Calories in Watermelon, Carbs & Benefits

Watermelon is a refreshing fruit that is low in calories and rich in water (92 percent),Calories in watermelon, It is often eaten on its own as a sweet snack, but it can be a versatile ingredient in any meal plan.

Calories in watermelon,

How many calories in watermelon



Watermelons have a thick rind and range from solid green, green striped, or mottled with white, They can be round or oval in shape and weigh 30 pounds at times.


The flesh is mostly pinkish-red is crisp, although golden-fleshed varieties are becoming more popular, Watermelons have small, hard, black seeds throughout, with seedless hybrids available.


Watermelon is low in calories (only 46 in one cup) and rich in water content, making it a very hydrating food choice. Calories in watermelon


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Calories in watermelon,

Watermelon nutrition facts



Watermelon consists mostly of water (91%) and carbs (7.5%). It contains almost no protein or fat, and is very low in calories.


Watermelon nutrition



The table below contains information on all the main nutrients in watermelon.



Watermelon nutrition: Watermelon, raw - 100 grams



                                                                                                                  Amount




Calories                            30




Water                            91 %




Protein                           0.6 g




Carbs.                              7.6 g




Sugar                                                                                                         6.2 g




Fiber                                 0.4 g




Fat                                                                                                                0.2 g




Saturated                                                                                                   0.02 g




Monounsaturated                                                                                   0.04 g




Polyunsaturated                                                                                      0.05 g




Omega-3                                                                                                      0 g




Omega-6                                                                                                 0.05 g




Trans fat                                                                                                       ~



Calories in watermelon,

Carbs in watermelon


The carbohydrates in watermelon are mostly sugars, with only a little fiber.


If you are counting carbohydrates, it's best to measure watermelon carefully.


1 cup diced or balled watermelon: 0.6 grams fiber, 9.5 grams sugars, 11.6 grams total carbohydrates, 11 grams net carbohydrates


1 wedge of watermelon (1/16 of a watermelon): 1.1 grams fiber, 18 grams sugars, 22 grams total carbohydrates, 21 grams net carbohydrates (also has 86 calories)


Half of the sugar in watermelon is fructose, one quarter is glucose, and less than one quarter is sucrose, with other sugars making up minor fractions. watermelon calories


Watermelon has an average glycemic index of 76, which ranks it as high, This means it could give you a faster rise in blood sugar than foods of a lower glycemic index.



Watermelon looks better when considering glycemic load, which takes into account how much you eat per serving, A glycemic load under 10 is considered low, A wedge of watermelon has a glycemic load of 6, while half a cup of chopped watermelon is 1.5. Calories in watermelon


Benefits of watermelon



Watermelon is a delicious and refreshing fruit that's also good for you.

It contains only 46 calories per cup but is high in vitamin C, vitamin A and many healthy plant compounds.

Here are the top health benefits of eating watermelon.


  • Helps You Hydrate

Drinking water is an important way to keep your body hydrated.


However, eating foods that have a high water content can also help. Interestingly, watermelon is 92% water.


What’s more, a high water content is one of the reasons why fruits and vegetables help you feel full.


The combination of water and fiber means you're eating a good volume of food without a lot of calories. watermelon calories


In conclusion:


Watermelon has a high water content. This makes it hydrating and helps you feel full.

Calories in watermelon,
  • Contains Nutrients and Beneficial Plant Compounds

As far as fruits go, watermelon is one of the lowest in calories, only 46 calories per cup (154 grams). That's lower than even low-sugar fruits such as berries.


One cup (154 grams) of watermelon has many other nutrients as well, including these vitamins and minerals:
Vitamin C: 21% of the Reference Daily Intake (RDI)
Vitamin A: 18% of the RDI
Potassium: 5% of the (RDI)
Magnesium: 4% of the RDI
Vitamins B1, B5 and B6: 3% of the (RDI)


Watermelon is also high in carotenoids, including beta-carotene and lycopene, Plus, it has citrulline, an important amino acid.


Here's an overview of watermelon's most important antioxidants:


Vitamin C

Vitamin C is an antioxidant that helps prevent cell damage from free radicals.


Carotenoids

Carotenoids are a class of plant compounds that includes alpha-carotene and beta-carotene, which your body converts to vitamin A.


Lycopene

Lycopene is a type of carotenoid that doesn't change into vitamin A, This potent antioxidant gives a red color to plant foods such as tomatoes and watermelon and is linked to many health benefits.


Cucurbitacin E

Cucurbitacin E is a plant compound with antioxidant and anti-inflammatory effects, Bitter melon, a relative of watermelon, contains even more cucurbitacin E.


In conclusion:


Watermelon is a low-calorie fruit high in some nutrients, especially carotenoids, vitamin C and cucurbitacin E.

Calories in watermelon,
  • May Improve Heart Health

Heart disease is the number one cause of death worldwide.


Lifestyle factors, including diet, may lower your risk of heart attack and stroke by reducing blood pressure and cholesterol levels.


Several nutrients in watermelon have specific benefits for heart health.


Studies suggest that lycopene may help lower cholesterol and blood pressure, It can also help prevent oxidative damage to cholesterol. Calories in watermelon


According to studies in obese, postmenopausal women and Finnish men, lycopene may also reduce the stiffness and thickness of artery walls.


Watermelon also contains citrulline, an amino acid that may increase nitric oxide levels in the body. Nitric oxide helps your blood vessels expand, which lowers blood pressure.


Other vitamins and minerals in watermelon are also good for your heart, These include vitamins A, B6, C, magnesium and potassium.



In conlusion:


Watermelon has several heart-healthy components, including lycopene, citrulline and other vitamins and minerals.

Calories in watermelon,


  • May Lower Inflammation and Oxidative Stress

Inflammation is a key driver of many chronic diseases.


Watermelon may help lower inflammation and oxidative damage, as it's rich in the anti-inflammatory antioxidants lycopene and vitamin C.


In a 2015 study, lab rats were fed watermelon powder to supplement an unhealthy diet, Compared to the control group, they developed lower levels of the inflammatory marker C-reactive protein and less oxidative stress.



In an earlier study, humans were given lycopene-rich tomato juice with added vitamin C, Overall, their markers of inflammation went down and antioxidants went up, Watermelon has both lycopene and vitamin C.


As an antioxidant, lycopene may also benefit brain health, For example, it may help delay the onset and progression of Alzheimer's disease.



In conclusion:



Lycopene and vitamin C are anti-inflammatory antioxidants found in watermelon, Inflammation is linked to many chronic diseases.


  • May Help Prevent Macular Degeneration

Lycopene is found in several parts of the eye where it helps protect against oxidative damage and inflammation.


It may also prevent age-related macular degeneration (AMD), This is a common eye problem that can cause blindness in older adults.


Lycopene's role as an antioxidant and anti-inflammatory compound may help prevent AMD from developing and getting worse.


In conlusion:


Lycopene may help keep eyes healthy and protect against age-related macular degeneration (AMD) thanks to its antioxidant and anti-inflammatory properties.

Calories in watermelon,
  • May Help Relieve Muscle Soreness

Citrulline, an amino acid in watermelon, may reduce muscle soreness, It’s also available as a supplement.


Interestingly, watermelon juice appears to enhance the absorption of citrulline.


One small study gave athletes plain watermelon juice, watermelon juice mixed with citrulline or a citrulline drink, Both watermelon drinks led to less muscle soreness and quicker heart rate recovery, compared to citrulline on its own.


The researchers also conducted a test-tube experiment, investigating the absorption of citrulline, Their findings suggest that citrulline absorption is most effective when it's consumed as a component of watermelon juice.


Other research has also looked at citrulline's potential to improve exercise endurance and performance.


In conclusion:



Watermelon juice has some potential as a recovery beverage after exercise. Citrulline may be partially responsible for its effect of easing muscle soreness. Calories in watermelon

Calories in watermelon,

  • Is Good for Skin and Hair

Two vitamins in watermelon — A and C — are important for skin and hair health.


Vitamin C helps your body make collagen, a protein that keeps your skin supple and your hair strong.


Vitamin A is also important for healthy skin since it helps create and repair skin cells, Without enough vitamin A, your skin can look dry and flaky.


Both lycopene and beta-carotene may also help protect your skin from sunburn.



In conclusion:


Several nutrients in watermelon are good for your hair and skin, Some help keep skin supple while others protect against sunburn.


  • Can Improve Digestion

Watermelon contains lots of water and a small amount of fiber — both of which are important for healthy digestion.


Fiber can provide bulk for your stool, while water helps keep your digestive tract moving efficiently.


Eating water-rich and fiber-rich fruits and vegetables, including watermelon, can be very helpful for promoting normal bowel movements.



In conclusion:



Fiber and water are important for healthy digestion, Watermelon contains both.



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Calories in watermelon,

Watermelon for weight loss



Watermelon is extremely alkaline-forming in the body: Fat cells contain toxicity and acid, Your body will not let go of fat cells while you are still acidic.


Watermelon is high in fiber: This fiber helps keep the colon clean.


Like most fruits watermelon has almost no fats: Besides lowering the calorie content, this makes it easy to digest and thus improves the digestion, a necessary factor in a clean lean body.


Watermelon is a very good source of potassium: This balances the high amounts of sodium our diets contain and thus supports the kidneys.


It can ease inflammation: That contributes to conditions like asthma, atherosclerosis, diabetes, colon cancer, and arthritis. This lowers the toxic load in the body.

Calories in watermelon,

Watermelon benefits for skin


  • Hydrates Skin

Dehydrated skin can lead to a dull and dry appearance, but watermelon has such a high water content that it helps to keep the skin hydrated and moisturised. This can help to keep your skin supple and looking great. Calories in watermelon

  • Prevents Skin From Ageing 

As we get older our skin becomes thinner and less able to recover from damage, Our body is full of ‘free radicals’ that damage cells over time and can attributed to the cause of aging skin. 

Watermelon is full of antioxidants such as lycopene and also vitamin C and A which helps reduce these free radicals that can slow down the signs of ageing. 

The consumption of Vitamin A can encourage growth of collagen and elastin cells that helps your skin stay young and supple.


  • Acts as a Skin Toner

Watermelon contains a natural substance that helps to shrink body tissues, This essentially means that watermelon is a natural toner that can help to refresh the skin.


  • Prevents Oil Production In Skin

Sebaceous glands secrete oil that can be troublesome for keeping skin clear, Watermelon is packed with Vitamin A, reducing skin pore size and the amount of oil that your sebaceous glands secrete.

Watermelon is believed to help with acne due to this these properties.

Calories in watermelon,

Watermelon benefits for hair


  • Promotes Hair Growth

Arginine (an amino acid) is essential in our bodies and helps with blood circulation in the scalp.

Watermelon naturally contains a lot of citrulline that increases the level of arginine and is therefore good for promoting hair growth.


  • Moisturises Hair

Watermelon Seed Oil is a very light oil, which helps to moisturise and works very well in watermelon shampoo.

Calories in watermelon,
  • Prevents Hair Loss 

Watermelon is packed with Vitamin C, which helps your body to use non-heme iron – this ensures that enough iron is in your red blood cells to assist in carrying oxygen to your hair follicles, promoting healthy hair, Collagen is also needed for healthy hair growth and watermelon helps promote collagen formation. Calories in watermelon


In conclusion:

Watermelon is a surprisingly healthy fruit. It has a high water content and also delivers many other important nutrients, including lycopene and vitamin C.

These nutrients mean that watermelon isn't only a tasty low-calorie treat — it's also very good for your health.
Calories in Watermelon, Carbs & Benefits Calories in Watermelon, Carbs & Benefits Reviewed by samuel mbagwu on 10/30/2018 03:08:00 PM Rating: 5

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