Watermelon Nutrition: How Much Water Does Watermelon Have?

Are you curious about how much water is in a watermelon? This juicy fruit is a summertime favorite and a great way to stay hydrated. In fact, watermelon is made up of 92% water, making it an excellent choice for those looking to increase their daily water intake.

Here are some other interesting facts about watermelon and its hydration benefits:

  • Watermelon is a low-calorie fruit, with only 46 calories per cup.
  • The high water content in watermelon makes it a great option for those looking to lose weight or maintain a healthy weight.
  • Watermelon is also a good source of vitamins A and C, which are important for immune function and skin health.
  • Additionally, watermelon contains lycopene, an antioxidant that may help protect against certain types of cancer.

So next time you’re feeling thirsty on a hot summer day, reach for a slice of watermelon to quench your thirst and reap its many health benefits.

Watermelon Nutrition Facts

Watermelon is a delicious and refreshing fruit that is packed with nutrients. This juicy fruit is also an excellent source of hydration, as it is made up of 92% water.

Water Content

As mentioned earlier, watermelon is made up of 91% water, making it an excellent source of hydration. This high water content also means that watermelon is low in calories, making it a great snack for those looking to maintain a healthy weight.


One cup of diced watermelon (152g) contains only 46 calories, making it an excellent low-calorie snack option. Watermelon is also low in fat, with only 0.2g of fat per cup.


Watermelon is not only low in calories, but it is also packed with nutrients that are essential for good health.

  • Vitamin C: One cup of diced watermelon contains 12.5mg of vitamin C, which is approximately 21% of the recommended daily intake.
  • Potassium: Watermelon is a good source of potassium, with one cup of diced watermelon containing 170mg of potassium.
  • Fiber: One cup of diced watermelon contains 0.6g of fiber, which is important for maintaining good digestive health.
  • Vitamin A: Watermelon is also a good source of vitamin A, with one cup of diced watermelon containing 569IU of vitamin A.
  • Vitamins A and C: Watermelon contains both vitamins A and C, which are important for maintaining a healthy immune system.
  • Minerals: Watermelon contains a variety of minerals, including calcium, iron, and magnesium.
  • Carbohydrates: Watermelon is a good source of carbohydrates, with one cup of diced watermelon containing 11.5g of carbohydrates.

With its low calorie count and high nutrient content, watermelon is a great snack option for those looking to maintain a healthy diet.

Watermelon Health Benefits

Let’s take a closer look at some of the ways that watermelon can promote good health.

Hydration and Weight Management

Watermelon is made up of about 92% water, which makes it an excellent choice for staying hydrated.

In addition to its high water content, watermelon is also low in calories, with just 46 calories per cup. This makes it a great snack option for those who are trying to manage their weight.

Heart Health and Lower Blood Pressure

Watermelon contains a compound called lycopene, which is an antioxidant that has been shown to promote heart health. Lycopene can help to reduce the risk of heart disease by lowering levels of LDL cholesterol and decreasing arterial stiffness. Nitric oxide is a compound that helps to relax blood vessels, which can lower blood pressure.

Cancer Prevention

Watermelon contains several antioxidants, including lycopene, vitamin C, and beta-carotene, which can help to protect against cancer. Lycopene, in particular, has been shown to be effective in preventing the development of several types of cancer, including prostate cancer and breast cancer.

Watermelon and Exercise Performance

When it comes to exercise performance, watermelon can be a game-changer. Here are a few ways that this juicy fruit can help you get the most out of your workout:

Amino Acids and Muscle Soreness

Watermelon is a rich source of citrulline, an amino acid that helps to reduce muscle soreness and improve recovery time. When you exercise, your muscles produce waste products like lactic acid, which can cause soreness and fatigue.

Citrulline helps to remove these waste products from your muscles, allowing you to recover more quickly and get back to your workout.

Glycemic Index and Energy

Watermelon has a low glycemic index, which means that it releases its energy slowly and steadily over time. This makes it an excellent source of sustained energy for your workout.

Unlike high-glycemic foods like candy or soda, which can cause a quick spike in blood sugar followed by a crash, watermelon provides a steady stream of energy that can help you power through your workout.

Here are a few other ways that watermelon can help with exercise performance:

  • Hydration: Watermelon is more than 90% water, making it an excellent way to stay hydrated during your workout.
  • Electrolytes: Watermelon contains important electrolytes like potassium and magnesium, which help to regulate your heart rate and prevent muscle cramps.
  • Pre-Workout Snack: With 21 grams of carbohydrates per serving, watermelon makes an ideal pre-workout snack to fuel your workout.

Whether you’re looking to improve recovery time, sustain energy, or stay hydrated, this juicy fruit has got you covered.

So next time you hit the gym, don’t forget to pack some watermelon in your gym bag!

Watermelon Recipes

Looking for some refreshing and delicious recipes featuring watermelon? Look no further! Here are some mouth-watering recipes that are sure to satisfy your cravings.

Watermelon Salad

Watermelon salad is a perfect side dish for any summer meal. Here’s how to make it:

  • Cut up fresh watermelon into bite-sized pieces.
  • Add crumbled feta cheese and chopped mint leaves.
  • Drizzle with balsamic vinegar and olive oil.
  • Toss everything together and serve chilled.

Watermelon Smoothies

Cool off on a hot day with a refreshing watermelon smoothie. Here’s how to make it:

  • Blend fresh watermelon chunks with Greek yogurt, honey, and ice cubes.
  • Add a splash of lime juice for a tangy twist.
  • Pour into a glass and enjoy!


Watermelon can be used in stir-fry dishes to add a burst of sweetness. Here’s how to make it:

  • Cut up watermelon, zucchini, and bell pepper into bite-sized pieces.
  • Heat up a wok or skillet and add oil.
  • Add the chopped vegetables and stir-fry until they are tender.
  • Add soy sauce and honey to the pan and stir-fry for a few more minutes.
  • Serve with rice or noodles.

Pickled Watermelon Rind

Don’t throw away the watermelon rind! You can turn it into a tasty and unique pickled snack. Here’s how to make it:

  • Cut the watermelon rind into small pieces.
  • Boil water, vinegar, sugar, and spices in a saucepan.
  • Add the watermelon rind to the pan and simmer for about 10 minutes.
  • Let the mixture cool and then transfer to a jar.
  • Refrigerate for at least a day before serving.

This pickled watermelon rind is a great addition to any charcuterie board or as a snack on its own.

Watermelon Squash

Watermelon can even be used in squash dishes. Here’s how to make it:

  • Cut up watermelon into cubes.
  • Sauté the watermelon with sliced yellow squash and zucchini in a pan.
  • Add salt, pepper, and other seasonings to taste.
  • Serve as a side dish or as a main course with rice or quinoa.

Watermelon Varieties and Growing Tips

Seedless Watermelon

Seedless watermelons are a popular choice for many gardeners due to their convenience and ease of consumption. These watermelons are typically smaller than their seeded counterparts and have a sweeter taste. When growing seedless watermelons, it is important to keep in mind that they require a pollinator plant nearby to produce fruit. Some popular seedless watermelon varieties include:

  • Crimson Sweet
  • Sugar Baby
  • Jubilee

Watermelon Vine and Harvest

Watermelon vines can grow up to 20 feet long, so it is important to provide them with ample space to spread out. When planting watermelon seeds, be sure to space them about 6 feet apart.

It is recommended to give them 1 to 2 inches of water per week.

Southern Africa and Florida Watermelon

Southern Africa and Florida are both known for their delicious watermelons. In Southern Africa, watermelons are a popular crop due to the region’s warm and dry climate. The most popular varieties include the Crimson Sweet and Sugar Baby.

In Florida, watermelons are a major crop and are typically harvested from April to July. The state’s warm and humid climate is perfect for growing watermelons, and the most popular varieties include the Jubilee and Charleston Gray.

Overall, growing watermelons can be a fun and rewarding experience. By selecting the right variety, providing ample space and water, and harvesting at the right time, you can enjoy a delicious and juicy fruit straight from your own garden.


Now that you know how much water is in watermelon, you can appreciate it even more as a refreshing and hydrating snack on hot summer days. Here are some key takeaways to keep in mind:

  • Watermelon is approximately 92% water, making it an excellent thirst-quencher.
  • In addition to water, watermelon also contains important vitamins and minerals, such as vitamin A, vitamin C, and potassium, which can help promote eye and skin health.
  • Despite its high water content, watermelon is also a sweet and juicy snack that can help you feel full and satisfied.
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