein, 11.5 g carbohydrates, and 0.2 g fat. Watermelon is an excellent source of lycopene and vitamins A and C. The following nutritional information is from the USDA.

  • calories:46
  • Fett:0.2 grams
  • Sodium:1,5mg
  • carbs:11,5g
  • Lastrestoff:0.6g
  • Zucker:9.4 grams
  • Protein:0.9g
  • Vitamin C: 12.3 milligrams
  • vitamin a: 42.6 micrograms
  • lycopene: 6890 micrograms


Watermelon carbs are mostly sugar, with just a littleLastrestoff. Half of the sugar is fructose, a quarter is glucose, and less than a quarter is sucrose, with other sugars in smaller proportions.When counting carbs, it's best to measure the watermelon carefully.

  • 1 cup cubed watermelon (152 g):0.6 grams of fiber, 9.4 grams of sugars, 11.5 grams of total carbs, 10.9 grams of net carbs
  • 1 medium piece of watermelon (286 g):1.1 grams of fiber, 17.7 grams of sugars, 21.6 grams of total carbs, 21 grams of net carbs

the watermelon has asugar level(GI) de 76.This means that it can cause a faster rise in blood sugar than lower GI foods. However, when you factor in glycemic load (which takes into account how much you eat per serving), 1/2 cup of chopped watermelon is a 4, which is considered low.


You will get almost no fat in watermelons, which will make them similar to other melons, such as cantaloupes.Cantaloup-MelonoMel. The fat present is mainly polyunsaturated (0.076 grams), with minor amounts of monounsaturated (0.056 grams) and saturated (0.024 grams) fatty acids.

For nutritional tracking, you can consider watermelon as a fat-free food. The seeds (yes, they are edible) are a source of omega-3 fatty acids.


The watermelon has littleProtein, with just under 1 gram per cup. Interestingly, some companies make watermelon seed protein by sprouting and shelling the seeds.

However, you won't be able to get this much protein from fresh seeds because the skin of the seeds prevents digestion of the protein they contain.

vitamins and minerals

A fully ripe red watermelon contains more nutrients than a less ripe watermelon.A single serving of watermelon is a good source of vitamins.vitamin a, which provide a significant percentage of your daily needs for each.

Vitamin Csupports wound healing and may have anti-aging and immune-boosting properties,While vitamin A is important for eye health.A one cup serving of watermelon also covers about 7% of your daily needs.copperand pantothenic acid, 5% biotin and 4% vitamins B1 and B6.


One cup of cubed or balled watermelon contains about 46 calories. If you prefer to eat it wedge-shaped, a slice of about one-sixteenth of the melon (286 grams) packs almost double, or about 86 calories.


Watermelon is low in calories and contains almost no fat. While it provides many valuable nutrients such as vitamins A and C, it is high in sugar, so it is best for people who watch their sugar intake to eat this fruit in moderation.

health benefits

Also, onesweet summer treat, Watermelon can benefit your health in many ways.

Fight dehydration

Appropriately named, watermelon is almost 92% water,long agohydrating food options. If you or your kids have a hard time drinking enough water, especially on hot summer days, try a few servings of watermelon. You get additional micronutrients along with your hydration.

lowers blood pressure

the watermelon haspowerful antioxidantsbecause it is an excellent source oflycopene, a carotenoid phytonutrient that research has shown may help reduce or prevent high blood pressure.Tomatoes are known to be a source of lycopene, but a fully ripe watermelon contains even more lycopene than a tomato.

Reduces the risk of infections and cancer.

Other antioxidants in watermelon are flavonoids,carotenoidsand triterpenoids. Antioxidants like these help with cell repair and may reduce the risk of infections and some types of cancer.

Contributes to weight loss.

In a small study of overweight adults, those who ate watermelon instead of low-fat crackers felt fuller. They also showed a reduction in body weight,Body Mass Index, waist-hip ratio, and blood pressure.

Body Mass Index (BMI)it is an outdated and biased measure that does not account for multiple factors such as body composition, ethnicity, race, gender, and age.

although awrong measurement, BMI is now widely used in the medical community because it is an inexpensive and quick way to analyze potential health conditions and outcomes.

Helps relieve muscle fatigue.

The amino acid citrulline is found in significant amounts in watermelons. You can find concentrated citrulline capsules sold as a dietary supplement for athletic performance. The benefits of citrulline are not conclusive, although some studies show that citrulline supplements may reduce feelings of fatigue during exercise.


watermelonfood allergiesThey are rare.However, if you suffer from hay fever or are allergic to pollen or grass, you may have food pollen allergy syndrome, which can cross-react with pollen-like proteins in watermelon.

This reaction can cause tingling or itching in the mouth after eating watermelon. In rare cases, this can be more serious and cause swelling in the throat or anaphylaxis.

Collateral damage

Watermelon poses few risks, and research calls this fruit "non-toxic with no known side effects."However, since it includesZuckerPeople with diabetes may need to be careful when consuming watermelon to avoid blood sugar spikes.


Watermelons come in dozens of varieties and cultivars. They can be grouped by size ("ice box" or smaller varieties versus larger "picnic" types), the color of their flesh (pink, yellow, or orange), and whether or not they contain seeds.

Watermelons have a thick rind that can be solid green, striped green, or spotted with white. Melons can be round or oval in shape and typically weigh between 6 and 29 pounds.The crispy flesh is usually pinkish-red in color, although golden-fleshed varieties are becoming more popular.

Native to tropical Africa,Watermelons are grown commercially in the US in areas like Texas, Florida, Georgia, and California where the climate is warm and conducive to a long growing season.

when is better

Watermelon is all the rage in the United States during the summer. A ripe watermelon feels heavy for its size. The exterior must be solid and free of nicks or dents. The bottom point, where the melon was resting on the ground, should be a creamy yellow rather than white.

food storage and safety

Fresh uncut watermelons can be stored at room temperature. The heat causes the meat to dry out. Therefore, when it's hot outside, watermelon should be stored in a cool place, such as a basement or refrigerator.

Uncut watermelons can be stored in the refrigerator for two to three weeks. Once you've cut it up, you can store it in the fridge for up to five days if it's in a sealed container or sealed plastic bag. You also canfreeze watermelonthis is cut into pieces.

How to prepare

Go beyond the typical slices and add watermelon to smoothies, dips and salads (both fruit and vegetarian). Its subtle sweetness also pairs well with cheeses, nuts, and more.protein sources.

You can also grill or freeze watermelons for a delicious dessert. Drop chilled or frozen watermelon chunks into water or sparkling water for a tasty, low-calorie drink.

All watermelon is edible. You can eat both the seeds and the rind, which is sometimes ground into watermelon rind flour or served fried, boiled, or pickled. (The white seeds in a seedless watermelon are actually empty seed shells that have not fully matured.)

7 creative ways to eat watermelon

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