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watermelon.

VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free

ALSO KNOWN AS

raw watermelontarboojtarmuj

Recipes with watermelon + Add to pantry

SERVING

CALORIES

PROTEIN

0.61g

CARBS

7.5g

FAT

0.15g

FIBER

0.40g

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories30kcal—

Protein0.61g1%

Carbohydrates7.5g3%

Fiber0.40g1%

Sugar6.2g12%

Total fat0.15g0%

Saturated fat0.02g0%

Cholesterol0mg0%

MINERALS

Sodium1.0mg0%

Potassium112mg2%

Calcium7.0mg1%

Iron0.24mg1%

Magnesium10mg2%

Phosphorus11mg1%

Zinc0.10mg1%

Copper0.04mg4%

Manganese0.04mg2%

Selenium0.40µg1%

VITAMINS

Vitamin A28µg3%

Vitamin C8.1mg9%

Vitamin D0µg0%

Vitamin E0.05mg0%

Vitamin K0.10µg0%

Thiamin (B1)0.03mg3%

Riboflavin (B2)0.02mg2%

Niacin (B3)0.18mg1%

Pantothenic acid (B5)0.22mg4%

Vitamin B60.05mg3%

Folate (B9)21µg5%

Vitamin B120µg0%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 cup152g

1 tablespoon15g

1 teaspoon5g

1 ml1g

1 liter1000g

HEALTH BENEFITS

Why eat it.

✓Excellent source of hydration, as it is over 90% water, which helps maintain fluid balance.
✓Rich in lycopene, a powerful antioxidant linked to heart health, bone health, and cancer prevention.
✓Contains citrulline, an amino acid that may improve blood flow and reduce muscle soreness after exercise.
✓Good source of Vitamin C and Vitamin A, which support immune function and eye health.

COOKING TIPS

In the kitchen.

1For a refreshing salad, cube watermelon and combine with feta cheese, fresh mint, and a light vinaigrette.
2Grill thick slices of watermelon for 1-2 minutes per side to caramelize the sugars and create a unique smoky flavor.
3Blend watermelon with lime juice and a touch of sweetener for a hydrating agua fresca or freeze the mixture in molds for healthy popsicles.
4Don't discard the rind; it can be pickled. Peel the tough green outer skin, and pickle the white part in a brine of vinegar, sugar, and spices.

STORAGE

Keep it fresh.

Store a whole, uncut watermelon at room temperature for up to two weeks. Avoid extreme temperatures.
Once cut, wrap the exposed surface tightly with plastic wrap or store in an airtight container in the refrigerator for up to 3-5 days.

FAQ

Frequently asked questions.

Is watermelon healthy?

Yes, watermelon is highly nutritious and low in calories, providing only 30 calories per 100g. It is an excellent source of vitamins A and C, as well as the antioxidant lycopene, which supports heart and bone health.

Is watermelon good for weight loss?

Watermelon is an ideal weight-loss food because it is over 90% water and very low in calories. Its high water content helps you feel full and satisfied, reducing the likelihood of overeating other high-calorie snacks.

Is watermelon keto-friendly?

Watermelon is relatively high in natural sugars, containing about 7.55g of carbs per 100g. While it can be included in a keto diet in very small, strictly measured portions, it is generally considered a higher-carb fruit compared to berries.

Can diabetics eat watermelon?

Diabetics can eat watermelon in moderation. Although it has a high Glycemic Index (GI), its Glycemic Load (GL) is low because of the high water content, meaning a standard serving has a relatively small impact on blood sugar levels.

How do you pick a ripe watermelon?

Look for a watermelon that feels heavy for its size and has a creamy yellow 'field spot' on the bottom, which indicates it ripened on the vine. A ripe melon should also produce a deep, hollow thud when tapped.

Can you eat watermelon seeds and rind?

Yes, both are edible and nutritious. The seeds are high in protein and minerals when roasted, while the rind is rich in the amino acid citrulline and can be pickled, juiced, or used in stir-fries.

How should you store watermelon?

Whole watermelons can be kept at room temperature for up to two weeks. Once cut, the fruit should be stored in an airtight container in the refrigerator and consumed within 3 to 5 days for optimal freshness.

Is watermelon good for hydration?

Watermelon is one of the best foods for hydration as it is composed of approximately 92% water. It also contains essential electrolytes like potassium, which help maintain fluid balance in the body.

What are the benefits of citrulline in watermelon?

Citrulline is an amino acid that helps improve blood flow and may reduce muscle soreness after intense exercise. It works by helping the body produce nitric oxide, which relaxes blood vessels.

Can you freeze watermelon?

You can freeze watermelon, but the texture will become soft and mushy once thawed. Frozen watermelon chunks are best used for smoothies, sorbets, or as refreshing ice cubes in beverages.

RECIPES