Watermelon — Nutrients, Health Benefits, And Shopping Tips
Written by Listonic Team
Last update on September 4, 2024
Watermelon nutrients
Nutrition facts
Amount per 100 g
Calories
🔥 30 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 8 g | 2.91% |
| Fiber | 0 g | - |
| Sugars | 6 g | 12% |
| Glycemic Index | 72 | - |
| Protein | 1 g | 2% |
| Sodium | 1 mg | 0.04% |
| Total Fat | 0 | - |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
30
🍏 Low-Calorie Foods
Watermelon facts & tips
Health benefits
- Hydrating due to its high water content, helping to maintain fluid balance and support metabolic processes.
- Rich in vitamins and minerals such as Vitamin C, Vitamin A, and potassium, which support overall health and well-being.
- Contains antioxidants such as lycopene, which help protect the body from free radicals and reduce inflammation.
- Low in calories, making it a nutritious option for weight management.
Health risks
- High sugar content in large servings, which can contribute to rapid spikes in blood sugar levels, particularly concerning for diabetics.
- Potential for digestive discomfort such as bloating or diarrhea when consumed in large quantities due to its high water and fiber content.
- Risk of pesticide residue on conventionally grown watermelons, which can pose health risks if not properly washed or sourced from organic suppliers.
How to choose watermelon
A ripe watermelon will have a deep, hollow sound when tapped, indicating it is juicy and at peak ripeness. The skin should be smooth and the field spot, where it rested on the ground, should be yellow.
Do not choose watermelons that feel light for their size or have soft spots, as these might be underripe or overripe. Watermelons with dents or cracks should also be avoided, as they are likely damaged and may spoil faster.
How to store watermelon
Whole watermelons can be kept at room temperature for 1-2 weeks until they reach ripeness. After cutting, store the pieces in an airtight container in the refrigerator, where they will remain fresh for 3-5 days.
When exposed to air, watermelon can dry out and spoil. Do not leave cut pieces exposed, as this increases the risk of bacterial growth. Make sure the container is securely closed and enjoy the fruit within a few days for optimal taste.
✅ Extra Tip
How long does it last?
Watermelon can last for 1-2 weeks at room temperature until ripe. Once ripe, it can be stored in the refrigerator for an additional 3-5 days. For longer storage, watermelon can be frozen for up to 12 months.
What to do with leftovers?
Leftover watermelon can be used in a variety of refreshing dishes. Cube it and add to salads, fruit bowls, or yogurt for a burst of juicy sweetness, or blend it into a smoothie with other fruits and yogurt for a cooling drink. Watermelon is also great when used as a base for a fruit salad with mint, lime, and a drizzle of honey.
Use watermelon in a summer salad with feta cheese, mint, and a balsamic glaze, or mix it into a fruit salsa with cucumber, red onion, and cilantro, perfect for serving with grilled meats or fish. If you have a lot of watermelon, consider making a batch of watermelon popsicles by blending the fruit with a bit of sugar and freezing in molds. Watermelon can also be sliced and grilled for a savory twist, or blended into a watermelon juice or cocktail with a splash of lime. For a quick snack, enjoy watermelon slices on their own, or serve with a sprinkle of salt and lime juice for a refreshing treat.
👨⚕️️ Medical disclaimer
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Listonic Team
Fact-checked
Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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