Calories in Watermelon: Nutrition Facts and Health Benefits

The Truth About Calories in Watermelon

Watermelon is the sweet treat of summer. Its juicy red flesh is full of water and flavor, making it a refreshing and hydrating choice on a hot day. But could this summer fruit favorite also be a smart option if you're watching your calorie intake? Here's a detailed look at the calorie count, nutrients, and health benefits of watermelon.

Calories in Watermelon

One of the biggest appeals of watermelon is its low calorie content. A 1-cup serving (152 grams) of watermelon contains only:

• 46 calories
• 0 grams of fat
• 11 grams of carbs
• 1 gram of fiber
• 9 grams of sugar

Due to its high water content (92%), watermelon is very low in calories and fat. And with just under 50 calories per cup, you can enjoy a sizable portion without consuming too many calories.

Calories in Watermelon Slices vs. Juice

When comparing watermelon slices to juice, the whole fruit contains fewer calories ounce for ounce. For example:

• 1 cup watermelon chunks = 46 calories
• 1 cup watermelon juice = 63 calories

Blending watermelon into juice concentrates the natural sugars and results in more calories per serving compared to eating the raw fruit. So if you're counting calories, watermelon slices would be the better option.

Calories in Watermelon Varieties

There are over 1,200 varieties of watermelon, which vary slightly in their nutrient content. But in general, most types have a similar low calorie density. For example:

• Red watermelon 46 calories per cup
• Yellow watermelon 48 calories per cup
• Orange watermelon 50 calories per cup
• Mini watermelon 45 calories per cup
• Seedless watermelon 46 calories per cup

So no matter what color or type you choose, you can count on watermelon being a low calorie fruit option.

Calories in Watermelon Rind

Contrary to popular belief, the watermelon rind is edible and contains a modest amount of nutrients. A 1-cup serving of watermelon rind contains:

• 51 calories
• 0 grams of fat
• 13 grams of carbs
• 3 grams of fiber
• 5 grams of sugar

So while the rind is slightly higher in calories than the flesh, its still a low calorie part of the fruit. The rind also contains more fiber, which helps support feelings of fullness.

Nutritional Benefits

In addition to being low in calories, watermelon nutrition provides some key vitamins, minerals, and antioxidants:

• Vitamin C 28% DV per cup. Helps support immune function.
• Vitamin A 18% DV per cup. Important for healthy eyes and skin.
• Potassium 8% DV per cup. Assists muscle and nerve function.
• Lycopene A powerful antioxidant that may lower inflammation and oxidation.

Watermelon is especially concentrated in lycopene, a phytonutrient that gives the melon its red hue. Lycopene has been linked to heart health benefits and may help lower risk of certain cancers.

Health Benefits

Research suggests that eating watermelon may provide these benefits:

• Improved hydration Up to 92% water content.
• Lower blood pressure Citrulline helps relax blood vessels.
• Reduced muscle soreness Natural compounds reduce post-exercise inflammation.
• Better heart health Lycopene protects LDL cholesterol from oxidation.
• Aided weight loss High volume, low calorie density food.

The combination of essential vitamins, minerals, antioxidants and amino acids like citrulline make watermelon a nutritional powerhouse perfect for staying hydrated, recovering after exercise, and protecting heart health all with minimal calories.

How to Pick & Store Watermelon

To enjoy the freshest, sweetest watermelon with the most nutrients, follow these simple tips for choosing and storing watermelon:

Picking Ripe Watermelon

• Choose watermelons that feel heavy for their size.
• Look for a smooth rind with no cuts, dents, or bruises.
• Pick melons with a yellow underside, which indicates ripeness.
• Listen for a hollow sound when thumped, not flat.

Storing Watermelon

• Keep whole melons at room temperature for up to a week.
• Store cut watermelon in the fridge in an airtight container.
• Consume within 3-5 days for best quality and freshness.
• Freeze pureed watermelon in cubes for later use.

Proper storage keeps watermelon fresh and prevents it from becoming mushy or fermented. Refrigerate all cut pieces in a sealed container.

Freezing Watermelon

Freezing is a great way to enjoy fresh watermelon year-round. Here are some tips:

• Remove rind and seeds first.
• Cut into 1-inch cubes or puree in a blender.
• Place in airtight freezer bag or container.
• Store frozen for 2-3 months before quality declines.
• Use in smoothies or blend into agua fresca drinks.

Frozen watermelon retains most of its flavor, texture, and nutrients when thawed. Its perfect for cooling drinks and smoothies on hot days.

Simple and Healthy Watermelon Recipes

Looking for refreshing, hydrating ways to use up your watermelon? Here are some simple recipes that highlight the bright, sweet flavor:

1. Watermelon Lime Agua Fresca

Blend watermelon, lime juice, water, and mint or basil leaves. Strain and serve over ice for a refreshing summer drink.

2. Watermelon Feta Salad

Toss cubes of watermelon with feta cheese, olive oil, balsamic vinegar, mint, and arugula for a fresh salad.

3. Grilled Watermelon Skewers

Skewer watermelon, halloumi cheese, and fresh herbs. Grill until cheese is golden. Drizzle with olive oil and lemon.

4. Watermelon Pizza

Top a cold watermelon slice with part-skim ricotta, mint, and your favorite fruits for a healthy pizza.

5. Watermelon Sorbet

Blend frozen watermelon with lime juice and a touch of honey or simple syrup. Freeze again to create a refreshing sorbet.

You can add watermelon to savory dishes too, like grain bowls and salsas. Use your imagination to highlight watermelons awesome flavor and nutrition.

Potential Downsides to Eating Watermelon

Watermelon is generally considered safe, however, some people may need to be mindful of the following:

• Sugar content People with diabetes should enjoy watermelon in moderation due to natural sugars.
• Citrulline May interact with certain medications, like Cialis or Viagra.
• Allergies Watermelon may cause mild oral allergy in those allergic to latex, chamomile, bananas or kiwi.

In most healthy people, watermelon can be enjoyed freely as part of a healthy, balanced diet. But check with your doctor if you have any concerns related to consuming this fruit.

With its sweet, refreshing taste and stellar nutrition, watermelon truly earns its title as the perfect summer fruit. A 1-cup serving doles out heavy hitting antioxidants, electrolytes, and vitamins for under 50 calories. So go ahead and enjoy this quintessential BBQ food as a delicious part of your healthy diet.

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.