Despite the popular belief that watermelon is just water and sugar, watermelon is actually a nutrient dense food. It provides high levels of vitamins, minerals, and antioxidants and just a small number of calories.

Watermelons have become synonymous with summer and picnics, and for good reason. Their refreshing quality and sweet taste help to combat the heat and provide a guilt-free, low maintenance dessert.

Along with cantaloupe and honeydew, watermelons are a member of the botanical family Cucurbitaceae. There are five common types of watermelon: seeded, seedless, mini (also known as personal), yellow, and orange.

Fast facts on watermelon:

  • The watermelon has been cultivated for thousands of years, with evidence stretching back to the Ancient Egyptians – who were expert cultivars.
  • Over 90 percent of a watermelon is water.
  • According to the Food and Agriculture Organisation of the United Nations (FAO), China is the top producer, with 75 million produced in 2014.
  • Watermelon is thought to aid conditions including asthmacancer, and inflammation.

Benfits

Consuming fruits and vegetables of all kinds has long been associated with a reduced risk of many lifestyle-related health conditions.

Many studies have suggested that increasing consumption of plant foods like watermelon decreases the risk of obesity and overall mortality, diabetes, and heart disease.

Other benefits of the watermelon include promoting a healthy complexion and hair, increased energy, and overall lower weight.

Nutrition Facts

Amount Per 

Calories 30
% Daily Value*
Total Fat 0.2 g 0%
Saturated fat 0 g 0%
Polyunsaturated fat 0.1 g
Monounsaturated fat 0 g
Cholesterol 0 mg 0%
Sodium 1 mg 0%
Potassium 112 mg 3%
Total Carbohydrate 8 g 2%
Dietary fiber 0.4 g 1%
Sugar 6 g
Protein 0.6 g 1%
Vitamin A 11% Vitamin C 13%
Calcium 0% Iron 1%
Vitamin D 0% Vitamin B-6 0%
Cobalamin 0% Magnesium 2%

*Per cent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.