Watermelon Nutrition - Calories in a Wedge and Evidence-Based Health Benefits

Understanding Watermelon Nutrition: Calories, Benefits and More

Crisp, juicy watermelon is a refreshing treat on hot summer days. But beyond its sweet flavor, watermelon offers an array of nutrients and potential health benefits. This article explores watermelon nutrition - including how many calories are in a watermelon wedge - along with evidence-based benefits and simple ways to enjoy it.

Watermelon Nutrition Facts

Watermelon is low in calories but high in antioxidants, vitamins and minerals. Here are some key nutritional facts in a 1-cup serving (152 grams) of diced watermelon:

• Calories: 46
• Fat: 0.23 g
• Carbs: 11.48 g
• Fiber: 0.6 g
• Protein: 0.93 g
• Vitamin C: 12% DV
• Vitamin A: 18% DV
• Potassium: 5% DV
• Lycopene: 20.8 mg

This nutrient profile makes watermelon an exceptionally healthy fruit option.

Calories in Watermelon

One of the biggest perks of watermelon is its low calorie content. A 1-inch thick watermelon wedge that is approximately 4 inches long and 4 inches wide contains the following calories and nutrients:

• Calories: 40
• Carbs: 10 g
• Vitamin C: 10% DV
• Vitamin A: 15% DV
• Lycopene: 17 mg

The calories for a small or medium sized watermelon wedge will be slightly less. For a large wedge from a bigger watermelon, calories may range from 50-60.

At just 40 calories per average sized wedge, watermelon is a smart choice if youre watching your calorie intake. It provides healthy carbs and key vitamins and antioxidants for minimal calories.

Water Content and Hydration

Watermelon is over 90% water, making it ideal for hydration on hot days. It contains even more water per serving than other fruits like strawberries, grapefruit, and cantaloupe.

Staying hydrated is crucial for health. Proper hydration aids digestion, prevents headaches, improves focus and cognition, and keeps your body functioning optimally.

The combination of water and electrolytes in watermelon makes it more hydrating than drinking plain water. Watermelon hydrates the body and replenishes electrolytes lost through sweat.

Antioxidant Benefits

Watermelon is brimming with antioxidants, including vitamin C, vitamin A and lycopene. These antioxidants neutralize free radicals that can damage cells and lead to chronic illness.

Vitamin C boosts immune function and iron absorption, while improving skin health. Vitamin A maintains eye and skin health and supports the immune system.

Lycopene is a powerful antioxidant that gives watermelon its red color. Studies show it may help lower risk of heart disease, cancer, diabetes, and inflammation.

Citrulline Content

Watermelon contains an amino acid called citrulline that may provide arterial and cardiovascular benefits through its conversion to arginine. Citrulline helps boost nitric oxide levels, which aids blood flow.

In one study, oral citrulline supplements enhanced exercise performance and reduced muscle soreness and fatigue in athletes. More research is needed on whole watermelons effects.

Summary of Watermelon Nutrition

Watermelon is low in calories but high in water content, antioxidants and citrulline. It provides hydration along with essential vitamins, minerals and plant compounds that offer an array of potential wellness benefits.

Evidence-Based Health Benefits

Research indicates that making watermelon part of a healthy diet may provide several benefits, including:

May Improve Heart Health

Watermelons citrulline content may help reduce arterial stiffness and blood pressure. Lycopene and other antioxidants help protect the cardiovascular system.

A 2021 meta-analysis concluded watermelon extract improves systolic blood pressure, arterial function and cardiac stress markers.

Helps Manage Diabetes

Despite its sweet taste, watermelon has a low glycemic index of 76. Diets rich in low-GI foods may benefit blood sugar management.

Its Cucurbitacin E and lycopene also improve insulin sensitivity and oxidation markers according to studies.

May Boost Exercise Recovery

Watermelon's electrolytes help replenish whats lost through sweat. Citrulline may also relieve muscle soreness. One study gave athletes watermelon juice before exercise and saw less muscle damage.

Supports Immune Function

The vitamin C and antioxidants in watermelon strengthen the immune system to ward off illness and infection.

A 2021 review indicated vitamin C from fruits and vegetables boosts immune cells and anti-inflammatory responses.

Helps Skin and Eye Health

Watermelon contains vitamins A and C that help maintain healthy, supple skin and vision. Lycopene also shields skin from sun damage.

Evidence links low vitamin A intake with increased risk of certain eye diseases.

May Prevent Macular Degeneration

Lutein and zeaxanthin found in watermelon help reduce risk of age-related macular degeneration (AMD). One study showed 3 or more servings of lycopene-rich fruits weekly decreased early AMD progression by 10%.

Tips for Enjoying Watermelon

Here are simple ways to add more fresh watermelon to your diet:

• Keep wedges or chilled watermelon slices in the fridge for a ready snack or hydrating treat after workouts.
• Cube watermelon and add to salads, salsas, or fruit platters.
• Blend into smoothies for a nutrition and hydration boost.
• Make watermelon agua fresca by blending watermelon with water, mint and lime.
• Add watermelon to skewers or fruit kabobs along with other fruits.
• Top wedges with a dollop of plain Greek yogurt and mint.
• Freeze watermelon juice or puree into fresh homemade popsicles.

Opt for fresh watermelon whenever possible. But if using pre-cut watermelon, store properly to retain nutrients. Keep cut melon refrigerated and enjoy within 5 days.

Watermelon Precautions

Watermelon is generally safe, but a few precautions can help you enjoy it safely:

• Avoid spoiled, bruised or damaged watermelon with mold or soft spots.
• If you have oral allergy syndrome, be mindful of cross-reactivity with pollen related fruits and vegetables like watermelon.
• Those with kidney disease should moderate potassium-rich foods like watermelon.
• Consume watermelon in moderation since excess fructose from any fruit can cause gas or bloating.

Introduce new foods like watermelon slowly in young infants and monitor for any signs of sensitivity or allergic reaction.

The Bottom Line

Watermelon is a healthy fruit choice, with just 40 calories in the average 4-inch wedge. It provides hydration along with vitamins, minerals and beneficial plant compounds that offer a variety of potential wellness advantages. Watermelon is a smart addition to a balanced, 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.