Watermelon Nutrition Facts and Health Benefits | Calories and More

An In-Depth Look at Watermelon Nutrition and Calories

Watermelon is one of the most popular fruits during the warm summer months. Its sweet, refreshing flavor and juice make it the perfect treat on a hot day. But beyond just tasting good, watermelon is also an extremely healthy fruit packed with important vitamins, minerals, and antioxidants.

Watermelon Calories and Macronutrients

One of the most common questions about watermelon is: how many calories are in watermelon? The answer depends on the size of the watermelon piece. According to the USDA, one cup of watermelon balls contains:

• Calories: 46
• Protein: 1 gram
• Carbohydrates: 11 grams
• Sugar: 9 grams
• Fiber: 1 gram
• Fat: 0 grams

As you can see, watermelon is very low in calories and fat and contains no cholesterol. Most of the calories come from carbs and natural sugars. The high water content also means that watermelon has an extremely low calorie density.

Vitamins and Minerals

In addition to being low calorie, watermelon nutrition also shines in the vitamin and mineral department. Some of the key micronutrients found in watermelon include:

• Vitamin C - An antioxidant that helps support immune function and iron absorption
• Vitamin A - Important for eye and skin health
• Potassium - Helps regulate blood pressure and fluid balance
• Magnesium - Supports bone, muscle, nerve, and immune health
• Vitamin B6 - Plays a role in energy metabolism
• Thiamin - Helps convert food into energy
• Niacin - Important for DNA production and cholesterol levels
• Pantothenic acid - Required to form coenzyme A for energy production
• Copper - An antioxidant mineral that helps form red blood cells
• Manganese - Involved in metabolism, bone health, and wound healing

Lycopene and Other Antioxidants

In addition to vitamins and minerals, watermelon contains antioxidants like lycopene and vitamin C. Antioxidants help counter oxidative damage from free radicals and inflammation inside the body.

Lycopene in particular may offer unique benefits. This antioxidant gives watermelon its red color and is linked to lower risks of certain cancers like prostate cancer. Watermelon contains 40% more lycopene than raw tomatoes!

A Hydrating, Low Calorie Food

With over 90% water content, watermelon helps you stay hydrated - especially important during hot weather or exercise. At just 46 calories per cup, watermelon delivers exceptional nutrition for minimal calorie cost.

Compare that to other popular summer snacks:

• Ice cream - About 275 calories per cup
• Potato chips - About 155 calories per cup
• Beer - Around 150 calories per 12oz can

Watermelon is clearly one of the lowest calorie options that also provides great hydration. It makes for an ideal snack or light post-workout bite.

The Many Benefits of Watermelon

With an impressive nutrient profile and unique antioxidants like lycopene, regularly enjoying watermelon can do much more than just quench your thirst on a hot day. Here is a closer look at some of the top evidence-based health benefits of making watermelon a staple during the warmer months.

May Improve Heart Health

Heart disease is the leading cause of death worldwide, responsible for over 17 million deaths per year. Lifestyle factors like poor diet play a major role in many people's risk of developing cardiovascular disease.

Interestingly, research suggests watermelon may provide heart health benefits in several ways. For starters, watermelon contains citrulline - an amino acid that may increase nitric oxide levels in the body. Nitric oxide helps expand blood vessels, leading to lower blood pressure.

In one study, consuming watermelon juice daily lowered blood pressure and arterial stiffness in obese adults with hypertension over a 6-week period.

The combination of lycopene, vitamin A, and various antioxidants in watermelon may also contribute to lower heart disease risk by reducing inflammation and oxidative damage.

May Lower Inflammation

Chronic inflammation drives the progression of many chronic diseases and contributes to aging and tissue damage.

As an abundant source of the anti-inflammatory antioxidants lycopene and vitamin C, watermelon may help fight inflammation. Research indicates higher lycopene intake is linked to lower markers of inflammation.

The cucurbitacin E found in watermelon has also been researched for its anti-inflammatory and pain-relieving properties.

Could Support Healthy Weight Loss

Watermelon is incredibly low in calories, yet high in nutrients. Eating watermelon may be an easy way to help cut calories and lose weight over time.

What's more, watermelon contains fiber and a compound called arginine - two nutrients that may support weight management by promoting satiety, healthy blood sugar levels, metabolism, and fat burning.

However, more research is needed looking specifically at watermelon's direct effects on weight loss.

May Prevent Cell Damage from Free Radicals

The vitamin C, vitamin A, and lycopene in watermelon offer antioxidant effects to help combat oxidative damage from free radicals. Studies suggest antioxidants like lycopene may protect the cells against UV light damage.

Oxidative stress plays a central role in the aging process and the development of many chronic conditions like cancer.

Tips for Picking a Perfect Watermelon

To enjoy all of watermelon's potential benefits, start by picking a fresh, sweet melon at the store or farmers market. Here are some expert tips for selecting ripe watermelon:

Size

Watermelons come in many sizes, from mini melons that serve 1-2 people to large melons for big gatherings. Choose a size appropriate for your needs. Larger melons often have a higher water content.

Color

Ripe watermelons have a deep, rich color and darker green stripes between the white areas. Avoid pale melons which indicate under ripeness.

Texture

A ripe melon feels heavy for its size. The rind should be firm with no mold, cuts, or dents. Gently press the belly area - it should be slightly soft.

Sound

Tap your watermelon. It should have a deep hollow bass sound, not high pitched or tight sounding.

Additionally, turn a watermelon over to inspect the underside. A white or pale yellow belly spot indicates where the melon sat on the ground ripening - meaning it's sweet and ready to eat!

Simple Watermelon Recipes

Watermelon requires little preparation beyond slicing. But for those looking to get creative, there are many delicious ways to enjoy watermelon.

Watermelon Salad

Toss cubed watermelon with feta cheese, red onion, fresh mint, olive oil, salt, and pepper for a savory salad.

Grilled Watermelon

Grill watermelon wedges or steaks to caramelize the natural sugars.

Watermelon Salsa

Dice watermelon with tomatoes, onion, cilantro, lime juice, jalapeno, and seasonings for a unique salsa to accompany grilled fish or chicken.

Watermelon Juice

Blend watermelon chunks and strain out the pulp for refreshing watermelon juice, or add other fruit for a mix-in.

The possibilities are endless! Watermelon pairs well with both sweet and savory ingredients.

The Bottom Line

Watermelon is much more than just a tasty, thirst-quenching fruit. With impressive antioxidant content paired with vitamins, minerals, and plant compounds that offer an array of health benefits - all with minimal calories - watermelon is a smart addition to your diet all summer 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.