Here are watermelon nutrition facts and health benefits. The health benefits of watermelon mentioned in this article are based on studies.
Watermelon (Citrullus lanatus) is a flowering plant species of the Cucurbitaceae family and the name of its edible fruit. A scrambling and trailing vine-like plant, it is a highly cultivated fruit worldwide, with more than 1,000 varieties.
Watermelon is grown in favorable climates from tropical to temperate regions worldwide for its large edible fruit, which is a berry with a hard rind and no internal divisions, and is botanically called a pepo. The sweet, juicy flesh is usually deep red to pink, with many black seeds, although seedless varieties exist. The fruit can be eaten raw or pickled, and the rind is edible after cooking. It may also be consumed as a juice or as an ingredient in mixed beverages.
1. Watermelon Nutrition Facts
One cup of diced watermelon (152g) provides 46 calories, 0.9g of protein, 11.5g of carbohydrates, and 0.2g of fat. Watermelon is an excellent source of lycopene and vitamins A and C. The following nutrition information is provided by the USDA.
Calories: 46
Fat: 0.2g
Sodium: 1.5mg
Carbohydrates: 11.5g
Fiber: 0.6g
Sugars: 9.4g
Protein: 0.9g
Vitamin C: 12.3mg
Vitamin A: 42.6mcg
Lycopene: 6890mcg
Carbs: The carbohydrates in watermelon are mostly sugars, with only a little fiber. Half of the sugar is fructose, one quarter is glucose, and less than one quarter is sucrose, with other sugars making up minor fractions. If you are counting carbohydrates, it’s best to measure watermelon carefully.
1 cup diced watermelon (152g): 0.6 grams fiber, 9.4 grams sugars, 11.5 grams total carbohydrates, 10.9 grams net carbohydrates
1 medium-sized wedge of watermelon (286g): 1.1 grams fiber, 17.7 grams sugars, 21.6 grams total carbohydrates, 21 grams net carbohydrates
Watermelon has a glycemic index (GI) of 76. This means it could give you a faster rise in blood sugar than foods with a lower GI. However, when considering glycemic load (which takes into account how much you eat per serving), a half cup of chopped watermelon is 4, which is considered low.
Fats: You will get almost no fat in watermelon, making it similar to other melons such as cantaloupe or honeydew. The fat that is present is mainly polyunsaturated (0.076 grams), with smaller amounts of monounsaturated (0.056 grams) and saturated (0.024 grams) fatty acids.
For dietary tracking purposes, you can consider watermelon a non-fat food. The seeds (yes, they are edible) are a source of omega-3 fatty acids.
Protein: Watermelon has only a little protein, with just under 1 gram per cup. Interestingly, some companies produce watermelon seed protein by sprouting and shelling the seeds.
You won’t be able to get that level of protein from fresh seeds, however, because the shell of the seed prevents digesting the protein inside.
Vitamins and Minerals: A fully ripe red watermelon contains higher levels of nutrients than less ripe watermelon. A single serving of watermelon is a good source of vitamin C and vitamin A, providing a significant percentage of your daily requirement for each.
Vitamin C aids in wound healing and may have anti-aging and immune-boosting properties,6 whereas vitamin A is important for eye health. A one-cup serving of watermelon also provides about 7% of your daily needs of copper and pantothenic acid, 5% of biotin, and 4% of vitamins B1 and B6.
Calories: One cup of diced or balled watermelon contains around 46 calories. If you prefer to eat it wedged instead, a wedge that is around one-sixteenth of the melon (286 grams) contains almost double that amount or approximately 86 calories.
2. Health Benefits of Watermelon
Provides Water For The Body
Drinking water daily is the most important way to replenish water for the body. You can also eat foods with a high water content. The high water content in fruits and vegetables helps you feel full and provides a lot of vitamins and minerals. Interestingly, watermelon is 92% water. The combination of water and fiber in watermelon makes you feel full without providing as many calories as other foods, so watermelon also helps in weight loss.
Loaded With Lycopene
The cheery red color comes from lycopene, an antioxidant. Studies show it may help curb your risk of cancer and diabetes as part of a healthy lifestyle. Watermelon has more of this nutrient than any other fruit or veggie — even tomatoes. To load up on lycopene, choose a melon with bright red flesh rather than yellow or orange. And the riper, the better. Also, seedless melon tends to have more lycopene than those with seeds.
Healthier Heart
Watermelon is rich in an amino acid called citrulline that may help move blood through your body and can lower your blood pressure. Your heart also enjoys the perks of all the lycopene watermelon contains. Studies show that it may lower your risk of heart attacks. Of course, your whole lifestyle affects your heart health. So make sure you also work out, don’t smoke, limit saturated fat, and keep up with your doctor’s advice.
Protects Your Joints
Watermelon has a natural pigment called beta-cryptoxanthin that may protect your joints from inflammation. Some studies show that over time, it could make you less likely to get rheumatoid arthritis.
Easy on Your Eyes
Just one medium slice of watermelon gives you contains 9-11% of the vitamin A you need each day. This nutrient is one of the keys to keeping your eyes healthy. Foods are the best ways to get all the vitamins and minerals that your body needs.
Soothes Your Skin
Vitamins A, B6, and C in watermelon help your skin stay soft, smooth, and supple. Because it’s loaded with water, melon also makes a great face mask. Mix 1 tablespoon of watermelon juice with the same amount of Greek yogurt. Spread over your face and leave on for 10 minutes to slough off any dry, dull skin. Rinse and pat dry.
Won’t Spike Your Blood Sugar
Trying to keep your blood glucose levels steady? You’re in luck. Watermelon has a glycemic index (GI) value of 76, about the same as a bowl of cornflakes. But it’s got few carbs. That means its glycemic load (how quickly it enters your bloodstream and how much glucose it can produce) is a mere 4. Enjoy a slice without guilt!
Easy to Digest
If you have a digestive condition like Crohn’s or colitis, the list of what not to eat during a flare can be long. You can put watermelon on your “yes” list. Its soft, fleshy fruit is easy for even an inflamed gut to digest. (Just don’t eat the rind or the seeds if you need to limit fiber.)
Reduces Inflammation and Oxidative Stress
Inflammation is a major cause of many chronic diseases. Watermelon may help reduce inflammation and oxidative damage, as it is rich in the anti-inflammatory antioxidants lycopene and vitamin C.
In a human study when lycopene-rich tomato juice was supplemented with vitamin C, markers Their inflammation was reduced and antioxidant intake increased. Watermelon is rich in both lycopene and vitamin C. As an antioxidant, lycopene may also benefit brain health. For example, it may help delay the onset and progression of Alzheimer’s disease.
Prevent Macular Degeneration
Lycopene is found in certain parts of the eye, helping to protect against oxidative damage and inflammation. It can also prevent age-related macular degeneration, a common eye problem that can cause blindness in older adults. Lycopene acts as an antioxidant and anti-inflammatory compound that can help prevent macular degeneration from developing and getting worse.