The nutrition facts of watermelon allow us to choose this fruit amongst many. One ounce of watermelon seed kernels contains approximately 158 calories. These seeds also offer a significant level of B vitamins, particularly niacin, as well as magnesium, zinc, copper, potassium, copper, manganese, and iron. Debra Rose Wilson, Ph.D., MSN, R.N., IBCLC, AHN-BC, CHT, Here’s What You Need to Know About the Salmonella Outbreak in Melons. - Internet Explorer 6/7 (Tools > Internet Options > Advanced > Printing) ! In your body, citrulline is transformed into the essential amino acid arginine. ESTIMATED GLYCEMIC LOAD™ Glycemic load is a way of expressing a food or meal's effect on blood-sugar levels. Counting calories? Watermelon is part of a healthy lifestyle that … Selecting, Storing and Serving Ohio Melons (PDF, 342KB). You can’t spell watermelon without water, and the health benefits don’t stop at the juicy hydration. This juicy melon may have several health benefits, including lower blood pressure, improved insulin sensitivity, and reduced muscle soreness. © 2005-2020 Healthline Media a Red Ventures Company. The spoke for dietary fiber is colored green, protein is blue, vitamins are purple, minerals are white, and yellow represents a group of commonly overconsumed nutrients: saturated fat, cholesterol, and sodium.A Completeness Score between 0 and 100 is a relative indication of how complete the food is with respect to these nutrients. Find out if watermelon can work like Viagra to treat erectile dysfunction (ED). Nutrition Facts & Health Benefits. Hydration. If you are trying to achieve a specific distribution of calories, such as the 40/30/30 distribution of the Zone™ diet, or the more traditional 60/30/10 distribution, the Caloric Ratio Pyramid™ will show you how recipes, meal plans, or individual foods line up with those goals.Foods low in fat, for example, will cluster along the bottom edge of the pyramid, ranging from foods that are high in carbohydrates (at the left edge) to foods that are high in protein (at the right edge). Calories, carbs, fat, protein, fiber, cholesterol, and more for Watermelon (Raw). Learn about selection and storage, yield and nutrition information. If you have diabetes or metabolic syndrome, you might want to aim a little lower. The rind or outer peel of the watermelon is often tossed into the bin, without a second thought. If you are counting carbohydrates, it's best to measure watermelon carefully. This leads to a reduction in blood pressure (26). In fact, fresh watermelon is a better source of lycopene than tomatoes (1). Watermelon seeds are surprisingly packed with nutrients, including high levels of protein and amino acids (approx. What’s more, it’s sweet, delicious, and packed with water, making it excellent for maintaining good hydration. Supplementing with watermelon or its juice may reduce blood pressure and arterial stiffness in people with high blood pressure (27, 28, 29, 30). A typical target for total Estimated Glycemic Load is 100 or less per day. Watermelon contains cucurbitacin E, a triterpene anti-inflammatory phytonutrient, and unusual amounts of the amino acid citrulline. Toss until everything is evenly coated with dressing. Studies note that watermelon juice is a good source of citrulline and can increase blood levels of both citrulline and arginine considerably (15, 17, 18). Calorie breakdown: 4% fat, 89% carbs, 7% protein. That’s not … It is an extensive vegetable crops which is large, oval round or oblong in shape with smooth skin, dark rind and occasionally pale green stripes that turn yellowish green when ripe. As mentioned previously, watermelon seeds really are a rich source of nutrition as well as minerals and for that reason, shouldn’t be thrown away. Watermelon is nutritious and is a low-calorie fruit that provides no protein and consists of 90% of the liquid in minimum and 7.5% of carbs in it. Here's what you should know about watermelon. It provides almost no protein or fat and is very low in calories. The nutrients in 2/3 cup (100 grams) of raw watermelon are (1): Watermelon contains 12 grams of carbs per cup (152 grams). Eating watermelon … Nutritional facts. FODMAPs like fructose may cause unpleasant digestive symptoms, such as bloating, gas, stomach cramps, diarrhea, and constipation. Watermelon consists mostly of water (91%) and carbs (7.5%). Watermelon is a very good source of vitamin C. It is also a good source of pantothenic acid, copper, biotin, potassium, vitamin A (in the form of carotenoids), vitamin B1, vitamin B6 and magnesium. CALORIC RATIO PYRAMID™ Your body uses lycopene to some extent to form beta carotene, which is then converted into vitamin A. Watermelon is a good source of the amino acid citrulline and the antioxidant lycopene, which play important roles in your body. Allergy to watermelon is rare and usually associated with oral-allergy syndrome in individuals who are sensitive to pollen (37, 38). Nutrition Data awards foods 0 to 5 stars in each of three categories, based on their nutrient density (ND Rating) and their satiating effect (Fullness Factor™). This graphic shows you what percentage of the calories in a food come from carbohydrates, fats, proteins, and alcohol. Watermelon is a delicious low-calorie treat with numerous benefits. Watermelon is a staple of summer. Watermelon nutrition facts. Make watermelon into sorbet or add it to green salads. Allergy to watermelons is rare but does exist. Watermelon is a refreshing treat, but is it safe for babies? Externally, the fruit features smooth, deep green to yellow, thick exterior rind with light-green or gray colored vertical stripes adorning its surface. This symbol offers a visual representation of a food's nutritional strengths and weaknesses, with each spoke representing a different nutrient. Research states that B vitamins play an instrumental role in the production of … The possible benefits of watermelon rind include better heart health, and even a better time in bed. National Watermelon Promotion Board. Use of and/or registration on any portion of this site constitutes acceptance of our It also contains FODMAPs, which cause digestive problems in some people. There is also a diverse range of fats, including omega-3 and omega-6 fatty acids, along with smaller levels of saturated fats. And who knew that there are 10 grams of protein in one ounce of sprouted, shelled and dried watermelon seeds? Watermelon has more lycopene than any other fruit or vegetable, even tomatoes — 20 mg. per 2-cup serving. Internally, the flesh is juicy and comes in different colors like pink, red, or yellow depending upon the cultivar type. Watermelon is a poor source of fiber, providing only 0.4 grams per 2/3 cup (100 grams). Rejuvenate Yourself! Calories, fat, protein, and carbohydrate values for for Watermelon and other related foods. Watermelon is a scrambling and trailing vine in the flowering plant family Cucurbitaceae. However, due to its fructose content, it is considered high in FODMAPs, or fermentable short-chain carbohydrates (3). Watermelon even pairs well with grilled dishes, such as grilled shrimp or chicken. Watermelon is the best known fresh source of lycopene, a powerful antioxidant responsible for its red color (20, 21, 22, 23). Daily values are based on 2000 calorie diet and 155 lbs (70 kg) body weight . Calories, fat, protein, and carbohydrate values for for Watermelon and other related foods. Both citrulline and arginine play an important role in the synthesis of nitric oxide, which helps lower blood pressure by dilating and relaxing your blood vessels (13). Head to the diet generator and enter the number of calories you want. National Watermelon Promotion Board. 19 Water-Rich Foods That Help You Stay Hydrated. These types of seeds have got a tough outer covering so that they ought to be chewed just before swallowing to obtain their nutritional content. Foods that are both nutritious and filling are considered better choices for weight loss. For best results, be sure to enable the option to PRINT BACKGROUND IMAGES in the following browsers: - Firefox (File > Page Setup > Format & Options) There is evidence from seeds in Pharaoh tombs of watermelon cultivation in Ancient Egypt. Whisk ingredients together until the honey is dissolved. Watermelon is a sweet and refreshing low calorie summer snack. Turns out, sweet, juicy watermelon is actually packed with phytochemicals and nutrients your body needs for healthy development. It’s related to cantaloupe, zucchini, pumpkin, and cucumber. Top 10 Ways to Enjoy Watermelon. 1. The highest amount is found in the white rind that surrounds the flesh (9, 11, 12). The watermelon diet can help you lose weight, reduce inflammation, and cleanse your body of toxins — at least according to the Internet chatter…. Insulin resistance is the condition in which your cells become resistant to the effects of insulin. Food Facts Abid Nawaz. If the Amino Acid Score is less than 100, a link is provided to complementary sources of protein. Most of us don't even know that the rind is not only edible but also a great source of the amino acid, citrulline, which has the following health benefits:- Serving Size: wedge (approx 1/16 of melon) (286 g grams) Amount Per Serving. There are 46 calories in 1 cup of diced Watermelon. Foods low in carbohydrates will cluster along the right edge of the pyramid, with foods that are high in fat at the upper edge and foods that are high in protein at the lower edge. It’s loaded with citrulline and lycopene, two powerful plant compounds linked to lower blood pressure, improved metabolic health, and decreased muscle soreness after exercise. The nutrient density also comes along with a high-calorie co… Note values may differ from in-restaurant menus, which display only values based on standard recipe (9-grain wheat bread with the fresh veggies listed above). All rights reserved. Serve and enjoy! Symptoms include itchy mouth and throat, as well as swelling of the lips, mouth, tongue, throat, and/or ears (39). Watermelon Nutrition Facts. The glycemic index (GI) — a measure of how quickly foods raise blood sugar levels after meals — of watermelons ranges from 72–80, which is high (2). Magnesium regulates metabolism of carbohydrate, which directly impact blood sugar level. If one or more amino acid is not present in sufficient amounts, the protein in your diet is considered incomplete.Each spoke on the Protein Quality graph represents one of the nine essential amino acids, and the graph shows how close the protein in your diet is to the optimal distribution of amino acids recommended by the Institute of Medicine's Food and Nutrition Board.An Amino Acid Score of 100 or higher indicates a complete or high-quality protein. If you are not overweight and are physically active, a little higher is acceptable.Read more about the eGL, Nutrient Balance Indicator for Watermelon, raw, NUTRIENT BALANCE INDICATOR™ Although few (if any) individual foods provide all the essential nutrients, the Nutrient Balance Indicator and Completeness Score can help you construct meals that are nutritionally balanced and complete.Read more about the Nutrient Balance Indicator, PROTEIN QUALITY It provides almost no … Want to use it in a meal plan? The carbs are mostly simple sugars, such as glucose, fructose, and sucrose. Watermelon is grown in favorable climates from tropical to temperate regions worldwide for its large edible fruit, which To learn more about calories, nutrition information and the health benefits of watermelon, visit the following sites: Watermelons and their juice are linked to several health benefits. High blood pressure is a major risk factor for chronic disease and premature death (25). Calorie breakdown: 4% fat, 89% carbs, 7% protein. Watermelon juice and arginine intake are associated with reduced insulin resistance in some studies (31, 32, 33). Watermelon is an unusual fruit source of the carotenoid lycopene and a rich source of phenolic antioxidants. Fruits loaded with natural sugars can be tricky. and Privacy Policy and Cookie Statement By combining complementary proteins, you may be able to increase the overall quality of the protein you consume.Read more about Protein Quality, Adding other foods with complementary amino acid profiles to this food may yield a more complete protein source and improve the quality of some types of restrictive diets.Find foods with complementary profile, NUTRITION DATA'S OPINION According to the USDA, one cup of sliced raw oriental radish (116 grams) is only 20.9 calories.Radishes also have a rich nutrient profile as they are high in calcium, potassium, folate, and vitamin C.They are a good source of fiber.. 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