How Many Calories in 2 Whole Watermelons? Nutrition Facts

An Overview of Watermelon

Watermelon is a sweet, popular summer fruit that belongs to the Cucurbitaceae family which includes cucumbers, squash, and pumpkins. The sweet, juicy red flesh is surrounded by a hard green rind speckled with yellow. Watermelon is over 90% water, giving it its hydrating quality.

Watermelon Nutrition Facts

Two whole watermelons contain:

• Calories: 800
• Protein: 10 g
• Carbs: 114 g
• Sugar: 100 g
• Fiber: 12 g
• Fat: 4 g
• Vitamin C: 120% DV
• Vitamin A: 80% DV
• Potassium: 40% DV

Watermelon is low in calories and rich in vitamins, minerals, and antioxidants like lycopene, citrulline, and cucurbitacin E. It provides hydration without added sugars or fat.

Watermelon Health Benefits

Research shows that eating watermelon can promote heart health, aid digestion, boost immunity, enhance workout recovery, and more. The potential health benefits come from its nutritional content.

Improves Heart Health

The citrulline in watermelon can help manage high blood pressure by relaxing blood vessels. Lycopene and other antioxidants help protect against LDL cholesterol oxidation linked to heart disease. The potassium supports healthy blood pressure levels too.

May Prevent Macular Degeneration

Lutein and zeaxanthin found in watermelon may help reduce risk of age-related macular degeneration (AMD). Their antioxidant and anti-inflammatory properties protect the eyes from damaging UV light exposure.

Boosts Immune System

Watermelon has nearly a third of the vitamin C you need daily, an antioxidant that stimulates white blood cell production for immune defense. It also has vitamin A for immune support and lycopene with potential anti-cancer activity.

Aids Digestion

The water and fiber in watermelon can promote digestive regularity and relieve constipation. Citrulline helps maintain the mucosal lining integrity in the GI tract. It may also reduce stomach ulcer risk.

May Lower Inflammation

Choline in watermelon helps regulate inflammatory responses. The anti-inflammatory abilities of lycopene and cucurbitacin E can also lower inflammation linked to some chronic diseases and arthritis pain.

Reduces Muscle Soreness

Consuming watermelon or watermelon juice before and after exercise helps speed up recovery and diminish muscle soreness thanks to its antioxidants, inflammation modulation, carbohydrates, and citrulline content.

Selecting and Cutting Watermelon

Picking a Watermelon

Choose a watermelon that:

• Feels heavy for its size
• Has a cream or yellow/orange underside
• Has a hard rind without cuts or dents
• Makes a hollow thump sound when tapped

Cutting a Watermelon

Steps to cut a watermelon:

1. Place watermelon on a cutting board
2. Cut a small slice off one end to create a flat base
3. Turn watermelon and trim the opposite end
4. Cut down the center along its longest length
5. Cut each half down the middle to create quarters
6. Slice each quarter width-wise for triangles, cubes or balls

Discard the white rind and cut the red flesh as desired. Cubes work well for fruit salads and skewers. Melon ballers easily make melon balls.

Watermelon Uses

Watermelon's sweet flavor, juice, and hydration making it perfect for:

Snacking and Salads

Enjoy fresh watermelon in slices, cubes, balls, or wedges on its own. Mix it into fruit salads, green or grain-based salads for a juicy sweetness.

Smoothies and Drinks

Blend it into smoothies like watermelon strawberry or watermelon banana smoothies. Use it in fruit infused water or juices. Watermelon goes well with lemonade or cocktails too.

Desserts

Sweet chilled watermelon makes a simple dessert. But it also shines in sorbets, fruit skewers, tarts, cakes and other desserts that use its sweetness and juice.

Side Dishes

Grill watermelon wedges as a sweet addition to any barbecue. You can also roast watermelon or add it to grain bowls, salsas and slaws to liven them up.

Potential Health Risks of Watermelon

Watermelon is safe for most people and associated with many health benefits. But some potential risks exist in overconsumption or contamination.

Allergic Reactions

Watermelons contain proteins that could potentially trigger allergic reactions in sensitive individuals, producing oral allergy syndrome symptoms like mouth and throat itching.

Pesticide Exposure

The thick rind protects the internal flesh, but trace amounts of pesticide residues can still be present on conventionally grown watermelons.

Citrulline Overdose

For individuals with kidney or liver disease, excess citrulline from high watermelon intake could potentially cause toxic buildup. Moderation is key.

Digestive Upset

While watermelon flesh is easily digested, the fibrous rind can be hard to break down and irritate the GI tract if large amount are consumed. Eat only small amounts or stick to just the flesh.

Foodborne Illness

Pre-cut watermelon has increased risk of contamination with dangerous bacteria like Salmonella and Listeria leading to foodborne illness. Only consume freshly cut watermelon from reputable places.

The Best Ways to Store Watermelon

Refrigerating uncut watermelons prevents ripening and bacterial growth. Watermelon lasts around 2 weeks refrigerated. Once cut, leftover flesh should be sealed and refrigerated where it keeps for 3-4 days.

Freeze pureed watermelon or cubes in airtight containers to enjoy months later in smoothies, drinks, and desserts. Watermelon juice can also be frozen into ice pops for healthy hydrating snacks.

Pick the Perfect Watermelon

With sweet thirst-quenching juice and refreshing flavor, it’s no wonder watermelon is a beloved summer staple. This guide covers nutrition facts, health benefits, safe consumption, recipes, and the best storage practices to help you pick and enjoy the perfect watermelon all season long.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.