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Watermelon Nutrition Facts and Health Benefits

By Rob Poulos...

When summer rolls around everyone loves to get their hands on the crunchy pink stuff: watermelon. But it turns out that watermelon does a lot more than quench your thirst on a hot summer’s day.

Although summer is when watermelons are at their best, they are readily available all year long in most areas. Read on to find out what watermelon nutrition facts can offer your fat burning efforts.

Watermelon Nutrition

Eating your fruits is an important part of any well-balanced diet, but watermelon in particular has so much to offer. The nutrition facts for watermelon show us that one wedge has 86 calories, less than 1 gram of fat, no cholesterol and less than 1% of your daily value of sodium.

But watermelon does provide you with 22 grams of carbs, 2 grams of protein and 5% of your daily value of fiber, a healthy recipe for fat burning and weight loss. With 18 grams of sugar, watermelon is a great way to curb a sugar craving.

Watermelon is a jack of all trades, providing healthy amounts of virtually all essential vitamins and minerals. Vitamins A and C are available in high quantities in just 1 wedge of watermelon, providing 33 and 39% of your daily value. Vitamin B6, pantothenic acid and thiamin are also provided in significant amounts.

Aside from sodium, one wedge of watermelon can give you at least 2% of your daily value of all minerals. Potassium, magnesium and manganese are provided in the highest amounts, with other minerals in much smaller amounts.

How does this translate to health benefits?

Health Benefits of Watermelon

One of the main health benefits of watermelon is its status as a powerful antioxidant, found in vitamins A and C, which helps to neutralize free radicals than can lead to inflammation, general sickness and chronic illnesses such as stroke and heart attack.

The beautiful pink color of watermelon, due to beta-carotene, is a powerful ally against many types of cancer, particularly colon cancer. Lycopene, a carotenoid found in abundance in watermelon provides additional cancer fighting health benefits of watermelon.

The high water content of watermelon is part of what gives it fat burning benefits, helping to make your metabolism work more efficiently. With a healthy amount of fiber and protein, your body will still work harder simply processing watermelon.

To be sure, watermelon works best for fat burning as part of a well-balanced diet, but you can rest easily knowing that most of the calories in watermelon will be burned quickly after consumption.

Watermelon Recipes

When choosing a watermelon look at the color of the skin; it should be brightly colored and not to shiny or dull. Many employ the thump test, but the best option is weight. A ripe watermelon will feel heavy for its size.

  • Combine watermelon, cucumber and cantaloupe for a summer salad.
  • Puree watermelon and place in popsicle molds. Freeze until you have refreshing melon-pops.
  • Combine kiwi, lime juice and watermelon in blender. Drink watermelon to enjoy the nutritional benefits when you don’t have time to eat them.
  • Puree watermelon, kiwi and cantaloupe and mix with Greek yogurt for a summer gazpacho.
  • Blend 1 cup of watermelon and combine with 1 shot of tequila for a healthy low calorie margarita!

Adding low calorie fruit like watermelon is a great way to take advantage of the health benefits of watermelon without sacrificing the things you love—like margaritas!

About Rob Poulos

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2 Comments Add yours

  1. xiaokang

    thanks for the great info! Love watermelon so much!

  2. Lister

    To Whom It May Concern,

    Of course you can eat the watermelon fruit from inside the melon, but you can also use the watermelon halves as serving bowls for your next outdoor buffet. What you do is to scoop the fruit from the insides of watermelon, musk melon, and green melon, grapefruit, and mango. Then you freeze the shells, and fill them with fruit salad, jello salad, marsh mellow salad, or just bunches of fruit.


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