Watermelon, one of summer's most iconic fruits, is low in calories and rich in water. It's also an excellent source of vitamins A and C and lycopene while being less acidic than citrus fruits and tomatoes, other well known providers of lycopene and vitamin C.

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

Carbohydrates

• 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.

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, 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.

Health Benefits of Watermelon

Beyond being a sweet summer treat, watermelon can boost your health in several ways.

Fights Dehydration

Aptly named, watermelon is almost 92% water,making it a very hydrating food choice. If you or your children struggle to drink enough water, especially on hot summer days ,try a few servings of watermelon. You'll get extra micronutrients along with your hydration.

Reduces Blood Pressure

Watermelon has antioxidant power because it is an excellent source of lycopene, a carotenoid phytonutrient that research has shown may help reduce or prevent high blood pressure. Tomatoes are well known as a source of lycopene, but a fully ripe watermelon has even more lycopene than a tomato.

Contributes to Weight Loss

In a small study of overweight adults, those who consumed watermelon instead of low-fat cookies felt more full. They also showed reductions in body weight, body mass index, waist-to-hip ratio, and blood pressure.

Be sure to enjoy the wonderful taste of watermelon this Summer, and try the Mint Watermelon Salad recipe.

Reference: verywellfit

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Minted Watermelon Salad

Serves 6. Preparation Time: 15 minutes

Ingredients

•  4 cups of watermelon, cubed
• 1 small cucumber, washed and sliced
• 1/4 cup fresh shredded mint leaves
• 1 tablespoon of lime juice

Instructions

1. In a medium bowl, add watermelon, cucumber, and mint. Mix well.

2. Stir in lime juice and serve cold.

Serves 6. Preparation Time: 15 minutes

Storing watermelon

• Store an unripe watermelon at room temperature, away from direct sunlight.
• Store a ripe watermelon in the refrigerator, where it will keep for up to 2 weeks.

Storing cucumber

• Refrigerate cucumbers in sealed plastic bags, where they will keep for about a week.

Tips

• This fresh summer salad goes well with many grilled foods and meats, such as grilled chicken or hamburgers.