Watermelon Nutrition, Health Advantages, and Statistics

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Watermelon eating is one of the most pleasurable gastronomic sensations you can have. The flesh is delicate, sweet, sensitive, and vivid red. If you’re not cautious, the liquid will flow between your fingers and down your wrists, sometimes reaching your elbows! The way the fruit becomes particularly crunchy and somewhat acidic towards the skin. And, of course, the never-ending competition to see who can spew the most watermelon seeds.

Who would think a dish that is this much of a delicious delight to be so excellent for you? Apart from the quick mood lift and enticing grin trigger, eating watermelon has various health advantages.

Join us as we go over all of the fantastic nutrition aspects of watermelon, from the macronutrient breakdown to the abundance of antioxidants it contains and more!

How Much is a Serving of Watermelon?

Since fresh watermelon is often chopped into cubes or bits, calculating out a serving size may be a cumbersome and challenging procedure. One cup of diced watermelon is the serving size we’re utilizing for this articlea guideline that many watermelon growers use as well.

Of course, the actual quantity of diced watermelon that will fit into a one cup measure may vary depending on the size of the cubes you’re using. You may also weigh it to make things easier: one cup of diced watermelon should be roughly 150 grams, or about 5.3 ounces by weight.

We understand that this all seems a little complicated, but don’t allow the additional effort in calculating a correct serving size keep you from receiving the advantages of watermelon! After you’ve measured it out a few times, you’ll have a good idea of how much watermelon equals a serving and will be able to depend on it in the future.

Watermelon Nutrition Facts

And now for the whole nutritional profile of watermelon. All of the amounts are based on a 1 cup portion of diced, fresh watermelon (about 150 grams worth of fruit).

Watermelon Calories

1 cup serving has around 46 calories.

Let’s start with one of the first things most people check for when they glance at a nutrition label: the calorie count. If you want to lose weight, you’ll be happy to know that watermelon is one of the very finest meals for weight reduction!

This is because watermelon contains a lot of, you guessed it, water! Since water is calorie-free, any dish made mostly of this clear liquid is guaranteed to help you ingest less calories overall. Not only that, but the additional water makes you feel fuller, so you’ll eat less of it than you would with another, less satisfying meal option. You may as well take a long sip of water when you eat watermelon! It’s not such an awful thing to eat.

Number of Carbs in Watermelon

About 11.5 grams per 1 cup serving.

Watermelon, like many other forms of fresh fruit, has a fair quantity of sugar. Yet, in contrast to many other fruits and plant meals, watermelon has a low fiber level owing to its high water content (92% in fact!). This implies that, despite its natural sugar content, watermelon has little influence on blood sugar levels.

Watermelon is thus regarded usually safe for anyone managing their sugar consumption (such as those with diabetes or another metabolic syndrome) and is keto-friendly. As usual, consult your doctor, dietician, or other health specialists to determine how any meal may effect your specific situation.

Glycemic Index vs. Glycemic Load

It comes down to the distinction between glycemic index and glycemic load. Although watermelon has a high glycemic index of 80, its glycemic load is fairly low, at just 5, owing to its high water content. What exactly does this mean? Although the glycemic index reveals how quickly your blood sugar increases after eating a dish, the glycemic load is a more informative statistic since it considers how high the blood sugar climbs to and how long it remains there.

Is There Protein in Watermelon?

1 cup serving contains approximately.9 grams.

Watermelon, with all of its amazing qualities, is unfortunately low in protein. You can’t win them all, as the saying goes. There isn’t much space for protein with 92% water content and 6% carb content. Watermelon, with just under 1 gram of protein per serving, is unlikely to help you grow muscle anytime soon. Fortunately, this delicious fruit redeems itself in a variety of different ways.

Is Watermelon Fat-Free?

Almost! It just includes. 1 cup serving contains 2 grams.

Not unexpectedly, the composition of fresh watermelon leaves little space for fat content! Its worth noting that fat is no longer the enemy it once was during the low-fat craze dieting days, as it has become clear that there are many healthy types of fats and fatty acids, such as those found in olive oil and avocados, that are far from the saturated fats found in hydrogenated oils and animal products.

When it comes to our star of the show, though, fat is a moot matter since watermelon has essentially little of it. The fat level is low at only.2 grams per serving, and you could easily mistake it for not being there at all.

Vitamins and Minerals in Watermelon

Watermelon, in addition to having an outstanding macronutrient profile, is also high in vitamins and minerals, which perform a variety of critical purposes throughout the body!

The % daily values of these vital nutrients will vary depending on your genetic make-up as well as any special demands or constraints you may have due to chronic diseases.

Vitamin C

1 cup serving contains around 12.5 milligrams.

A big glass of orange juice isn’t the only method to get enough vitamin C! Watermelon is one of several fresh meals that provide this essential vitamin. In fact, a serving of watermelon has 12.5 milligrams of the substance, which is approximately 14% of the recommended daily requirement!

Most people are aware that vitamin C is vital for immune function, since it is often one of the first supplements taken when one begins to feel ill. Moreover, vitamin C is essential for the development and repair of human tissues (as well as wound healing), aids in iron absorption, and is needed for general healthy skin and bones.

Vitamin B5

Approximately.3 milligrams per 1 cup serving.

We recognize this may seem unimpressivejust a measly. What is 3 milligrams of vitamin B5? But! The truth is that the body only requires approximately 5 milligrams of this material every day, thus the. 3 milligrams in a cup of watermelon will certainly help you get there!

Vitamin B5 is also essential for maintaining a healthy digestive system. Vitamin B5, also known as pantothenic acid, is essential to many body systems, playing a significant part in energy conversion and production, red blood cell formation, and endocrine system homeostasis. In addition, pantothenic acid


1 cup serving contains around 170 milligrams.

In compared to our previous vitamin and mineral concentrations, 170 milligrams may seem like a lot! The hitch with potassium is that you need a lot of it: around 4,700 milligrams each day. The typical banana, possibly the most well-known potassium source of all, has around 430 milligrams of potassium, while potatoes, shellfish, and dairy products are other good sources of this mineral.

Potassium is utilized by the muscular system because it is required for all muscles to contract correctly, and it is also considered to aid in the reduction of blood pressure and the maintenance of general cardiovascular health.


1 cup serving contains around 15.2 milligrams.

With a daily magnesium consumption of over 400 milligrams, the 15.2 milligrams delivered by 1 serving of watermelon is a drop in the bucket, but it is a drop nevertheless!

This mineral is required for enzymatic processes that occur throughout the body and are critical components of muscle function, nerve impulse control, and protein synthesis, to mention a few.

Other Health Benefits of Eating Watermelon

In addition to being low in calories and fat, and possessing a plethora of vitamins and minerals, there are several more watermelon advantages! Watermelon does it everything, from hydration to lowering the risks and effects of chronic illnesses and health issues.

Hydration and Electrolytes

You may be tempted to include watermelon into your exercise regimen after learning about its wonderful capacity to aid with overall fluid balance in the body. Watermelon not only has a lot of water, but it also includes electrolytes, which are really crucial small things. You may associate electrolytes with sugary-sweet sports drinks, but in their natural state, electrolytes are just minerals like potassium and magnesium that have the unusual ability of being ionized when dissolved in water. These charged particles inside the minerals are thus easily accessible to connect with the water particles, retaining the water and assisting you in staying hydrated.

Consuming electrolyte-rich sources of hydration before, during, and after working out (or when exposed to hot weather) helps to restore the fluids and electrolytes lost through sweat, reducing muscular discomfort as well as signs of dehydration.


As if having less muscular pain wasn’t enough of a motivation to eat more watermelon, how about cancer prevention? Watermelon includes a number of vital plant chemicals known as antioxidants. Some of them are nutrients we’ve previously examined, such as vitamin C, but others, such as beta carotene and lycopene, are well worth learning about.

Antioxidants are unique in that they circulate throughout the body, eliminating free radicals as they do so. If free radicals are allowed to accumulate in the body, they gradually destroy cells and tissues of all sorts, possibly leading to skin, colon, and prostate cancer, to mention a few. Watermelon’s unique anti-inflammatory characteristics may help you fight against these devastating diseases—all you have to do is consume it!

Amino Acids

Watermelon is a great source of the amino acid citrulline, which is often assumed to exist solely in protein-rich foods (which, as we discovered, watermelon is not). In reality, the amino acid citrulline was discovered in watermelon, which explains why the name citrulline is derived from the Latin word for watermelon, Citrullus.

Citrulline not only serves many vital tasks in the body on its own, such as boosting heart health and expanding blood vessel capacity, but part of it is converted to another amino acid known as arginine. This molecule is also necessary for the cardiovascular system to operate correctly.

Some people, particularly those who have or are at risk of having heart disease, choose to take citrulline supplements to increase their levels of the amino acid and its complement, arginine. Yet, studies demonstrate that the body absorbs nutrients far more rapidly from watermelon than from pills.

Other Watermelon Nutrition FAQs

We have a few more watermelon facts to share with you, ranging from amusing information about the quantity of water within this fruit to a solution to the issue of how much is too much!

How Much Water is in a Whole Watermelon?

As previously stated, a full watermelon contains around 92% water. So, how much would it cost to drain all of the fluid from a full uncut watermelon?

Using a 20-pound conventional kind of watermelon (either seeded or seedless watermelon) as an example, you’re looking at a whopping 2.2 gallons of water within! Hey there, hydration!

Is Watermelon Juice Good For You?

Is straight up watermelon juice even beneficial for you, with all of this liquid hiding under the brilliant green skin of a watermelon?

Watermelon juice in its purest form You know, the more costly product is surely healthful. As a delicious beverage, it includes almost all of the benefits of fresh watermelon (without a touch of fiber). Watermelon juice, like fresh melon, has all of the vitamins, antioxidants, and amino acids.

Take care not to overdo it, since ingesting too many juices of any kind can add a lot of sugars to your body. Buyer beware: there are several watermelon drink-style drinks on the market that may contain just a little amount of watermelon juice or watermelon extract and a lot of added sugars. These goods provide little health benefit!

Is it Possible to Eat Too Much Watermelon?

You’ve probably overdone it on the watermelon at some time in your life. Although watermelon promotes good digestion in moderation, too much of it may easily cause a variety of digestive distress symptoms such as stomach discomfort and bloating.

Also, although watermelon has a low glycemic index, consuming too much of it might raise blood sugar levels. This surge and recovery phases may not be problematic for healthy individuals, but those with diabetes must be very cautious of their watermelon, and other fruit, portion amounts.

Health Benefits of Watermelon: The Takeaway

In conclusion, watermelon is a great healthy method to fulfill your sweet taste. Not only is it low in calories and fat, but it is also rich in hydration and has an exceptional nutritional profile!

Watermelon provides your body with B and C vitamins, potassium, magnesium, antioxidants, and amino acids in plenty. All while hydrating you more than a glass of water. What’s the bottom line? Watermelon may be eaten at any time of year, not only on hot summer days.

Trying to include more watermelon into your diet but a simple slice or dish of watermelon pieces isn’t cutting it? Check out some of our incredible watermelon recipes to find new ways to eat this iconic fruit!


What does watermelon do for the body?

It is rich in water and contains nutrients like as lycopene, citrulline, and vitamins A and C. Further study is required, but studies show eating this delicious, red melon may potentially improve heart health, reduce muscular stiffness, and reduce inflammation.

Is it healthy to eat a watermelon a day?

Although eating watermelon every day is theoretically safe, it is recommended to consume a variety of fruits and vegetables for maximum nutrition. Additionally, fruits like watermelon should not account for more than 30% of your daily dietary consumption.

What are the top 10 health benefits of watermelon?

Watermelon Nutritional Advantages
Maintains hydration: … Aids in blood sugar control:…
Weight loss aids:…
Aids in the prevention of cardiovascular disease:…
Asthma severity is reduced:…
Improves dental issues:… Reduces inflammation:…
Beneficial to nerve function:
More to come…

Is watermelon a superfood?

Watermelon includes important vitamins, minerals, antioxidants, and amino acids, according to study. It also includes the amino acids citrulline and arginine, which function as precursors to nitric oxide, a chemical that regulates blood pressure, lipids, and glucose levels.

Does watermelon cleanse your arteries?

1. Watermelon cleans the arteries. Switching watermelon juice for water decreases body fat, lowers LDL cholesterol, and, most importantly, removes heart-threatening plaque from arteries.

Will watermelon burn belly fat?


Watermelon is one of the greatest fruits to consume if you’re attempting to lose weight since it contains 90% water. A 100-gram portion only has 30 calories. It’s also high in arginine, an amino acid that has been found to help burn fat fast.

Does watermelon have a lot of sugar in it?

Watermelon. This summer delight has 17 grams of sugar in a medium slice. It’s full of water, as the name implies, and it contains electrolytes, which are just what your body needs after spending time in the sun. Just limit yourself to one or two slices.

Is watermelon good for kidneys?

Watermelon is healthful because it contains lycopene, an antioxidant that aids in the breakdown of dangerous free-oxygen radicals. It protects the kidneys and is therefore a kidney-friendly meal.

Is it better to eat watermelon in morning or night?

Watermelons are best eaten between 10 a.m. and 12 p.m. as breakfast or between breakfast and lunch, according to Ayurveda. You may also have it before 5 p.m. as an evening snack. It should not be consumed at night or with meals.

What color watermelon is the healthiest?

Yellow watermelon has more beta-carotene, an antioxidant, than red watermelon. Cancer and eye illness are considered to be protected by beta-carotene. Yellow watermelon may be used in fruit salads, platters, desserts, smoothies, and juices.

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