Watermelon can be found year-round, but the sweetest, juiciest watermelons grow in the heart of summer. These fruits come in a range of sizes and shapes, but all have a hard green rind, sometimes striped with white, surrounding a sweet crunchy interior high in water which contains numerous black, white, green, brown or yellow seeds.
Basic Information
One cup of watermelon, or 152 grams, makes up a single serving. This single serving contains 48 calories, lower than a cup of most other fruits due to the high water content. The water content of watermelon is approximately 92 percent, according to World's Healthiest Foods. Watermelon contains about 1 g of protein per serving and 11 g of carbohydrates. It has less than 1 g of fat and no cholesterol. Watermelon is also low in sodium, containing only 3 mg per serving.
Micronutrients
Watermelon contains a high level of vitamin C--24 percent of the recommended daily value in a 1-cup serving. Other important vitamins in watermelon include beta carotene, which is a precursor to vitamin A, and vitamins B6 and B1, which are also known as pyridoxiine and thiamin. The minerals magnesium and potassium are found in high amounts in watermelon. Watermelon also contains niacin, riboflavin, biotin, vitamin B6, vitamin E, calcium, iron, manganese, copper, phosphorus,selenium, folate, zinc and pantothenic acid.
Phytonutrients
Compounds that can't be classified as vitamins or minerals but have beneficial effects on the body are called phytonutrients. Watermelon is high in the phytonutrient lycopene, which is also found in tomatoes. One cup contains about 9 mg of lycopene, higher than any other fruit or vegetable, according to the National Watermelon Promotion Board. The phytonutrient beta-carotene, a precursor to vitamin A, is another important component of watermelon.
Health Benefits
According to World's Healthiest Foods, the lycopene in watermelon is protective against prostate cancer, breast cancer, endometrial cancer, lung cancer and colorectal cancer. Watermelon is also considered a heart-healthy food since it contains the amino acids arginine and citrulline, which help maintain blood flow, keep arteries healthy and boost overall cardiovascular functioning.
Serving
The way watermelon is served may have an effect on its nutritional properties. A 2006 article in the "New York Times" explained that leaving a watermelon at room temperature for several days before cutting and serving it raises the lycopene by as much as 40 percent compared to watermelon chilled for the same period of time. This loss was only seen in whole watermelon, not cut. In fact, World's Healthiest Foods reports that cut watermelon retains most of its nutrients for up to six days when cut and stored chilled at a temperature of 41 degrees Fahrenheit.
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