Watermelon: properties, nutritional values, calories

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Joe Dispenza


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Watermelon is a low-calorie summer fruit, thirst-quenching and draining, useful for improving hydration and promoting satiety. Let's see together what are its nutritional characteristics and how to use it.

Watermelon properties
Benefits of watermelon
Calories and nutritional values ​​of watermelon
How to choose watermelon
Watermelon, it is good for
A recipe with watermelon


Watermelon or watermelon (Citrullus lanatus) is a fruit native to Africa which is highly appreciated for its organoleptic characteristics and beneficial properties for health.

Has a sweetish taste, is rich in nutrients and water and it is one of the most consumed fruits in the summer season for its thirst-quenching and refreshing properties. With very few calories

Watermelon properties

Watermelon is rich in water, vitamins and minerals, useful for increasing the water intake needed during the summer season, as well as the intake of daily micronutrients.


Benefits of watermelon

Furthermore, watermelon has numerous beneficial properties for health, let's see some.

The watermelon:

  • Rich in vitamin C, vitamin A, potassium and magnesium;
  • rich in antioxidants, such as lycopene;
  • reduces the risk of cancer;
  • improves cholesterol and blood pressure levels;
  • reduces the cardiovascular risk;
  • reduces inflammation, oxidative stress and associated diseases;
  • improves the quality of the skin;
  • promotes digestion.


Calories and Nutrition Facts of Watermelon:

100 g of watermelon provide:

15 kcal

0,4 g protein

G carbohydrates 3,7

Sugars 3,7 g

Fat 0

Fiber 0,2 g


How to choose watermelon

To make sure you buy ripe fruit pay attention to spots or streaks on the surface of the peel: they should be a guarantee of fruit that has reached maturity!

The most experienced "busseranno"on the skin of the watermelon to hear that it sounds empty: the watermelon should, also in this case, be well ripe.


Watermelon is good for

Skin, cardiovascular health, digestion.

Watermelon among the foods against cellulite: discover the others


A recipe with watermelon

Watermelon is low in calories and can also be consumed in the case of a weight loss diet.

However, due to its reduced fiber intake, it is recommended to associate it with a source of protein or fats, in order to lower their impact on blood sugar.
For example, by eliminating the seeds, you can make a thirst-quenching and refreshing smoothie of watermelon and Greek yogurt or cow's milk.

Also, it can be used to flavor one bowl of kefir, puffed whole grains e oily dried fruit

If you love the sweet-salty contrast, it can be paired with rye bread with cow's milk ricotta and walnuts, for a practical, healthy and tasty snack.

Another very tasty and thirst-quenching recipe is that of the traditional Sicilian watermelon frost.


More articles on watermelon

  • Watermelon to fight the heat

  • Watermelon among the fruit of August

  • Watermelon among the foods against headache

Bibliography and sources

Cucurbitacin E, An Experimental Lead Triterpenoid with Anticancer, Immunomodulatory and Novel Effects Against Degenerative Diseases. A Mini-Review, Current topics in medicinal chemistry

Watermelon lycopene and allied health claims, EXCLI Journal

Photoprotection by dietary carotenoids: concept, mechanisms, evidence and future development, Molecular nutrition & food research

Food composition database for epidemiological studies in the country, European Oncological Institute

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