Watermelon is sweet and juicy, making it the perfect treat to quench your thirst during the summer heat. Because watermelon is grown using a vegetable production system, watermelon is considered a vegetable. Watermelon is also packed with nutrients, including antioxidants and vitamins A and C. Learn all about the calories, nutritional values, and health benefits of watermelon in this text.
Table of nutritional values of watermelon per 100g
| Energy value | 30 kcal |
|---|---|
| Proteins | 0.6 grams |
| Carbohydrates | 7.6 grams |
| Fibers | 0.4 grams |
| Fats | 0.2 grams |
| Sugar | 6.2 grams |
How many calories does watermelon have?
100 grams of watermelon contains 30 calories.
As we can see from the nutrition table, watermelon is mainly composed of water (91%) and carbohydrates (7.5%). It provides almost no protein or fat and has very few calories.
How many carbohydrates does watermelon have?
100 grams of watermelon contains 7.6 grams of carbohydrates.
Carbohydrates in watermelon are mostly simple sugars, such as glucose, fructose and sucrose. Watermelon has a high glycemic index (ranging from 72% to 80%), a measure of how quickly a food raises blood sugar levels. However, each serving of watermelon is certainly low in carbohydrates, so eating it shouldn't have a big impact on your blood sugar levels.
How much fat does watermelon have?
100 grams of watermelon contains 0.2 grams of fat.
Watermelon almost does not contain fat, but due to the amount of water, it can cause bloating and make your stomach look bigger immediately after consumption.
How many watermelons have egg whites?
100 grams of watermelon contains 0.6 grams of protein.
Watermelon has very little protein, with just under 1 gram of protein per 100 grams of watermelon. You won't get protein from fresh watermelon seeds either, because the seed coat prevents the protein from digesting inside.
How much fiber does watermelon have?
100 grams of watermelon contains 0.4 grams of fiber.
It is watermelon. poor source of fiber, because it contains only 0.4 grams of fiber per 100 grams of watermelon. However, due to its fructose content, it is considered to be high in FODMAPs, or fermentable carbohydrates. Consuming large amounts of fructose can cause unpleasant digestive symptoms in people who cannot fully digest it.
Watermelon and health
Watermelon is rich in an amino acid called citrulline that can help move blood through your body. It has health benefits for heart health due to the lycopene it contains, and studies show that watermelon can reduce the risk of heart attacks.
Watermelon improves heart health
Heart disease is the leading cause of death worldwide, and several nutrients in watermelon can support heart health. Research shows that the lycopene in watermelon can help lowering cholesterol and blood pressure. It can also help prevent oxidative damage caused by high cholesterol.
Watermelon also contains citrulline, an amino acid that can increase nitric oxide levels in your body. Nitric oxide helps your blood vessels to dilate, which lowers blood pressure.
Other heart-healthy vitamins and minerals in watermelon include magnesium, potassium, and vitamins A, B6, and C.
Watermelon can reduce inflammation and oxidative stress
Inflammation is a key driver of many chronic diseases. The combination of antioxidants, lycopene and vitamin C in watermelon can help reduce inflammation and oxidative damage. As an antioxidant, lycopene may also delay the onset and progression Alzheimer's disease.
Watermelon can help prevent macular degeneration
The watermelon compound lycopene may also benefit your eyes. Age-related macular degeneration is a common eye problem that can to cause blindness in elderly people. Lycopene's role as an antioxidant and anti-inflammatory compound may help in prevention and inhibition, although research is still limited.
Watermelon can relieve muscle pain
Citrulline, an amino acid found in watermelon, can improve exercise performance and reduce muscle pain. It is also available as a dietary supplement. One scientific study found that taking citrulline regularly for at least 7 days improved aerobic performance by increasing the body's production of nitric oxide. This compound helps dilate blood vessels so your heart doesn't have to work as hard to pump blood through your body.
Watermelon can help skin health
Vitamins A and C, found in watermelon, are important for skin health. Vitamin C – whether eaten or applied topically – helps your body to make collagen, a protein that keeps your skin supple and your hair strong.
One study found that a higher intake of vitamin C from food and/or supplements may reduce your chances of developing wrinkles and dry skin. Vitamin A is also important for healthy skin because it helps create and repair skin cells. In one study, animals deficient in vitamin A had poorer wound healing than those fed a more nutritionally rich diet. However, keep in mind that human studies have not yet been done.
Watermelon and weight loss
Since the 90% weight of a watermelon is water, it is a watermelon the best fruit to eat if you are trying to lose weight. A portion of 100 grams contains only 30 calories. In addition, watermelon is an excellent source of an amino acid called arginine, which helps burn fat quickly.
