The Nutritional Value of Watermelon Slices
Watermelon is a refreshing, sweet fruit that is also very nutritious. The red flesh is full of vitamins, minerals, and antioxidants that provide many health benefits. When enjoying watermelon, a common question is: how many calories are in watermelon slices?
Determining the Calorie Count
The number of calories in watermelon slices depends on the size and thickness of each slice. According to the USDA, one cup of watermelon balls contains about 46 calories. Given that a typical watermelon slice is roughly 1 inch thick and 3 inches across, that portion would contain about 130-150 calories.
The exact calorie count can vary slightly depending on factors like the variety of melon and time of year. But generally, an average-sized slice of watermelon contains 140-160 calories. So if you eat six slices, that would total 850-960 calories.
Macronutrients in Watermelon Slices
In addition to calories, understanding the macronutrient profile of watermelon slices can provide further insight into their nutritional value:
- Protein: About 1.5 grams per cup
- Fat: 0.5 grams per cup
- Carbohydrates: 11 grams per cup
As you can see, watermelon is very low in fat, moderate in carbs, and contains a small amount of protein. The carbs are mainly from natural fruit sugars, along with a bit of fiber.
The Many Benefits of Watermelon Nutrition
Given its stellar nutritional profile, regularly eating watermelon slices and reaping their benefits is a smart health move. Here is an overview of some of the top advantages:
Supports Heart Health
Watermelon nutrition helps reduce several heart disease risk factors. It’s packed with the amino acid citrulline, which relaxes blood vessels to improve circulation. The combination of citrulline, vitamin C and lycopene provides antioxidant and anti-inflammatory effects to protect against oxidative damage.
Aids Weight Loss
Watermelon is over 90% water, making it an ultra low-calorie snack that can aid weight loss. And the fiber helps you feel full for longer between meals. One study showed people who added watermelon to their diet consumed fewer calories overall.
May Prevent Cell Damage from Free Radicals
Watermelon is brimming with powerful antioxidants, mainly lycopene and vitamin C, that neutralize harmful free radicals to potentially stop cell damage linked to chronic diseases.
Protects Skin Health
Consuming watermelon and applying it topically may shield skin from sun damage since it contains carotenoid antioxidants. Lycopene in particular helps defend against ultraviolet light induced skin disorders.
Potential Drawbacks of Eating Watermelon
Watermelon does contain natural fruit sugars. So while the carbohydrate and calorie count per serving is generally harmless, some people can experience side effects if they eat a lot of it in one sitting.
May Produce Digestive Issues
For those with irritable bowel syndrome (IBS) or digestion problems, suddenly taking in high amounts of fructose from watermelon can potentially cause bloating, diarrhea or excessive gas. It’s best to enjoy watermelon in moderation.
Risk of Allergic Reaction
While not common, watermelon allergies can develop over time for some people. Symptoms of a watermelon allergy include swelling, hives, vomiting and oral allergy syndrome.
High Glycemic Index
Watermelon has a high glycemic index (GI) of 80, meaning it can cause sharp spikes and crashes in blood sugar levels. People with diabetes should be mindful of portion sizes when incorporating it into their diet.
Tips for Picking Ripe Watermelon
To fully enjoy the sweet taste and nutritional benefits of watermelon, start by selecting fresh ripe melons:
- The underside of the melon should have a creamy yellow spot instead of white or green.
- A ripe watermelon will feel heavy for its size.
- Press on the rind, it should dent slightly rather than being extremely hard.
- Pick melons free from bruises, cuts or dents which indicate overripeness.
Optimal Ways to Cut and Serve
Once you get it home, here are some recommendations for cutting and serving watermelon:
- Wash the outside first before cutting.
- Slice the melon in half lengthwise first before cutting into wedges or cubes.
- Use a sharp knife to neatly cut the flesh away from the outer rind.
- Cut the watermelon flesh into pieces, slices or balls.
- Serve freshly cut watermelon chilled for maximum refreshment.
Enjoy watermelon within a couple days for best quality and taste. Store any uneaten melon tightly wrapped in the fridge.
The Takeaway
Watermelon is much more than just water and sugar. This juicy fruit is packed with beneficial nutrients but low in calories, making it a smart choice for a healthy lifestyle. About 140-160 calories are found in the average watermelon slice. So go ahead and enjoy watermelon guilt-free this summer!
FAQs
How many calories are in a small watermelon slice?
A small, 1-inch thick watermelon slice contains about 40-50 calories.
What is the calorie difference between seedless and seeded watermelon?
There is little significant difference. Seeded watermelon has about 5 grams more edible flesh per cup compared to seedless, so a seeded slice would have slightly more calories from that additional melon flesh.
Does watermelon have less calories than other fruits?
Yes, watermelon has one of the lowest calorie counts per cup compared to most other fruits. Fruits like bananas, grapes, and apples contain roughly 100 calories per cup, almost double the calories in watermelon per cup.
Can eating too much watermelon make you gain weight?
It’s unlikely eating too much watermelon alone will make you gain weight, since it’s low calorie and contains fiber that promotes feelings of fullness. However, frequently eating large amounts could contribute extra calories that add up over time.
What is the best watermelon variety in terms of calories and sweetness?
Good choices are seedless varieties like Crispy Crimson, Summer Flavor 800, or Sugar Baby. They have sweet and crisp red flesh while being about 40 calories in an average slice.
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.
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