Watermelon Nutrition facts and Health benefits

Watermelon – a nutrient dense food. It provides a high amount of vitamins, minerals and antioxidants for a low amount of calories. Each juicy bite has significant levels of vitamins A, B6 and C, lots of lycopene, antioxidants and amino acids.  Its refreshing quality and sweet taste help to combat the heat and also provide a guilt-free, low maintenance dessert for kids and adults.


Here are the nutrition facts for the watermelon, according to the U.S. Food and Drug Administration,

Serving Size:

2 cups diced (10 oz/280 g)


Calories – 80

Calories from fat – 0

Health Benefits of Watermelon:

1. Boost Immunity

The high supply of Vitamin C found in watermelon has also been show to help improve immune function, shorten the duration of sickness and to help the body defend against heart disease and cancer.

2. Improves Heart Health

Studies have indicated that potassium intake from fruits and vegetables can positively impact blood pressure reduction in adults, which is useful in lowering the risk of stroke and heart disease.

3. Relieves muscle soreness

Watermelon provides Vitamin C, which has been shown to protect cartilage and bones, to be used in repairing tendons and ligaments, and to help speed wound healing and scar tissue.

4. Boosts Eye Health

Watermelon is a great supplier of beta carotene, the form of vitamin A found in plants. It plays a role in preventing macular degeneration, the leading cause of age-related blindness.

5. Detoxifies the body

The majority of watermelon is made up of water (about 91%). Eating fruits and vegetables with a high water content helps the body to detox and rid itself of excess water and fluids, relieving uncomfortable bloating and swelling.

6. Protects skin health

Studies have shown that watermelon’s antioxidants vitamin C and vitamin A both play an important part in maintain the health of skin, especially as someone ages.

7. Prevents Kidney Stones

Watermelon is a natural diuretic, meaning it helps to remove waste through increased urine production. While caffeinated drinks and alcohol also act as diuretics, they put stress on the kidneys to do so, while watermelon does not.

8. Can help with weight loss

Watermelon is very low in calories due to its high water content, yet offers important nutrients. It makes a great healthy snack option or addition to a healthy smoothie.

9. Relives acid Reflux

Watermelon helps to soothe the gastrointestinal tract and helps to regulate pH levels, while also lessening inflammation and acid production throughout the body.

10. Can help fight Cancer

Watermelon is also a great supplier of antioxidants vitamin C and vitamin A, both of which help fight free radical damage and stop DNA from harmfully mutating, leading to the formation of cancerous tumors.


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