Watermelon: Health Benefits, Nutritional Content and Recipes

Food Tips, Recipes

Watermelon: Health Benefits, Nutritional Content and Recipes

How to Pick a Perfect Watermelon?

Like myself, I don’t know many people that wouldn’t enjoy eating a juicy, sweet slice of watermelon on a hot summer day. At the same time, it can be a daunting task to shop for the perfect one. With a variety to choose from, should you choose a round or oval, one that has a shiny or dark rind, white or yellow underside spot, heavy and hollow, or light and hollow? That’s why it’s important to know what to pay attention to when picking the perfect watermelon. There can be nothing more disappointing than cutting into a watermelon that’s mushy or tasteless.

Check Out the 7 Tips to Help You Pick the Perfect Watermelon

  • Choose a heavy one for its size. It will most likely be juicier.
  • Look and pick a rounded shape rather than an elongated one. The rounder ones tend to be sweeter.
  • It should sound hollow when tapped.
  • The underside should be slightly orange to yellowish.
  • If it has a stem, make sure it’s dry.
  • Look for white to brown scars or scratches (caused by insects).
  • Pick a dull watermelon as a shiny one indicates it’s not ripe.

When is The Best Time to Purchase Watermelons?

Depending on where you live, watermelon is best at its best peak season July through September.

How Long Does Watermelon Last?

If the watermelon is whole, it should hold 7-10 days left at room temperature or 2-3 weeks in the refrigerator.
If you have a larger watermelon than you can eat, just cover the uneaten part of the watermelon with plastic wrap and place it in the refrigerator. In general, the larger pieces tend to keep longer.

If you would like to prep for later, cut and cube the watermelon into smaller pieces and place it in an airtight container. Then, place it in the refrigerator and it should hold for up to 3 days. If you need it to last longer, place it in the freezer to use at a later time in smoothies and juices.

Nutritional Content Of Watermelon

Watermelon is not only a yummy fruit but nutritious as well. It’s packed with water and nutrients, contains few calories, and is thirst-quenching. Consisting of mostly water (92%) and carbs (7.5%), it’s very satisfying and low in calories. Besides being a good dietary source, it provides you with a nice dose of Vitamin A, carotenoids, and cancer-fighting lycopene. In fact, the watermelon beats out the tomato in the superpower lycopene contest. Other great health benefits include; lowering blood pressure, improving insulin sensitivity, and reducing muscle soreness.

Are Watermelon Seeds Edible?

No need to worry about accidentally swallowing some seeds. Watermelon seeds are edible and safe to eat. They’re a powerhouse of nutrients like folate, iron, zinc, copper, magnesium, potassium, and a rich source of protein and fat (8 grams and 13 grams for one ounce, respectively). Watermelon seeds can be sprouted, roasted, or used as an oil to drizzle on top of salads.

Nutritional Content – 2/3 Cup (100 grams) of Raw Watermelon

  • Calories: 30
  • Water: 91%
  • Protein: 0.6 grams
  • Carbs: 7.6 grams
  • Sugar: 6.2 grams
  • Fiber: 0.4 grams
  • Fat: 0.2 grams

watermelon 101

Watermelon & Weight Loss

The fact that watermelon is mostly made up of water (about 92%), and considered a high-volume fruit, it’s one of the best allies you can have in the quest for weight loss. Having this high water content will help promote weight loss by flushing out toxins and providing a very satisfying and filling effect. Now, you won’t mistake thirst for hunger. Research has shown that a high-volume eating plan produces more weight loss than a low-fat diet. Yes, watermelon may be high on the glycemic index but its glycemic load is ridiculously low. Unless your doctor recommends avoiding it, there is no reason not to incorporate it into your weight loss diet.

Watermelon is an exceptionally healthy fruit that’s sweet, delicious, and loaded with plenty of vitamins and water to keep you hydrated and satisfied on a hot summer day. Check out DineMarket to get the freshest watermelon from your local supplier to stay healthy and fit.

Watermelon Salad With Feta

watermelon feta salad recipe

Summer is the perfect season to eat watermelon and salads. So why not enjoy both at the same time? Stay fit and guilt-free with this refreshing Watermelon Salad With Feta.



For The Salad


  1. Place all ingredients for the dressing in a small bowl, whisk together the olive oil, lime juice, honey, garlic, and salt. Or blend together with an immersion blender.
  2. Arrange the watermelon, cucumber, and red onions in a large bowl. Drizzle with half the dressing. Top it with feta, avocado, mint, and serrano pepper. Taste, if preferred, drizzle with remaining dressing. Enjoy!

Frozen Watermelon Margherita

This is an amazing frozen cocktail that fuses the flavors together, making it the perfect refreshing drink on a hot summer day.


For The Rim

  • 2 tbs of kosher salt
  • 1 lime zest
  • 1 lime cut into wedges (for garnish)
  • Sliced watermelon wedges
  • 8 mint leaves

For The Drink

  • 4 c. of frozen cubed watermelon
  • ¼ c. silver tequila
  • ¼ c. lime juice
  • ¼ c. triple sec
  • 1 c. crushed ice (optional but add more if the watermelon isn’t frozen)


  1. Cut watermelon into cubes and place on a baking sheet and freeze for approximately 2-3 hours.
  2. Combine the salt and lime zest on a small flat plate. Gently rub the lime wedge around the rim of the margarita glass. Then, dip the rims in the salt and set them aside.
  3. In a fast-speed blender, combine the frozen watermelon, lime juice, tequila, triple sec, and crushed ice if desired.
  4. Garnish with lime, watermelon wedges, and mint. Enjoy!

Leave Your Comment