Nutrition facts & Health benefits of Watermelons

In this post & video I am going to talk about the nutrition facts & health benefits of watermelon.

Contents

Nutritional profile | Water | Carbohydrates | Fat & Protein | Energy | Health benefits | Conclusion

Nutritional profile of watermelons

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Prashanth Reddy Cheruku

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I am a qualified Food Engineer & Sports Nutritionist with over 13 years of research & content creation experience. My academic background includes:
🎓 Master of Technology in Food Process Engineering
📍 Indian Institute of Technology (IIT) Kharagpur

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Water

Like most other fruits & vegetables watermelons are also rich in their water content. Close to 91.4% of their total weight is water. They can be an excellent source of water to quench your thirst during the hot summer.

Carbohydrates

The only other nutrient that is present in watermelons in considerable amounts after water is carbohydrate. Watermelons contain 7.55% carbohydrate by weight. There is a very little amount of dietary fibre in them. It consists of just 0.4% of their total weight. This is a negligible amount. We can say that watermelons are not a good source of dietary fibre.

Close to 82% of the total carbohydrate present in watermelons is sugars. They constitute 6.2% total weight of the watermelons.

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Fat & Protein

Both the fat & protein contents of watermelons are negligible. Fat constitutes just 0.15% of the total weight & protein constitutes as little as 0.61% of their total weight.

Energy

The energy provided by watermelons is one of the lowest even among the fruits.

A cup of diced watermelon (152 g.) provides as little as 46 Cal. or 192 kJ of energy.

Health benefits

Now let’s look at the vitamins, minerals and other compounds present in watermelons and the health benefits offered by them.

Watermelons are a moderately good source of vitamin C. A cup (i.e. 152 g.) offers close to 14% daily value of this vitamin.

Vitamin C helps us in fighting with infections and also plays a role in wound healing. It also acts as an antioxidant and fight the damage caused by free radicals.

A cup of dices provides us close to 7% daily value of pantothenic acid. Pantothenic acid is a B vitamin that helps our body in converting the food we eat into energy.

A cup of watermelon also provides us nutrients like vitamin A (4.73%), potassium, magnesium, thiamin & vitamin B6 in small amounts typically lesser than 5% daily values.

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Conclusion

1. Watermelons as the name suggests are full of water that can quench our thirst. They are consumed frequently during the hot summer. The watermelon juice is a refreshing drink liked by many people across the world.

2. A cup of watermelon dices provides close to 10 grams of sugars. It’s not a huge amount. They provide very less number of calories and can help in weight management.

3. They are also a moderately good source of vitamin C. Other nutrients such as Vitamin A, B6, B1, B5, magnesium & potassium are present in watermelons but in very low quantities.

4. Watermelons must not be consumed as a meal because they are very poor sources of fat, protein & dietary fibre. Since their fat content is almost negligible they do not contain essential fatty acids and fat soluble vitamins such as D,E & K. 

5. Overall watermelons are fruits with limited amount of nutrients that can be consumed as an addition to a proper meal or as a snack.

I hope the information presented in this post & video is useful to you. Let us know if you have any questions.