Complete Guide to Calories in Watermelon, Benefits, & More

How delicious is watermelon? Dating back to 5000 years, watermelon (Citrullus Lanta is a native of southern Africa, and its iconic red color from lycopene (a carotenoid) makes it appealing to everyone. 

7 Interesting Facts About Watermelon

1. Do you know that the high water content of watermelon, antioxidants, and amino acids improves exercise performance?

2. Lycopene gives watermelon its red color, making it a powerful antioxidant that can help fight age-related diseases, cancer, and heart disease. 

3. Watermelon contains potassium, a mineral that helps reduce cramps at the gym. It also helps relieve high blood pressure and helps the brain tell muscles to move. 

4. Seeded watermelons weigh from 15 to 45 pounds. 

5. Watermelon seeds were found 5000 years ago. 

6. Early explorers used Hollowed-out watermelons as canteens to hold water during trekking. 

7. There are five different varieties of watermelon: mini, seeded, seedless, yellow, and orange. 

A kid's fact about watermelon: 

Watermelons are 92% water and are related to cucumbers, pumpkins, and squash. They are large, oval-shaped fruits with green skin, seeds, and sweet, juicy pulp. 

Do you wonder how many calories a watermelon contains?

Undeniably, watermelon is everyone’s favorite, especially in summer, as it is tasty and contains several health benefits. You can eat a frozen or juiced watermelon. Besides, adding watermelon to salads can contribute to a cool, hydrating dessert. 

Nutrition Facts about Watermelon

Watermelon neither contains protein nor fat. It is also low in calories. A 100 gm of raw watermelon contains essential nutrients as listed below: 

Nutrients in Watermelon	Composition
Calories	30
Water	92%
Protein	0.6 grams
Carbs	7.6 grams
Sugar	6.2 grams
Fiber	0.4 grams
Fat	0.2 grams
Carbs	8.33 grams

Let’s hear from experts what they have to say about the calories in wat ermelon: 

Astonishingly, watermelon is an excellent source of water and contains a lot of nutrients but very few calories. Although watermelon and its juices might be low in calories, they offer several health benefits. Let’s look at the experts' opinions and other revelations about calories in watermelon. 

1. One medium cup of watermelon contains 46 calories. According to the United States Department of Agriculture, there are about 1,360 calories in one watermelon. 
2. According to the Food Data Central of the United States Department of Agriculture (USDA), a 15-inch-long watermelon contains 1,360 calories. 
3.  According to the USDA, one slice of watermelon will only contain 86 calories. 
4. According to the US Food and Drug Administration (FDA) statistics, a slice of watermelon contains 86 calories and provides vitamins and minerals in the following ratio: vitamin C (25%), vitamin A (30%), iron (4%), calcium (2%), potassium (8%), and fiber (4%). 
5. A study revealed that consuming 2 cups of watermelon for four weeks helped 33 people overcome their obesity or overweight issues. 

8 Impressive Health Benefits of Eating Watermelon

After knowing the calories in watermelon, it is time to learn about its health benefits, how to serve it, and the risks associated with it. 

Listed below are possible health benefits of watermelon. If you want to beat the scorching heat of the sun, you should develop more interest in eating watermelon than ice cream. It also pampers your taste buds with its natural sugars. Let’s get started! 

• Eating watermelon helps you stay hydrated. Watermelon has a high sugar content, which may help give your body the water it needs to function properly. 
• Eating watermelon can lower the risk of cancer: Watermelon contains cucurbitacin E and lycopene, which have anti-cancer properties. Thus, its intake can lower the risk of cancers like prostate and colorectal. 
• Eating watermelon may improve heart health. Citrulline, an amino acid in watermelon, is known to increase the levels of nitric oxide in the body, allowing blood vessels to expand and thus lowering blood pressure. 

Also read: https://redcliffelabs.com/myhealth/food-and-nutrition/10-foods-that-improve-your-cardiac-health/ 

• Eating watermelon may reduce inflammation: Inflammation is responsible for several chronic diseases. The powerful combination of vitamin C, antioxidants, and lycopene in watermelon possess anti-inflammatory and oxidative stress-reducing properties.
• Eating watermelon could protect against bone-related illnesses: The presence of a natural pigment called beta-cryptoxanthin may benefit bone and joint health. 
• Eating watermelon could prevent your eyes: Eye problems such as age-related macular degeneration (AMD) are very common in older adults. However, a lycopene compound in watermelon decreases the capacity of inflammatory markers to damage eye cells, benefiting your eyes. 
• Eating watermelon may decrease the chances of developing wrinkles: Watermelon contains vitamins A and C, which are important for skin health. Vitamin A in watermelon may repair skin cells, and vitamin C may reduce the chances of wrinkles or dryness on the skin. 
• Eating watermelon may help with. Its digestion: A small amount of fiber and high water content make it essential for healthy digestion. 

Hence, it is clear that watermelon is loaded with several health benefits, and you won’t have regrets about including in your diet.

Now, it is time to look at different ways to serve watermelon: 4 Enticing Serving Tips for Watermelon: 

• Juice: Prepare a cold, refreshing drink. Add watermelon and a few ice cubes.
• Salad: In the summer, add fresh mint, lemon juice, feta cheese, and watermelon to prepare a tasty, healthy salad. 
• Smoothies: Have you ever tried a watermelon smoothie? All you need to do is add all the ingredients, such as watermelon cubes, mint, yogurt, and strawberries. It will taste delicious.
• Roasted Seeds: Roasted watermelon seeds make a tasty snack. About 28.5 grams of watermelon seeds can offer around 8 grams of protein, making them a very healthy option. 

Health Alert: If you have diabetes, rather than drinking juice, it is beneficial to eat fresh, whole watermelon to obtain maximum benefits. 

What are the risks associated with overeating watermelon?

There are some downsides to excessive consumption of watermelon. Let’s discover them in detail. 

• Excessive consumption of watermelon can cause digestive problems. 
• Even though allergy to watermelon is rare, still, allergic reactions to watermelon include swelling of the lips, mouth, and tongue. 
• Watermelon also contains fructose like FODMAP which is unpleasant for your digestive system. 

5 Frequently Asked Questions (FAQs): Calories in Watermelon

How many watermelon calories are in 1 kg?

There are 300 calories in one kilogram of watermelon. This makes watermelon a healthy snacking option during the hot summers. 

Is it safe to eat watermelon every day?

Watermelon contains fiber, contributing to improved digestive health. However, consuming large amounts of watermelon can cause complications for your health, such as bloating, gas, and diarrhea. 

Does watermelon contain excess sugar?

Watermelon contains natural sugar. Compared to other fruits, the sugar content of watermelon is lower. This makes watermelon a trusted, healthy fruit for people with diabetes. 

Also read: https://redcliffelabs.com/myhealth/food-and-nutrition/fruits-for-diabetes-patients-in-india/ 

How many calories does one cup of watermelon contain?

One cup of watermelon has 46 calories. Besides, it contains essential vitamins and minerals, including potassium, vitamin A, and vitamin B6. 

Is it correct to call watermelon a superfood?

Yes, you can call watermelon a superfood. It offers many nutritional benefits while only having minimal calories. Besides, watermelons are packed with essential vitamins, minerals, and antioxidants, making them beneficial for your body.