How Much Vitamin C Does Watermelon Have

Watermelon Raw Nutrition Facts & Calories

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Nutrition facts label for Watermelon, raw

NUTRITIONAL TARGET MAP The Nutritional Target Map allows you to see at a glance how foods line up with your nutritional and weight-management goals. The closer a food is to the right edge of the map, the more essential nutrients per calorie it contains. For a more nutritious diet, select foods that fall on the right half of the map.The closer a food is to the top edge of the map, the more likely it is to fill you up with fewer calories. If you want to restrict your caloric intake without feeling hungry, choose foods from the top half of the map.Foods that are close to the bottom edge are more calorie-dense. If you want to increase your calorie intake without getting too full, choose foods from the bottom half of the map.

Nutritional Target Map for Watermelon, raw

Caloric Ratio Pyramid for Watermelon, raw

Nutrient Balance Indicator for Watermelon, raw

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About Calories In Watermelon

Watermelon is a hydrating summer fruit that offers plenty of essential vitamins. This fruit is sweet and low in calories, making it perfect to be consumed fresh as a smoothie or a juice. Watermelons are packed with dietary sources of lycopene, citrulline and nutrients such as vitamin A and C. Commonly, there are five types of watermelons available namely, seeded, seedless, yellow, orange, and mini. Here are some nutrition facts about 1 kg of watermelon having 300 calories with high amounts of vitamins and potassium.

Makes For A Healthy Heart

Lots of lifestyle factors like diet and exercise can reduce your risk of cardiovascular probs down the road noshing on plenty of heart-healthy fruits and veggies included.

As well as preventing oxidative stress, the lycopene in watermelon may help lower cholesterol and blood pressure. According to two studies from 2013 , lycopene may also reduce artery wall stiffness and thickness, which is associated with high blood pressure.

Watermelon also has citrulline, an amino acid that boosts nitric oxide levels in your bod. Nitric oxide helps your blood vessels expand, thereby regulating blood pressure.

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Highest Vitamin C Content Per 100g

Using the list below for the 1 different watermelon nutrition entries in our database, the highest amount of vitamin c is found in Watermelon, raw which contains 8.1 mg of vitamin c per 100g. The associated percentage of RDA is 14 %. For this 100g serving the Calories content is 30 kcal, the Protein content is 0.61 g, the Fat content is 0.15 g, the Carbohydrate content is 7.55 g.

The lowest amount of vitamin c in 100g is in Watermelon, raw which contains 8.1 mg. This gives as percentage of the recommended daily allowance 14 % of the RDA. For this 100g serving the amount of Calories is 30 kcal, the amount of Protein is 0.61 g, the amount of Fat is 0.15 g, the amount of Carbohydrate is 7.55 g.

The difference between the highest and lowest values gives a vitamin c range of 0 mg per 100g. The range for the other nutrients are as follows 0 kcal for Calories, 0 g for Protein, 0 g for Fat, 0 g for Carbohydrate.

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May Support Eye Health

OK, now youre getting it the lycopene in fruits like watermelon is legit when it comes to a lot of aspects of your health. That includes your peepers since lycopene prevents against oxidative damage and inflammation in several parts of your eyes.

As a result, research suggests the lycopene in watermelon may prevent age-related macular degeneration , a common eye problem that can happen with age. If untreated, AMD can cause blindness.

Though more research is needed to know for sure, lycopene-rich watermelons antioxidant and anti-inflammatory properties may prevent AMD from getting worse or developing in the first place.

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How To Freeze Watermelon

The high water content in watermelon makes it easy to freeze. Frozen watermelon is a tasty addition to smoothies or as fruit cubes added to water, lemonade, ice tea.

Cut the watermelon into chunks and freeze on a wax paper lined baking tray. Once frozen, store in freezer bags or containers. The watermelon can lose some of its taste and texture when defrosted.

Grapefruit Juice And Medication

As healthy as grapefruit juice is, it can become a health hazard when combined with certain medications. Grapefruit juice, and sometimes grapefruits, can negatively interact with medications used for high blood pressure, high cholesterol and depression, such as some calcium channel blockers, statins, immunosuppressants, benzodiazepines, beta blockers and other drugs.

It is said that a compound called furanocoumarin, that can also be found in Seville oranges, is responsible for these effects. In particular, the furanocoumarins bergapten and dihydroxybergamottin have been studied. The mechanism causing this effect is the grapefruit juices ability to inhibit cytochrome P-450 3A4 isoenzyme and P-glycoprotein transporters in the intestine and liver. Inhibiting the cytochrome P-450 3A4 results in slowing down the guts metabolism, consequently increasing the bioavailability of orally administered drugs, by a reduction in the first-pass effect. The P-glycoprotein inhibition also leads to increased levels of the drug in the serum, due to efflux action of P-glycoprotein . Therefore, grapefruit juice boosts the effects of certain medications by increasing bioavailability, which can pose a serious risk to patients taking the drugs. For these patients it is advised to switch from grapefruit juice to orange juice.

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Storage And Food Safety

Fresh, uncut watermelon can be stored at room temperature. Heat will cause the flesh to dry out, so if it’s hot outside, watermelon should be kept in a cool place like a cellar or the refrigerator.

Uncut watermelon can be stored in the refrigerator for two to three weeks. Once you cut it, you can keep it in the fridge for up to five days if it is in a closed container or sealed plastic bag. You can also freeze watermelon that’s been cut up into chunks.

Grapefruit May Help Control Blood Sugar

Grapefruit also has a low glycemic index , around 25, which means it doesnt raise blood sugar as quickly or as much as high-GI foods like white bagel or even a banana or watermelon .

A 2006 study published in the Journal of Medicinal Food, found that people who ate grapefruit before a meal had a lower spike in insulin two hours later than those taking a placebo, and fresh grapefruit was associated with less insulin resistance. All 91 patients in the 12-week study were obese, but they did not necessarily have type 2 diabetes.

While the results are promising in those without diabetes, blood-sugar reactions to food can vary widely, so if you have been diagnosed with type 2 diabetes, test your blood sugar after eating grapefruit to make sure it can be part of your healthy eating plan.

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Keeps Skin And Hair Healthy

Are you aware of the watermelons benefits for skin? If not, then this is going to surprise you. As youve already seen above, the fruit is rich in both vitamin A and C. Vitamin C keeps your skin supple by helping your body produce more collagen, whereas vitamin A helps your body produce and repair skin cells. Thats not all. The watermelon has many benefits for your hair as well. And the vitamin C contained in the fruit also keeps your hair strong and prevents breakage.

Citrulline Content Helps Fitness

Continuing the topic of its high citrulline content, and how our kidneys can synthesize it into arginine, there might be athletic advantages from that, too.

Since lifting weights requires increased blood flow to the muscle, nitric oxide supplements are fairly popular with bodybuilders and some athletes. The possible side effects from them and questions of their efficacy does leave a lot of doubters.

As an alternative, it seems like L-arginine supplements would be a good option . Though some research suggests that using the precursor citrulline from watermelon actually results in higher and longer plasma levels of arginine versus taking the supplements .

Citrulline supplements have been found to enhance anaerobic performance and reduce muscle fatigue . As far as the natural citrulline in watermelon juice, theres only one study which was published in 2016 which looked at this topic .

After 2 weeks of using the juice, they did conclude that it boosted nitric oxide bioavailability, but there wasnt sufficient evidence that exercise performance was improved. That study only involved 8 men and they were described as recreationally-active which is not exactly what you would call fitness buffs or serious athletes.

More research needs to be done, but if citrulline supplements work, logically it seems that potent natural food sources should also have an effect. So not only may there be the erectile dysfunction benefit for this compound, but also athletic enhancement.

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Tired Of Oranges Grapefruit Is Full Of Vitamin C Too

You already know citrus fruits like grapefruit can add a delightful acidity and punch of flavor to everything from cocktails to baked goods to salads. Eating fresh, whole grapefruit has many nutritional benefits, too, making it a smart choice to enjoy on its own for breakfast, as a snack, or even for dessert.

The good news? You can also drink grapefruit juice to reap its healthy benefitsit just needs to be 100 percent real grapefruit juice. Both grapefruit and 100 percent grapefruit juice are nutrient-rich options that can help you achieve the recommended 2 cups of fruit per day, says Mary Waddill, MS, RD, a registered dietitian and product compliance and nutrition analyst with Whole Foods Market based in Austin, Texas. Fun fact: Grapefruit juice is actually considered one of the most nutrient-dense juices compared to other non-fortified, 100 percent juices.

Highest Amount Of Vitamin C Per Serving

Please remember that the above gives an accurate value in 100g for high vitamin c foods in your diet. For example 100g of Watermelon, raw contains 8.1 mg of vitamin c. However, there are other factors to consider when you are assessing your nutritional requirements. You should also take into account portion sizes when you are considering the vitamin c nutritional content.

The food with the highest vitamin c content per typical serving is Watermelon, raw which contains 12.47 mg in 1 cup, balls . The percentage of the recommended daily value for this serving is 21 %. For this serving the Calories content is 46.2 kcal, the Protein content is 0.94 g, the Fat content is 0.23 g and the Carbohydrate content is 11.63 g.

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How Does Temperature Affect Vitamin C In Orange Juice

This experiment’s results table and graph show that the lower the temperature, the more vitamin C is contained in the orange juice. Each trial was quite exact, and the average revealed a near-consistent reduction in vitamin C level as temperature rose. These results are not surprising vitamins are chemical substances that can be destroyed by heat. At higher temperatures, more molecules may be destroyed than remain intact at lower temperatures.

The amount of vitamin C in an orange is very small. Even if it were possible to remove all the water from an orange and then boil it, which would likely destroy much of the vitamin C, only about one teaspoon could be obtained this way. The majority of the vitamin C in an orange is found in the internal membranes and tissue of the fruit. When you eat an orange, you are actually eating both the juicy part and the thin skin covering it. Only the juicy part contains significant amounts of vitamin C- this is why it is important to choose oranges with healthy-looking skin instead of those that are wrinkly or have any other damage.

When you store oranges, their vitamin C content decreases because of exposure to light and air. Conventional wisdom has it that if you store them in the refrigerator, they will keep their vitamin C content high, but this is not true. Oranges stored in the refrigerator lose nearly half of their vitamin C content within two weeks.

How To Have Watermelon When Youre Diabetic: Dos And Donts

So, we now know that diabetics can and should consume fruits like watermelon. Here are some dos and donts to help you do it right.

• Do have small consistent amounts through the day rather than one large portion of carbs and sugar at one go.
• Do ensure it is spaced a few hours after your last carb intake. This will minimize spikes in blood glucose levels.
• Dont give up on fruit. You can have up to two servings of fruit per day. One of these could be watermelon.
• Do count your carbs and plan your meals. Watermelon can be a nutritious fruit choice for diabetics, as long as you take the carbohydrates it contains into consideration when planning meals.
• Dont stick to watermelon alone. Instead, also consider grapefruit which has a GI of 25 and GL of 3 or pears which have a GI of 38 and GL of 4.12

References

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What Kinds Of Melon Are There

There are three main kinds of melon that people are most familiar with in the U.S.: cantaloupe, honeydew, and watermelon. Cantaloupes in North America are actually a misnomer for musk melon. A true cantaloupe, which we rarely see, is more common in France.

Meanwhile, honeydew melon was originally known as White Antibes Winter or Melon dAntibes Blanc dHiver and grown in France and Algeria during the 19th century. One of these melons found its way onto the menu at a fashionable New York hotel in 1911. A dinner guest was so besotted that he saved the seed and sent it to Melodew breeder John E. Gauger in Swink, Colorado, to grow. In 1915, Mr. Gauger aptly renamed it Honeydew.

And while we may think of watermelon as a quintessential American summer food, the earliest records of them being grown date back 5000 years ago to ancient Egypt, according to the USDA. Who knew?

It Could Help Protect Against Certain Types Of Cancer

Watermelon can credit its gorgeous pink-red hue to the aforementioned antioxidant lycopene. âLycopene is an antioxidant and anti-cancer nutrient that can be consumed raw and is bioavailable ,â says Isabel Smith, MS, RD, CDN, the founder of Isabel Smith Nutrition. Of course, watermelon alone wonât safeguard your health, but the nutrient can play a helpful role as part of an overall healthy diet.

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Q: Does Grapefruit Burn Belly Fat

A: While some research has indicated grapefruits positive metabolic effects, theres no evidence that grapefruit alone helps you burn belly fat. A grapefruit-only diet isnt safe, and theres no proof that any diet will help you spot-reduce body fat. If youre concerned about your weight, talk to your doctor about a balanced diet and exercise plan tailored to your specific needs.

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What About Watermelon Juice

While watermelon juice made fresh at home isnt taboo, do keep in mind the amount of fruit thats going into a serving. You may be better off eating a small serving of the whole fruit instead of strained juice, which has less fiber and will deliver more calories and sugar without your realizing it. Fruit juices are naturally high in sugar. About 8 oz of natural fruit juice with no added sugar could contain as much sugar as 8 oz of some sodas!10

The American Diabetes Association cautions against drinking highly sugared concentrated fruit juices or fruit flavored drinks. So be sure that you have your juice fresh if you must and perhaps combine it with fiber-rich fruits or vegetables that are low in carbs and sugar.11

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How To Prepare Watermelon

Watermelon can be found in most grocery stores, health food stores, co-ops, and farmerâs markets. Many pick-your-own fruit farms provide the opportunity to select and harvest watermelons.

Some people prefer to grow watermelon in their own gardens. The fruit grows best in warm or hot climates. Success in growing watermelons is also more likely if the plants receive plenty of space and water.

When purchasing watermelon at the store, select one that feels heavy for its size. Look for a creamy yellow splotch, formed wherever the watermelon previously rested on the ground.

Many people use a knocking technique to determine watermelon ripeness. Under this method, the fruit should produce a hollow noise instead of a dull thud.

While watermelon is best enjoyed when sliced fresh and eaten on the spot, you can also add it to a variety of recipes. Feel free to give these ideas a try:

• Create a watermelon puree and add to molds to be frozen to form a healthy alternative to popsicles
• Add frozen watermelon to a smoothie with banana, yogurt, milk, and any other fruits you desire
• Include watermelon on sandwiches with mozzarella cheese or even bacon.
• Add watermelon to a fresh fruit salad with pineapple, blueberries, and cherries
• Create a memorable Mediterranean salad with watermelon, cucumbers, Feta cheese, and red onion
• Pair watermelon with prosciutto for a delicious snack
• Use watermelon as a base for gazpacho

Show Sources

WorldAtlas: âTop Watermelon Producing Countries In The World.â