Cratox AI
watermelon raw
🍎

Watermelon, raw

🔥 30 Calories
💪 0.6g Protein
⚡ 7.5g Carbohydrates
🥑 0.1g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Fruits
Watermelon, raw
Energy density
Light
30 kcal per 100g
Macro energy profile
Carb-led
7% Protein · 90% Carbohydrates · 3% Fat
Glycemic profile
High GI
GI 72 · GL 2
Notable signals
Low in fatLow in sodiumUSDA data

Nutritional Information

30
kcal/100g
Protein
0.6g
Carbohydrates
7.5g
Fat
0.1g
Glycemic Index:
72

About Watermelon, raw

Watermelon, a juicy and refreshing fruit, belongs to the Cucurbitaceae family and is believed to have originated in Africa. This popular summer fruit is known for its vibrant red and green exterior and is composed largely of water, making it a hydrating snack. Watermelon is often enjoyed fresh, in salads, or as juice, and is celebrated for its sweet flavor and versatility in various culinary applications. Nutritionally, watermelon is low in calories, containing only about 30 calories per 100 grams, while providing essential vitamins and minerals. It is particularly high in vitamins A and C, antioxidants, and amino acids. The fruit is also a good source of hydration due to its high water content. With its low fat and sodium levels, watermelon supports heart health and can be a beneficial addition to a balanced diet, making it a favored choice for those seeking a nutritious and delicious treat.

Health Benefits

Hydration: Watermelon is composed of 92% water, making it excellent for hydration.
Rich in Antioxidants: Contains lycopene, which may reduce the risk of certain cancers.
Supports Heart Health: High in citrulline, which may improve blood flow and reduce blood pressure.
Aids Digestion: Contains fiber that promotes healthy digestion and regularity.
Boosts Immune System: High levels of vitamin C help strengthen the immune system.
Skin Health: Antioxidants and vitamins A and C improve skin health and appearance.
May Help with Muscle Soreness: Citrulline can reduce muscle soreness post-exercise.
Low in Calories: A great option for those looking to manage their weight.
Improves Eye Health: Contains beta-carotene, which is beneficial for vision.
Promotes Healthy Hair: Nutrients in watermelon support healthy hair growth.

Recommended Food Pairings

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Feta Cheese: The salty flavor of feta complements watermelon’s sweetness, creating a refreshing salad.
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Mint: Fresh mint adds a burst of flavor to watermelon, enhancing its cooling properties.
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Balsamic Vinegar: A drizzle of balsamic vinegar on watermelon balances sweetness with acidity.
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Lime Juice: Squeezing lime juice over watermelon heightens its flavor and adds tanginess.
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Cucumber: Combining cucumber and watermelon creates a hydrating and crunchy salad.

How to Consume

Serving size
150g, about 1 medium slice
Frequency
2-3 times per week
  • •Enjoy fresh slices as a snack on hot days.
  • •Blend into smoothies for added hydration.
  • •Use in fruit salads for a colorful dish.
  • •Grill watermelon for a unique dessert.
  • •Add to salsas for a refreshing twist.

Selection & Storage

How to choose:

  • ✓Select watermelons that are symmetrical and feel heavy for their size.
  • ✓Look for a creamy yellow spot on the rind, indicating ripeness.
  • ✓The skin should be firm and free of bruises or soft spots.
  • ✓Tap the watermelon; a hollow sound indicates ripeness.
Storage
Store in a cool, dry place or refrigerate at 50°F to 60°F (10°C to 15°C) for optimal freshness.
Shelf life
5-7 days refrigerated, 3 months frozen

Warnings & Contraindications

  • ⚠️Individuals with certain allergies to melons should avoid watermelon.
  • ⚠️Those with diabetes should monitor intake due to its sugar content.
  • ⚠️Excessive consumption may lead to diarrhea due to high water and fiber content.
  • ⚠️Avoid adding high-sugar dressings that can negate health benefits.

Frequently Asked Questions

How many calories does Watermelon, raw have?

Watermelon contains approximately 30 calories per 100 grams, making it a low-calorie and hydrating fruit ideal for snacking.

Is Watermelon, raw healthy?

Yes, watermelon is a healthy fruit rich in vitamins A and C, antioxidants, and hydration, making it beneficial for overall health and well-being.

How should Watermelon, raw be stored?

Watermelon should be stored in a cool, dry place or refrigerated at a temperature between 50°F to 60°F (10°C to 15°C) to maintain freshness.

What are the benefits of eating Watermelon, raw?

Eating watermelon offers numerous benefits, including hydration, support for heart health, and a rich source of vitamins and antioxidants that promote skin and immune health.

How much Watermelon, raw can I eat per day?

It is recommended to consume watermelon in moderation, approximately 1-2 cups per day, to enjoy its health benefits without excessive sugar intake.

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