Watermelon is known for its refreshing nature and its great health benefits. This delicious, low in calories fruit hydrates the body very well. Watermelon has health benefits as its vitamins and minerals are beneficial for the body. Watermelon is low in calories but has many vitamins in higher concentrations. Vitamin A and Vitamin C are present in higher amounts. Read also: How Psyllium Husk Will Help You Lose Weight.
Nutritional Value Of Watermelon Per 100 Grams
| Calories | 30k |
| Protein | 0.6 grams |
| Total fat | 0.2 grams |
| Potassium | 112 mg |
| Vitamin C | 13% of RDI |
Watermelon Health Benefits
- It’s very important to keep our bodies hydrated. Apart from drinking water if we consume fruits and vegetables which have a higher water content can help in staying hydrated. Watermelon has health benefits and the water content of watermelon is 92%. Because of this, we feel full and hydrated upon consumption.
- The calorie content of watermelon is low and rich in vitamins. This way it becomes a perfect choice for keeping us full without loading up on calories.
- Watermelon also contains a higher concentration of carotenoids. Carotenoids include beta-carotene and lycopene. In fact, the color of watermelon flesh is because of lycopene and carotenoids. An important amino acid named Citrulline is also present.
- According to the research compounds which have lycopene in them have anti-cancer properties.
- There are several nutrients in watermelon which can help in keeping the heart-healthy. According to the research, the lycopene present in watermelon is effective in reducing the levels of cholesterol. Blood pressure is also reduced.
- Watermelon has health benefits and its anti-inflammatory properties reduce the levels of cell damage. This anti-inflammatory property is exhibited by lycopene and vitamin C.
- Watermelon is a great source of an amino acid named arginine which helps in quickly burning body fat.
- As watermelon is made of 90% water, it helps in making us full within no time. 100 grams of watermelon contains only 30 calories in it.
- After a tiring workout, our muscles become sore and need to get heeled. Watermelon helps in soothing up the sore muscles. L Citrulline is converted into another essential amino acid that enhances blood circulation and relaxes the muscles.
- Watermelon is a poor source of fiber and it contains zero fat and cholesterol. 100 grams of fiber provides only 0.4 grams of fiber.
- Due to the high fructose content, it contains FODMAPs. FODMAPs are fermentable short-chain carbohydrates. These short-chain carbohydrates can cause digestive problems in some people.
- Watermelon can cause very rare allergies. These allergies can be related to the oral syndrome. The symptoms of these allergies include an itchy mouth and throat. Swelling of lips and mouth is also seen. However, it is very rare.
Watermelon One Cup Calories
It is low in calories. Consumption of watermelon helps to stay satiated ad promotes a feeling of fullness. 1 cup of watermelon gives around 47 calories around 150 grams. It’s a weight loss-friendly fruit as it makes full easily. Read also: Kale Nutritional Facts & Weight Loss
Watermelon Water Percentage
Watermelon is a healthy and hydrating fruit that comprises 92 % water. It helps to quench the thirst during hot and humid summers. One cup of watermelon contains 118ml of water along with fiber and other nutrients. Its calorie requirements are low which doesn’t pile on and helps a person to lose weight easily. Read also: Kale Nutritional Facts & Weight Loss
Watermelon Carbohydrates
The carbohydrates in watermelon are mostly sugars. The fiber content is very little in carbs. The sugars mostly present in watermelon is fructose which makes up half of it. One-quarter of sugar is glucose and less than one-quarter is sucrose. The remaining sugars present contribute to very few fractions. If anyone wants to make an exact count of carbs in watermelon just measure it accurately.
Watermelon Nutrients
Fully ripe watermelon has more nutrients than less ripe ones. A single serving of watermelon is a good source of vitamin A and C. It helps to meet the daily requirement of these vitamins. Vitamin C is good for wound healing whereas vitamin A is good for eye health. One serving helps to meet 7% of the daily needs of copper and pantothenic acid. 5% of biotin and 4% of vitamins B1 and B6 is also present.
Is Watermelon A Fruit
Watermelon is a succulent fruit of the family gourd. It’s a summer favorite fruit that is made up of 90% water. Watermelon health benefits are many and it can protect against chronic diseases too. It helps to refresh a person against a hot and humid climate. It is a fruit as it develops from the plant ovary after flowering.
When Watermelon Ripe
There are different ways to check whether watermelon is ripe or unripe.
- Do a thump test: In this test ripe watermelon has hollow sounds whereas unripe has more high-pitched resonance like this.
- Checking for field spot- A yellow spot is a good sign of ripe melons. Less ripe ones are white in color.
- Feel its weight- The ripe ones are heavier whereas unripe ones are lighter in weight.
- Smell the melons- ripe melons give a sweet smell whereas unripe don’t smell.
- Check the tendril- Ripe melons tendril completely dries. If it’s green then it was picked too early. Read also: Blueberries Nutritional Facts & Weight Loss
How To Pick Watermelon
A ripe watermelon should have a thick rind that doesn’t give easily when pressured. When anyone scratches a watermelon they should not do that easily if the watermelon is ripe. Unripe ones get easily scratched with a hand.
Is Watermelon Good For Diabetes
The fruit of watermelon is high on the GI scale and has a low glycemic load which means it affects the person’s blood glucose level slightly after consuming the fruit. It’s safe for diabetics but it’s good to eat the fruit in moderation. Along with watermelon plenty of other foods which are rich in fiber and protein should be consumed.
Are Watermelon Seeds Edible
When we eat watermelon we often discard seeds as we do for other fruits. But seeds of watermelon are low in calories and rich in many micronutrients like copper, potassium, magnesium, iron, and folate. The seeds also help to boost immunity. It’s great who have hypertension as people can manage their blood pressure easily. Seeds also help to make bones strong and help to improve bone density as well.
Watermelon For Pregnant Women
Watermelon is safe to eat during pregnancy as it’s a hydrating fruit that helps to avoid preeclampsia and constipation problems. Consumption even helps to lower the risk of poor fetal growth and preterm delivery. Women who have gestational diabetes should avoid eating large portions of watermelon at one time. Watermelon helps to meet the fluid requirement of pregnant women and also helps to avoid hemorrhoids during pregnancy.
Is Watermelon Good For Dogs
Watermelon is safe for dogs to eat. The flesh is safe and nutritious for dogs but other parts such as seeds and rind are not safe. According to American Kennel Club if dogs swallow watermelon seeds it can cause an intestinal blockage which leads to a chance of surgery and will result in a very painful experience.
Its made of 92 % water which is a sweet treat for dogs and helps the dogs to stay cool and hydrated during summers. It’s rich in potassium and other vitamins according to Dog Time. Read also: Pumpkin Nutritional Facts & Weight Loss
Healthy Recipes With Watermelon
Watermelon Juice
Take a blender and then slice watermelon into it. Then add mint leaves to add more freshness to the juice. Then add about 2 tablespoons of soaked chia seeds to it. Blend everything well and serve chilled.
Watermelon Feta Mint Salad Recipe
It’s a great refreshing recipe. This recipe is a combination of low carbs carbohydrates, protein, and calcium due to the presence of feta cheese in it.
How To Prepare
- In a bowl dice a few pieces of watermelon and keep them aside.
- In another bowl add 2 tablespoons of lemon juice along with 1 teaspoon of olive oil.
- Add in a pinch of salt and pepper according to fruit quantity.
- Lastly, add diced feta cheese along with mint leaves chopped.
Watermelon Gazpacho
Gazpacho is a great summer drink that has a great refreshing taste. It’s best enjoyed when it’s cool. This drink is a good source of vitamin C as it has different sources of vitamin C in it.
How To Prepare
- In a blender jar add half a cup of watermelon along with 2 cucumbers that are peeled.
- Then add in one medium-sized red and yellow capsicum.
- Then add in 8 to 10 fresh stems of coriander leaves, and salt to taste.
- For spiciness add in a half teaspoon of pepper powder along with 2 tablespoons of olive oil.
- For tanginess add lemon juice and for good texture add 2 bread slices chopped.
- Ice cubes should be added along with mint leaves. Blend well and enjoy.
Watermelon Drink Recipes
Drinks are always refreshing and low in calories too. They help us to feel full and can be a great meal replacement too. When watermelon drinks are consumed before workouts it makes performance better as it has high antioxidants and amino acid content.
Watermelon Lemonade
- Take one cup of watermelon in cube form.
- Then add in the juice of one lemon along with a few mint leaves.
- Then add in 1 teaspoon of honey along with 1 teaspoon of sunflower seeds.
- Blend well and the drink is ready.
- For adding fizziness soda water can be added.
Watermelon Curd Smoothie
- Take one cup of watermelon in diced form.
- Then add in one-fourth cup of cued to diced watermelon.
- Add in a pinch of salt along with some honey.
- Add in a handful of roasted walnuts.
- Blend well and the smoothie is ready.
Beet Root Watermelon and Lemon Juice
- Take one cup of diced watermelon in a blender.
- Then add one beetroot in finely chopped form.
- Then add in one tablespoon of castor sugar along with the juice of one full lemon.
- Blend well and watermelon beet juice is ready.
Frequently Asked Questions
No, watermelon contains a fruit sugar named fructose. This fructose is present in all fruits which are sweet in nature. Even though being high in fructose it will not raise the blood sugar levels.
Yes, it is absolutely good for weight loss. This fruit contains 90% of water. This water content makes us feel full without loading up on calories.
