Watermelon Nutrition Facts, Ounces/Cups/Gram Conversions & Cutting Tips

The Nutritional Benefits of Juicy Red Watermelon

Crisp, sweet watermelon isn't just refreshing on a hot summer day. This fruit is also an excellent source of vitamins, minerals and antioxidants important for health.

Watermelon Nutrition Facts

One cup of watermelon (152 grams) contains:

• 80% vitamin C daily value
• 17% vitamin A daily value
• 2 grams of fiber
• 24 grams of sugar
• 92% water content

Watermelon is also high in lycopene, an antioxidant that gives the flesh its red color. Lycopene has been linked to heart health and cancer prevention.

Water Content and Hydration

With 92% water content, watermelon helps keep you hydrated. Proper hydration carries nutrients to cells, removes waste and prevents headaches, fatigue and poor concentration.

Because so much of watermelons weight comes from water instead of fiber or sugar, you can eat more of it without excess calories.

Understanding Watermelon Serving Sizes

Serving sizes provide a reference for appropriate portions. But what does one serving of watermelon equal?

Serving Size by Cups

Many nutrition facts labels list standard serving sizes by the cup. For watermelon, common serving sizes include:

• 1 small wedge or 1/16 medium melon (152 grams)
• 1 cup diced pieces (152 grams)
• 1 cup balls (154 grams)

Serving Size by Ounces

If you prefer weighing portions, these equivalents can help:

• 1 ounce of watermelon = about 28 grams
• 1 pound of watermelon = approx 4 - 4.5 cups
• 1 medium melon (4 pounds) = 16 cups

The edible part of a medium watermelon equals approximately 16 cups diced or 48 one-cup servings.

Picking the Perfect Watermelon

Choosing just the right melon ensures ripeness and sweet flavor. Keep these tips in mind at the store:

1. Lift It Up

A ripe melon feels heavy for its size, signaling high water content and juiciness.

2. Inspect the Rind

Choose a fully ripened watermelon with a creamy yellow underside. Avoid green spots or bruising.

3. Look It Over

The rind should be symmetrically shaped without indentations or flat sides.

4. Turn It Over

Press your thumb into the underside rind near the stem end. It should give slightly but feel firm.

5. Listen Carefully

Hold your ear close to the watermelon and tap. The sound should be hollow and reverberate like a drum, not dull or solid.

Watermelon Serving Suggestions

Beyond eating watermelon in wedges or diced on its own, try these delicious serving ideas:

Refreshing Watermelon Juice

Blend cubed watermelon with a bit of lime juice and mint for a tasty juice beverage.

Fruit Salad Booster

Sweet watermelon pairs perfectly with other fruits like berries, pineapple, grapes and oranges.

Savory Summer Skewers

Alternate watermelon cubes, tomatoes, basil leaves, and bocconcini cheese on skewers for pretty appetizers.

Garden Salad Topper

Add some nutrition to your greens with chilled watermelon cubes on top of delicate salads.

Swirly Popsicles

Make homemade popsicles with blended watermelon swirled with yogurt for a nutritious treat.

Boozy Brunch Cocktail

The sweetness of watermelon plays perfectly with brunch cocktails. Blend it with vodka or champagne for a fun mix.

Tips for Cutting Up a Watermelon

With its thick rind and large size, cutting up a whole watermelon can seem daunting. Follow these easy tips for success:

1. Wash the Rind

Before cutting, wash the outside of the whole melon under running water to remove dirt and bacteria.

2. Place Rind-Side Down

Sit the watermelon firmly on a cutting board, flat side down to keep it stable while slicing.

3. Slice off One End

With a large sharp knife, trim one end by slicing off the entire rounded side in one motion.

4. Stand It Upright

Sit your trimmed watermelon upright on the cut flat end. This prevents wobbling while cutting.

5. Cut Down the Center

Place your knife at the top center and slice straight down lengthwise through the middle.

6. Cut Center Segments

With the seeded watermelon half upright, cut lengthwise segments about 3 inches wide.

7. Slice Crosswise

Finally, slice across the watermelon segments into cubes or triangular wedges.

Storing Leftover Watermelon Properly

Like most fresh fruits and veggies, watermelon only stays fresh for so long once cut. Follow these storage tips:

Refrigerate Cut Melon

To retain moisture and prevent growth of bacteria, promptly refrigerate all unused melon within 2 hours.

Wrap Tightly

Loosely wrapped cut melon will dry out in the fridge. Use a tight seal with plastic wrap or storage containers.

Consume Within 5 Days

Properly stored watermelon keeps only for 3-5 days. After that excess moisture causes it to get mushy.

Freeze for Later Use

Cut up excess melon and freeze in an airtight container or bag up to 6 months. Use in smoothies or blended drinks.

Watermelon Conversion Calculations

When working with fresh produce like watermelon, knowing how to convert between quantities and units of measurement comes in handy.

Cups to Ounces

Use these approximate conversion equivalents for watermelon:

• 1 cup diced watermelon = approx. 6 ounces
• 1 ounce watermelon = about 1/6 cup

Cups to Grams

Metric gram measurements provide more consistent precision. Common watermelon conversions include:

• 1 cup diced watermelon = 152 grams
• 1 ounce watermelon = 28 grams

Cups to Pounds

Buying larger quantities of fresh watermelon? Heres how many pounds per cup:

• 1 cup diced watermelon = approx 0.3 pound
• 1 pound watermelon = 4 to 4.5 cups

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.