How Many Calories in a Slice of Watermelon? Nutrition Facts

The Nutritional Value of Watermelon

Watermelon is a delicious and refreshing fruit that also provides substantial nutritional value. Understanding the calories and other key nutrients in watermelon can help you make informed dietary choices.

Calculating Calories in Watermelon

When determining the calories in a slice of watermelon, the first step is examining the nutrients. A one-inch thick wedge of watermelon weighing about 286 grams contains:

• 86 calories
• 22.4 grams of carbs
• 2.34 grams of fiber
• 21.8 grams of natural sugars
• 0.59 grams of protein
• Small amounts of vitamins A, C, B1, B5, B6, and potassium

So in summary, a typical watermelon slice contains just under 90 calories and delivers a hefty dose of vitamins, minerals, and antioxidants for minimal calories. It's a nutritiously dense, low-calorie treat.

Water Content and Weight Loss

One reason watermelon slices are low in calories is their high water content. The fruit is over 90 percent water by weight. This means that a wedge is very filling despite being low in calories.

The high water and fiber contents mean that watermelon also takes longer to digest. This helps with appetite control and portion control, which can aid weight loss.

Health Benefits of Watermelon

Beyond being low in calories, watermelon slices and juice provide great health benefits. Here is an overview of some key perks supported by scientific research.

Supports Heart Health

Studies indicate that eating fresh watermelon, or drinking watermelon juice, promotes healthier arteries and veins. Benefits include:

• Reducing plaque buildup
• Lowering blood pressure
• Improving circulation
• Decreasing inflammation

These vascular benefits likely come from watermelons containing the amino acid citrulline. Citrulline helps widen and relax blood vessels.

Anti-Inflammatory Antioxidants

Watermelon has high levels of lycopene and other antioxidants that combat inflammation. Reducing inflammation helps with:

• Arthritis symptoms
• Muscle soreness after exercise
• Lung function in asthma sufferers

Lycopene in particular may also benefit bone health and cardiovascular health.

May Prevent Macular Degeneration

The antioxidant vitamins C and A in watermelon aid eye health. Studies indicate that eating watermelon and other fruits high in these nutrients may help prevent age-related macular degeneration. This condition can cause blindness.

Skin & Hair Health

Vitamins A and C also support healthy, glowing skin and strong hair and nails. As an added bonus, watermelon may help relieve muscle soreness when applied to the skin.

Potential Watermelon Health Risks

Watermelon is very healthy for most people. However, those with certain medical conditions may need to exercise caution with consumption due to the following risks.

Allergic Reactions

Watermelon allergies, while uncommon, can cause minor to severe symptoms like:

• Itchy skin, hives, or rash
• Swollen lips, tongue, throat
• Wheezing and breathing difficulties
• Vomiting and diarrhea

People with latex allergies are more prone to reacting to watermelon. See an allergist if uncertain about watermelon allergies.

Medication Interactions

The citrulline in watermelon may interact with certain medications, either strengthening or weakening their effects. Drugs impacted include:

• Erectile dysfunction drugs like Viagra
• Blood pressure medications
• Some antibiotics

Check with a pharmacist or doctor about possible medication interactions before regularly consuming watermelon.

Digestive Issues

Some people may experience bloating, diarrhea, or upset stomach when eating a lot of watermelon. This is due to fruit sugars and oils potentially irritating the digestive tract. Limit quantity consumed if watermelon causes GI distress.

Tips for Enjoying Watermelon

Here are some simple tips for buying delicious watermelon and integrating it into healthy eating habits:

Selecting Watermelon

• Choose symmetric, firm melons without bruises or dents
• Lift melons to check for heaviness as an indicator of ripeness
• Ripe watermelons sound hollow when thumped
• Whole melons keep longer than pre-cut slices

Serving Watermelon

• Chill watermelon before serving for maximum freshness
• Use pre-cut watermelon within 3 days
• Serve watermelon wedges or cubes as a snack or dessert
• Blend into smoothies, sorbets, or other treats

Incorporating watermelon into a balanced diet can let you improve health while enjoying a sweet, refreshing flavor.

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.