Read about the nutrition facts, health benefits, nutritional value and calories found in Watermelons

Watermelons Nutrition

The harsh rays of the summer sun drain out every iota of energy and hydration from your body! In these times, all you need is a liquid refuel. A glass of fruit juice or simply a slice of watermelon can do the trick. Popularly known as a summer fruit, watermelons are available in plenty during this time. This fruit can be found in a variety of shapes and sizes, usually oblong. Watermelon not only gives our body the required water but it also renders immediate energy. A slice of watermelon is enough to replenish and rehydrate the layers of your skin too. Apart from being the best thirst-quencher, it is also great in boosting the immune system. This tasty, delectable and crunchy fruit contains loads of wholesome nutrients and healthy benefits that are discussed in the sections below.


Watermelons originated in Africa, probably in the Kalahari Desert in Southern Africa, as stated by the great explorer, David Livingstone. It is believed that these fruits were first cultivated in Egypt as depicted by the hieroglyphics painted on walls. In ancient times, the fruit was so valuable that it was placed in the tombs of many pharaohs and kings. Watermelons were an important part in Egyptian culture and even, other neighbouring countries located in the Mediterranean region. This was because water was a scarce resource in these areas and watermelons could quench thirst. Around the 10th century, this delicious fruit was brought to China. It was later introduced to Europe by Moorish invaders in the 13th century. Finally, in the 16th century, it reached America along with the Native Americans. At present, it is commercially grown in 44 states in the US. Today, China is the leading producer of watermelons, followed by Russia, Turkey, Iran and the United States.


Health Benefits of Turbooz, Tarbuj (Watermelon)

  • Watermelon is a good source of lycopene, a carotenoid of great significance because of its antioxidant capacity and potential health benefits. Studies have proved that increased consumption of lycopene-associated foods may prevent prostate cancer.

  • Watermelons contain citrulline, which can be metabolized to arginine, an essential amino acid. Studies show that regular consumption of watermelon increases the amount of arginine, which can heal wounds and remove ammonia from the body. It also helps in many biological processes such as platelet aggregation and immune system modulation.

  • Being a great source of vitamins A, C and B6, eating a good amount of watermelon prevent heart diseases, colon cancer, prostate cancer, asthma, osteoarthritis and rheumatoid arthritis.

  • With a high percentage of potassium, watermelons help in cleaning and washing off toxic depositions in the kidneys. Besides this, it also reduces the concentration of uric acid in the blood, thereby lowering any chances of kidney failure and the formation of renal calculi.

  • Potassium and magnesium in watermelons combine together and bring down the blood pressure to normal. Further, they have carotenoids which prevent the walls of arteries and veins from hardening.

  • Reducing body temperature is one of the most effective benefits that can be obtained from consuming watermelons. As such, they are beneficial for protecting the body against heat strokes.

  • Watermelons make the ideal food for people on diets or with conditions like diabetes as it is low on sugar. The nutrients in these fruits promote proper functioning of insulin, thereby brining down the level of blood sugar.

  • Carotenoids and lypocenes also have cardiac benefits. Their antioxidant properties keeps the body young and prevent age related heart problems.

  • Watermelons are loaded with antioxidants that are helpful in protecting the eyes from macular degeneration and other age related ailments such as glaucoma.

  • When consumed regularly, watermelons help in releasing nitric oxide, which further helps in preventing erectile dysfunction.


Nutritional Value & Calories In Watermelon 

Amount: 1 cup

Weight: 154 g

Basic Components

939 mg


141 g


0.4 g


3.1 mg


Total Calories


Calories From Carbohydrates


Calories From Fats


Calories From Proteins


Total Carbohydrates

12 g

Dietary Fiber

616 mg


9.5 g

Fats & Fatty Acids

Total Fat

231 mg

Saturated Fat

25 mg

Monounsaturated Fat

57 mg

Polyunsaturated Fat

77 mg

Omega-6 Fatty Acids

77 mg


Vitamin A

876 IU

Vitamin C

12 mg

Vitamin E

77 mcg

Vitamin K

0.15 mcg


51 mcg


32 mcg


274 mcg

Vitamin B6

69 mcg


4.6 mcg

Pantothenic Acid

340 mcg


6.3 mg


0.5 mg


11 mg


370 mcg


15 mg


17 mg


172 mg


1.5 mg


154 mcg


65 mcg


59 mcg


0.62 mcg


2.3 mcg


How many calories in watermelons (per 100 gm)

Watermelons have about 30 calories per 100 gm of weight.


How to Buy Watermelons

  • While purchasing watermelons, take a look at the colour and quality of the flesh. Select one with a deep color and free from white streaks.

  • While buying a whole watermelon, look for one that is heavy and with a rind that is relatively smooth.

  • Make sure that one side of the melon sports a tone that is slightly different from the rest of the rind; generally a yellowish or creamy colour is displayed. If the does not show such a region, then it has harvested prematurely, hence, making it inferior in taste, texture and juiciness.

  • Always try to buy the most ripe watermelon in order to get maximum antioxidants.


Watermelon Storage Tips

  • You can increase the lycopene and beta-carotene content in a watermelon by storing it at room temperature.

  • Once cut, it should be refrigerated to preserve its freshness and taste. Cover them with plastic in order to keep them fresh and prevent from exposure to odours from other strong smelling food.

More About Watermelons