Important nutrition facts of watermelon you need to know

Here are few nutrition facts of watermelon that will surprise you. Watermelon calories per 100 gm so low, that it can be your best pal to reduce weight. 

Watermelons, Citrullus species (Cucurbitaceae), are native to Africa and have been cultivated since ancient times. Archaeologic remnants of these juicy fruit seeds as old as 5000 years have been discovered in Africa. This shows that watermelon was even the favorite fruit of ancient people. 

The watermelon seeds image is also found on a 4000-year-old Egyptian tomb. There were several descriptions of the fruit in Greek and Hebrew literature [PMID: 26141130]

Watermelon contains a very high concentration of antioxidants. Antioxidants can neutralize damaging free radicals, which may contribute to the development of cancer and heart disease. The more antioxidants food has, the better. So, eating lots of watermelons may help lower your risks of lifestyle diseases. 

In this article, find out more about watermelon calories, carbs in watermelon, other micronutrients, and other possible health benefits, who can eat it, and why.

Watermelon slices image by Jan Vašek from Pixabay

Surprising benefits of watermelon

As delicious as it is, there are several watermelon facts that you might not be aware of. Here are seven facts that will surprise you.

Watermelon has antioxidant properties

Watermelon is an excellent source of antioxidants. Studies show that antioxidants in watermelon help fight free radicals that may cause damage to our arteries, cells, and even our bodies’ structures [PMID: 24877107]. 

Drinking two cups of watermelon juice every day provides significant amounts of antioxidant nutrition. In addition, this delicious fruit is a good source of essential minerals like iron, calcium, and potassium.

It is known that drinking habits however smaller have been responsible for inducing oxidative stress have been extensively reported to cause oxidative stress in the liver and surrounding tissues. Watermelon juice demonstrates anti-oxidative effects in alcohol-induced oxidation in the liver and brain of rats; which could be associated with the plethora of antioxidant phytoconstituents present therein [PMID: 28959549].

Watermelon has free radicals scavenging properties.

Watermelon also consists of a carotenoid called lycopene which is responsible for its red color when ripen. Lycopene, a plant-derived micronutrient, has strong quenching and free radical scavenging attitude [DOI: 10.31989/ffhd.v6i6.269]. 

Watermelon reduces the risk of heart disease

Lycopene found in watermelon is known to be effective in modulating immune and inflammatory responses. Regular intake of lycopene has shown to have a positive correlation with reduced risk of heart disease and other diseases [https://doi.org/10.1016/j.jfca.2017.08.007].

Watermelon may help to reduce blood pressure

Watermelon may help prevent high blood pressure. High blood pressure may be caused by a diet that is low in potassium, sodium, magnesium, folic acid, vitamins B, C, D, E, and K. Eating watermelon may help lower the risk of developing hypertension. 

Watermelon contains good amounts of potassium per calorie. Everyone needs potassium to function properly and maintain fluid levels in the body. Because of watermelon’s high potassium content, many doctors and dietitians believe that eating watermelon daily can help lower blood pressure and keep the heart-healthy. 

Here is the shocking fact, If and if you eat 1 kg of the edible portion of watermelon, as per the IFCT database, you will get only 203 kcal. However, you will also get 1240 mg of potassium which is more than 25% of the daily requirement of 4700 mg at the half calorie of your breakfast. Surprising isn’t it?

Watermelon also contains L-citrulline, a non-essential amino acid.  The positive effects of L-citrulline contained in watermelon have been observed with lowering of resting blood pressure. Eating watermelon may have been helpful for people with high blood pressure or prehypertension [PMID: 27749691].

Watermelon may help you lose weight fast

If you are on a weight loss journey watermelon can be your best friend. Consumption of watermelon provides more satiety so you end up eating fewer calories which should be the principle of your veg diet plans.

In an epic over 30 plus overweight people were given 2 cups of watermelon or low-fat cookies of equal calories daily for 28 days. People consuming watermelon have registered lower hunger, greater fullness, and healthy satiety response relative to cookies of an equal number of calories. 

Most of them recorded a reduction in blood pressure, weight, waist to hip ratio, and BMI ( body mass index) at the end of the study [ PMID: 30870970].

Watermelon extract may help you reduce LDL cholesterol

One study has documented that the use of watermelon extract in the human trial has resulted in total cholesterol levels as well as LDL cholesterol.  However, no significant reduction in triglycerides or any variations in HDL cholesterol was observed. high-density lipoprotein, and very-low-density lipoprotein values [PMID: 26934084].

Watermelon keeps you hydrated

Another benefit of watermelon is its high water content. Watermelon is high in water, which makes it very healthy. A high-water content fruit is also a good thing because it keeps you hydrated. Eating watermelon may keep you from the sunstrokes in the scorchy summers.

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Types of watermenlon

Watermelon is a popular breakfast fruit in the world. One reason is its sweet, juicy taste. There are two types of watermelons available in India, they are

  1. Dark green watermelon
  2. Pale green watermelon

Let’s see the nutritional facts of these two watermelons such as proteins, carbs in watermelon, and other micros as per IFCT.

Nutrition facts of watermelon - dark green

Dark green watermelon calories and other macros

Serving size – 100 gm

Watermelon calories, dark green – 20.30 kCal, which is 1.02 % of the daily value for RDA of 2000 kCal,

Proteins in Watermelon, dark green – 0.60 gm, that is 0.80 % of the daily value for RDA of 75 gm i.e. 15 % of calories. Protein forms 11.82 % of calories of Watermelon, dark green.

Carbs in Watermelon, dark green – 3.86 gm, around 1.40 % of the daily value for RDA of 275 gm i.e. 55 % of calories. Carbs form 76.06 % of calories of Watermelon, dark green.

Fats in Watermelon, dark green – 0.16 gm, approximately 0.24 % of the daily value for RDA of 66.67 gm i.e. 30 % of calories. Fats forms 7.09 % of the calories of Watermelon, dark green.

The fiber in Watermelon, dark green – 0.70 gm, nearly 1.84 % of the daily value for RDA of 38 gm,

Soluble Fiber – 0.34 gm, roughly 3.40 % of the daily value for RDA of 10 gm,

Total Free Sugar – 3.66 gm, which is 6.10 % of the daily value for RDA of 60 gm,

Vitamins in Watermelon, dark green

Vitamin A – 50.42 mcg, roughly 5.60 % of the daily value for RDA of 900 mcg,

Vitamin B1 – 0.02 mg, almost 1.67 % of the daily value for RDA of 1.2 mg,

Vitamin B2 – 0.02 mg, which is 1.54 % of the daily value for RDA of 1.3 mg,

Vitamin B3 – 0.28 mg, that is 1.75 % of the daily value for RDA of 16 mg,

Vitamin B6 – 0.10 mg, around 7.69 % of the daily value for RDA of 1.3 mg,

VitaminB7 – 0.59 mcg, almost 1.97 % of the daily value for RDA of 30 mcg,

Vitamin B9 – 5.88 mcg, approximately 1.47 % of the daily value for RDA of 400 mcg,

Vitamin B12 – 0.00 mcg, nearly 0.00 % of the daily value for RDA of 2.4 mcg,

Vitamin C – 13.26 mg, roughly 33.15 % of the daily value for RDA of 40 mg,

Vitamin D – 0.56 mcg, almost 11.20 % of the daily value for RDA of 5 mcg,

Vitamin E – 0.04 mg, which is 2.67 % of the daily value for RDA of 1.5 mg,

Vitamin K – 2.10 mcg, that is 1.75 % of the daily value for RDA of 120 mcg,

Minerals in Watermelon, dark green

Calcium – 5.29 mg, around 0.53 % of the daily value for RDA of 1000 mg,

Phosphorus – 11.33 mg, approximately 1.62 % of the daily value for RDA of 700 mg,

Iron – 0.22 mg, nearly 2.75 % of the daily value for RDA of 8 mg,

Magnesium – 9.91 mg, roughly 2.48 % of the daily value for RDA of 400 mg,

Copper – 40.00 mcg, almost 4.44 % of the daily value for RDA of 900 mcg,

Manganese – 0.04 mg, which is 1.74 % of the daily value for RDA of 2.3 mg,

Molybdenum – 0.00 mcg, that is 0.00 % of the daily value for RDA of 45 mcg,

Zinc – 0.10 mg, around 0.91 % of the daily value for RDA of 11 mg,

Chromium – 2.00 mcg, approximately 5.71 % of the daily value for RDA of 35 mcg,

Selenium – 0.00 mcg, nearly 0.00 % of the daily value for RDA of 55 mcg,

Cholesterol – 0.00 mg, that is 0.00 % of the daily value for RDA of 25 mg,

Potassium – 124.00 mg, around 2.64 % of the daily value for RDA of 4700 mg,

Sodium – 1.89 mg, approximately 0.13 % of the daily value for RDA of 1500 mg,

Omega 3 – 15.55 mg, nearly 2.59 % of the daily value for RDA of 600 mg,

Omega 6 – 51.90 mg, roughly 8.65 % of the daily value for RDA of 600 mg

Nutrition facts of watermelon - pale green

Pale green watermelon Image by Lebensmittelfotos from Pixabay

Pale green watermelon calories and other macros

Pale green Watermelon calories – 16.72 kCal, which is 0.84 % of the daily value for RDA of 2000 kCal,

Proteins in Watermelon, pale green – 0.59 gm, that is 0.79 % of the daily value for RDA of 75 gm i.e. 15 % of calories. Protein forms 14.11 % of calories of Watermelon, pale green.

Carbs in Watermelon, pale green – 3.02 gm, around 1.10 % of the daily value for RDA of 275 gm i.e. 55 % of calories. Carbs form 72.25 % of the calories of pale green watermelon. 

Fats in Watermelon, pale green – 0.16 gm, approximately 0.24 % of the daily value for RDA of 66.67 gm i.e. 30 % of calories. Fats forms 8.61 % of the calories of Watermelon, pale green.

The fiber in Watermelon, pale green – 0.78 gm, nearly 2.05 % of the daily value for RDA of 38 gm,

Soluble Fiber – 0.38 gm, roughly 3.80 % of the daily value for RDA of 10 gm,

Total Free Sugar – 3.00 gm, which is 5.00 % of the daily value for RDA of 60 gm,

Vitamins in Watermelon, pale green

Vitamin A – 48.00 mcg, roughly 5.33 % of the daily value for RDA of 900 mcg,

Vitamin B1 – 0.02 mg, almost 1.67 % of the daily value for RDA of 1.2 mg,

Vitamin B2 – 0.02 mg, which is 1.54 % of the daily value for RDA of 1.3 mg,

Vitamin B3 – 0.30 mg, that is 1.88 % of the daily value for RDA of 16 mg,

Vitamin B6 – 0.07 mg, around 5.38 % of the daily value for RDA of 1.3 mg,

VitaminB7 – 0.57 mcg, almost 1.90 % of the daily value for RDA of 30 mcg,

Vitamin B9 – 5.55 mcg, approximately 1.39 % of the daily value for RDA of 400 mcg,

Vitamin B12 – 0.00 mcg, nearly 0.00 % of the daily value for RDA of 2.4 mcg,

Vitamin C – 11.45 mg, roughly 28.63 % of the daily value for RDA of 40 mg,

Vitamin D – 0.56 mcg, almost 11.20 % of the daily value for RDA of 5 mcg,

Vitamin E – 0.05 mg, which is 3.33 % of the daily value for RDA of 1.5 mg,

Vitamin K – 2.80 mcg, that is 2.33 % of the daily value for RDA of 120 mcg,

Minerals in Watermelon, pale green

Calcium – 4.35 mg, around 0.44 % of the daily value for RDA of 1000 mg,

Phosphorus – 8.09 mg, approximately 1.16 % of the daily value for RDA of 700 mg,

Iron – 0.16 mg, nearly 2.00 % of the daily value for RDA of 8 mg,

Magnesium – 7.42 mg, roughly 1.86 % of the daily value for RDA of 400 mg,

Copper – 30.00 mcg, almost 3.33 % of the daily value for RDA of 900 mcg,

Manganese – 0.03 mg, which is 1.30 % of the daily value for RDA of 2.3 mg,

Molybdenum – 0.00 mcg, that is 0.00 % of the daily value for RDA of 45 mcg,

Zinc – 0.07 mg, around 0.64 % of the daily value for RDA of 11 mg,

Chromium – 3.00 mcg, approximately 8.57 % of the daily value for RDA of 35 mcg,

Selenium – 0.00 mcg, nearly 0.00 % of the daily value for RDA of 55 mcg,

Cholesterol – 0.00 mg, that is 0.00 % of the daily value for RDA of 25 mg,

Potassium – 126.00 mg, around 2.68 % of the daily value for RDA of 4700 mg,

Sodium – 1.62 mg, approximately 0.11 % of the daily value for RDA of 1500 mg,

Omega 3 – 10.52 mg, nearly 1.75 % of the daily value for RDA of 600 mg,

Omega 6 – 54.86 mg, roughly 9.14 % of the daily value for RDA of 600 mg

Summary on nutrition facts of watermelon

Watermelon calories are low and the nutrition facts of a watermelon indicate it has a lot of antioxidants that have the potential to prevent cell damage. Antioxidants are important in fighting off damaging free radicals that may contribute to the development of cancer and heart disease. So eat watermelon regularly.

Nutritionist & Dietician
Hello everyone, I am Nutritionist Smriti Indarapu, a Post Graduate Diploma holder in Nutrition and Dietetics, practicing nutrition for the last 10 years. The journey started when we were having our family... Read full bio
www.vegdietplans.com

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