Watermelon is one of the most iconic summer fruits, Watermelon is high in water content and low in calories. Being less acidic than citrus fruits and tomatoes—other well-known sources of carotenoids and vitamin C—it’s also a great source of vitamins A, C, and carotene.
Watermelon Nutrition Facts
There are 46 calories, 0.9g protein, 11.5g carbs, and 0.2g fat in one cup (152g) of sliced watermelon. The USDA has given the following dietary data:
- There are 46 calories.
• 1.5 mg of sodium; 0.2g of fat• 11.5g of carbohydrates• 0.6g of fiber• 9.4g of sugars• 0.9g of protein
Carbs
With very little fiber, sugars make up the majority of the carbs in watermelon. Fructose makes up half of the sugar, glucose makes up one quarter, and sucrose makes up less than one quarter. Minor percentages of the sugar are composed of other sugars.One It is crucial to measure watermelon carefully if you are calculating carbohydrates.
- 1 cup diced watermelon (152g): 9.4 grams of sugars, 11.5 grams of total carbs, 10.9 grams of net carbs, and 0.6 grams of fiber
- 1 medium-sized wedge of watermelon (286g): grams net carbohydrates, 17.7 grams sugars, 21.6 grams total carbohydrates, and 21 grams fiber
- Watermelon has a GI of 76.2 (very high). As a result, compared to meals with a lower GI, it can cause your blood sugar to rise faster. However, half a cup of sliced watermelon has a glycemic load of 4, which is modest when taking into account how much you consume per serving.
Fats
Watermelon, like other melons like cantaloupe or honeydew, is virtually entirely fat-free. The majority of the fat (0.076 grams) is polyunsaturated, with lower levels of saturated (0.024 grams) and monounsaturated (0.056 grams) fatty acids.
Watermelon can be regarded as a fat-free food when it comes to diet tracking. You can get omega-3 fatty acids from the seeds—yes, they are edible.
Protein
The protein content of a cup of watermelon is less than one gram. Watermelon seed kernels, on the other hand, have a higher protein content (about 30 grams per cup)4 and can be purchased as powdered processed seeds.
Fresh seeds don’t provide much protein because the seed coat makes it difficult to digest the protein inside.
Vitamins and Minerals
The amount of nutrients in a fully ripe red watermelon is higher than in a less ripe one. Watermelon is a strong source of both vitamin C and vitamin A, with one serving meeting a considerable portion of your daily requirements for each vitamin.
While vitamin A is critical for maintaining eye health, vitamin C helps promote wound healing and may have anti-aging and immune-boosting effects. Approximately 7% of your daily requirements for copper and pantothenic acid, 5% for biotin, and 4% for vitamins B1 and B6 are also found in a cup of watermelon.
Calories
Watermelon, either chopped or balled, has about 46 calories per cup. Should you opt to consume it in a wedge form, a wedge weighing roughly one-sixteenth of the melon (286 grams) offers nearly twice as many calories, or roughly 86.
Low in calories and nearly fat-free, watermelon is. Eat this fruit in moderation if you’re watching your sugar intake, as it has a fair amount of sugar despite being packed with important nutrients like vitamins A and C.
Health Benefits
In addition to being a delicious summertime treat, watermelon has other health benefits.
Fights Dehydration
Watermelon is a highly hydrating dietary option since, true to its name, it contains over 90% water. Try eating some watermelons if you or your kids have trouble drinking enough water, especially on hot summer days. Along with your hydration, you’ll receive additional micronutrients.
Reduces Blood Pressure
Due to its high content of lycopene, a carotenoid phytonutrient that may help lower or prevent high blood pressure, watermelons possesses antioxidant activity.9 The well-known lycopene content of tomatoes is exceeded by that of a fully ripe watermelons.
Reduces Risk of Infections and Cancer
Carotenoids, triterpenoids, and flavonoids are some of the other antioxidants found in watermelons. These kinds of antioxidants aid in cell repair and may help reduce your risk of infections and certain types of cancer.
Contributes to Weight Loss
In a tiny trial, individuals with obesity who ate watermelons instead of low-fat cookies reported feeling fuller for longer. Blood pressure, waist-to-hip ratio, body mass index, and body weight all decreased.
The Body Mass Index (BMI) is an outdated and skewed metric that ignores a number of variables, including age, gender, race, ethnicity, and body composition.
The medical world uses BMI extensively even though it is a faulty measure since it is a quick and low-cost way to assess probable health status and outcomes.
Helps Ease Muscle Fatigue
Watermelon has a considerable amount of the amino acid citrulline. Concentrated citrulline capsules are available for purchase as a dietary supplement to improve athletic performance. Although some research suggest that taking supplements of citrulline may lessen the sense of exhaustion during exercise, the benefits of citrulline are not entirely clear.
Allergies
Allergic reactions to watermelons are uncommon. Fourteen Nonetheless, you can have a food-pollen allergy syndrome if you have hay fever or are allergic to grasses or ragweed pollen, which could cause a cross-reaction to the pollen-like proteins in watermelons.
When you eat watermelon, you could experience this reaction—a tingling or itchy mouth. Anaphylaxis or throat swelling may result from this in rarer, more serious situations.
Adverse Effects
Little issues are associated with watermelon because, according to study, it is “nontoxic without known side effects.” Watermelon does contain sugar, thus diabetics may need to use caution while consuming it to prevent blood sugar increases.
When It’s Best
In the US, watermelon is in season in the summer. When a watermelon feels weighty for its size, it is ripe. Its exterior needs to be solid and devoid of dents and nicks. The region on the ground where the melon was lying should have been a creamy yellow tint rather than white.
Storage and Food Safety
Watermelon that hasn’t been chopped can be kept fresh and cold. If it’s hot outdoors, store watermelon in a cold spot, such as a refrigerator or cellar, as heat will cause the flesh to dry up.
For two to three weeks, uncut watermelon can be kept refrigerated. If it is in a sealed plastic bag or closed container, you can store it in the refrigerator for up to five days afterward. Chopped watermelon can also be frozen in bits.