Watermelon | All You Need to Know About (1)

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General profile

Name: Watermelon  

Type: Fruit

Scientific Name: Citrullus Lanatus

Source: Plant (flowering plant – Cucurbitaceae)

Seasonality: May to Sept

Color: Green outside and red or pink inside Taste: Sweet

Nutrition summary

Calories: Moderate

Protein: Low

Fat: Low

Saturated Fat: None

Cholesterol: None

Carbohydrates: Moderate

Fiber: Low

Sodium: None

Main vitamin: Vitamin A and C

Main mineral: Magnesium and Potassium

Time to eat

  • Best time: Morning or afternoon (mostly in breakfast or lunchtime) when your digestion rate is high and active
  • Worst time: Night or Bedtime at that time it may increase chances of weight gain.

How much Watermelon be eaten per day?

1 to 2 cups of fruit (around 500 grams) are enough for a day.

A girl is eating watermelon
A girl is eating watermelon

How to buy

  • Choose one having the proper shape, and is massive in size.
  • They should consist of dried stems and yellowish undersides.
  • Avoid watermelons having bruises, cuts, dents in their skin, and they are light in size too.

Note: A ripe watermelon always feels heavy for its size.


  • Store whole fruit at room temperature.
  • Or cut it down into chunks and refrigerate in an airtight box. (use within 3 to 4 days)

Preparation Tips

  • Before cutting, wash it carefully.
  • Cut off both ends to remove the rind properly.
  • Then by using a sharp knife cut it as desired.

Consumption methods

  • Slice it and eat raw
  • Used in salads
  • Add in juice
  • Make smoothies

Nutritional value per 100 g (3.5 oz)

Watermelon flesh, raw


127 kJ (30 kcal)


7.55 g


6.2 g

Dietary fiber

0.4 g


0.15 g


0.61 g



Vitamin A equiv.


4% 28 μg

3% 303 μg

Thiamine (B1)

3% 0.033 mg

Riboflavin (B2)

2% 0.021 mg

Niacin (B3)

1% 0.178 mg

Pantothenic acid (B5)

4% 0.221 mg

Vitamin B6

3% 0.045 mg


1% 4.1 mg

Vitamin C

10% 8.1 mg




1% 7 mg


2% 0.24 mg


3% 10 mg


2% 0.038 mg


2% 11 mg


2% 112 mg


0% 1 mg


1% 0.1 mg

Other constituents



91.45 g


4532 µg

Link to USDA Database entry

*Units: μg = micrograms, mg = milligrams


Full of Antioxidant

The fruit rates as a great source of the free radical opponent because of vitamin C and lycopene present in it. Vitamin C and lycopene help prevent cellular damage caused by these free radicals.

Guard Against Diabetes

An amazing fruit guards your body against the development of diabetes. When you consume watermelon, the amino acid, L-citrulline present in it converted into the L-arginine, which is useful in controlling glucose metabolism and insulin sensitivity.

Triggers Fast Muscles Recovery

Again L-citrulline, the restorative amino acid quite helpful in accelerating the rate of lactic acid removal from your muscles, which results in quick muscle recovery after an intense workout.

Good for Heart Health

The Lycopene present in the fruit lowers cholesterol levels and the chances of cardiovascular disease. For maintaining a healthy heart, add lycopene-rich food in your diet regularly.

To be continued …

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