Calories and Nutrients in a Watermelon (With Chart)

Many of us love watermelon, but what about the calories? If you are wondering about the calories,  you need to consider the quantity of watermelon you are serving, for example, are you talking about a wedge, a cup, or an entire watermelon? There are also thousands of different varieties of watermelon and these can range in watermeloncolor, taste, and size.

One entire melon that is 15 inches long and 7 inches in diameter and 4.518 grams, is about 1,371 calories. One wedge of watermelon (about 286 grams) 87 calories. One cup of diced watermelon (152 grams) has about 46 calories. One ounce of watermelon has 9 calories

Watermelons are native to Africa but they are grown and enjoyed all over the world. You can serve them in a variety of ways such as eating them raw, juicing them, including them in a fruit salad, or freezing and blending them in a drink for a refreshing cooler.

Picking a watermelon isn’t always easy but it can be made more simple if you know a couple of tricks. You can tap the watermelon and assess the sound that it makes. If it is hollow sounding, then the watermelon is ripe and ready to go. You can also look at the bottom of the watermelon and look at the color – if it is white or green it may not be ready for consumption. Look for a yellow coloring instead. Also, the flesh should not be deformed in any way.

Also, when buying your watermelon, you don’t have to worry too much about finding an organic one, since the watermelon’s outer layer will have helped protect the flesh inside. Of course, if you want to get the most for your watermelon nutrients, organic is the best way to go since the soil in which it grew will have been in better condition.

Watermelons are made up of mostly water so they are great to include in your diet. Watermelons contain seeds and have a thick rind. While many people tend to throw away the seeds, they actually can be very healthy to eat. They are a good source of protein and can be great to include in a vegan diet or if you are looking to replace meat. They are also good for our skin because of their antioxidant and unsaturated fatty acids.

They help keep the skin looking young, and glowing by keeping it moisturized from the inside out. Watermelon seeds also have some essential amino acids called glutamic acid and tryptophan. These help with the production of collagen and brain health as well as aiding against muscular dystrophy and prostate enlargement. The seeds contain zinc, which you need to build proteins in your body, regenerate damaged skin, and contribute to maintaining a healthy immune system.

Watermelon seeds also contain iron which you need to keep your red blood cells happy so that they can deliver oxygen to your tissues.

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The thick rind that surrounds the watermelon flesh also has benefits which are not found in other fruits, so don’t be afraid to dig into it – you can keep eating until you reach the outer green layer which should not be consumed. The rind of the watermelon contains a high amount of citrulline amino acid, which helps open up blood vessels to improve circulation. It is also said to improve libido because it helps increase the blood flow in our bodies. The rind also contains lycopene, a substance that helps fight cancer thanks to its powerful antioxidant properties.  The rind can also act as a diuretic which helps you get rid of waste through urination. Also note that if a watermelon is sold seedless then it most likely not organic.

Watermelons are very high in Vitamin C,  and it gives you 20% of your necessary daily intake. Vitamin C is necessary for proper immune system function, which you need to maintain a healthy body that can successfully fight diseases and viruses. Vitamin C is also beneficial to skin as it can help protect it against free radicals.

Watermelon is very high in Vitamin A, giving you 17% of your daily intake. Vitamin A is needed to keep skin and mucus membranes healthy, and can help against cancer since it inhibits cancer cell replication. Vitamin A can also help against signs of aging like wrinkles and fine lines as it helps in the production of collagen.

Watermelon is high in potassium which is great for bone and heart health. It is also an important mineral that helps in the movement and function of muscles, including the heart. Potassium can also help lower blood pressure since it helps with the removal of sodium from the body.

Watermelon is a source of calcium which as you know, is needed for healthy bones that won’t break. But calcium also helps keep you in shape as it promotes fat burning.  Calcium is also beneficial in reducing PMS symptoms as it works with the hormones that interact with estrogen and progesterone.

Watermelon is a great source of magnesium which has many positive effects if you include it in your diet. For example, it helps to relax the nervous system which in turn improves your mood. Magnesium is also good for flexibility and it will help loosen tight muscles. It should also be consumed if you suffer from diabetes since magnesium helps insulin secretion.

Watermelons contain phosphorus, one of the most abundant minerals found in our bodies. Not only does it help in the formation of teeth and bones, it is also needed to balance other minerals and vitamins. Phosphorus also helps to filter waste when it passes through the kidneys.

Watermelon contains folate, also known as vitamin B9 is an essential vitamin. It helps our cells and tissues grow, it encourages healthy cholesterol levels by significantly lowering LDL cholesterol, and helps prevent dementia. It has also been found to prvent colon cancer and macular degeneration.

Very low in sodium, low in saturated fat, and have no cholesterol.

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