Watermelon 101: Nutrition, Benefits, How To Use, Buy, Store | Watermelon: A Complete Guide

What is Watermelon

Watermelon is a large, juicy fruit that belongs to the Cucurbitaceae family, which also includes cucumbers, pumpkins, and squash. The scientific name for watermelon is Citrullus lanatus. It is characterized by its green rind, often with dark green stripes, and its sweet, red or pink flesh that contains numerous black seeds.

Watermelons are known for their high water content, typically around 90%, making them a refreshing and hydrating fruit, especially in hot weather. The sweet taste of watermelon is attributed to the presence of natural sugars, such as fructose.

This fruit is native to Africa but is now cultivated in many regions around the world with warm climates. It is a popular summer fruit and is often consumed fresh, sliced, or in salads. Watermelon is also used to make juices, smoothies, and other beverages. Additionally, it contains vitamins, minerals, and antioxidants, making it a nutritious addition to a balanced diet.

Other Names of Watermelon

Watermelon is known by different names in various languages and regions. Here are some of the names for watermelon in different languages:

1. English: Watermelon
2. Spanish: Sandía
3. French: Pastèque
4. German: Wassermelone
5. Italian: Anguria
6. Portuguese: Melancia
7. Chinese (Mandarin): 西瓜 (Xīguā)
8. Japanese: スイカ (Suika)
9. Korean: 수박 (Subak)
10. Russian: Арбуз (Arbuz)
11. Arabic: بطيخ (Batikh)
12. Hindi: तरबूज (Tarbooj)
13. Swahili: Tikiti maji
14. Turkish: Karpuz
15. Greek: Καρπούζι (Karpouzi)

These names may vary across dialects and regions within each language.

Nutritional Value of Watermelon

Here is a general overview of the nutritional value of watermelon per 100 grams:

Nutrient	Amount per 100g
Calories	30
Water	91.45g
Protein	0.61g
Carbohydrates	7.55g
Sugars	6.20g
Fiber	0.4g
Fat	0.15g
Vitamins and Minerals
Vitamin C	8.1mg (14%)
Vitamin A	28µg (1%)
Vitamin B6	0.045mg (2%)
Folate (B9)	3µg (1%)
Niacin (B3)	0.178mg (1%)
Pantothenic acid (B5)	0.221mg (4%)
Potassium	112mg (2%)
Magnesium	10mg (2%)
Phosphorus	11mg (2%)
Calcium	7mg (1%)

Note: Percentages are based on a daily intake of 2000 calories. Actual values may vary depending on the specific variety of watermelon and other factors.

Watermelon is low in calories and fat and is a good source of hydration due to its high water content. It also provides some essential vitamins and minerals, including vitamin C, vitamin A, and potassium.

Benefits of Watermelon

Watermelon offers various health benefits, thanks to its unique combination of nutrients. Here are some of the potential benefits of including watermelon in your diet:

1. Hydration: Watermelon has a high water content (about 91%), which helps keep you hydrated, especially during hot weather or after physical activity.
2. Rich in Antioxidants: Watermelon contains antioxidants like vitamin C and other compounds such as lycopene and beta-carotene. These antioxidants help neutralize free radicals in the body, potentially reducing the risk of chronic diseases.
3. Heart Health: The presence of lycopene in watermelon has been associated with cardiovascular benefits. It may help lower blood pressure and reduce the risk of heart disease.
4. Eye Health: The carotenoids lutein and zeaxanthin found in watermelon are beneficial for eye health and may help protect against age-related macular degeneration (AMD).
5. Anti-Inflammatory Properties: Some compounds in watermelon, such as cucurbitacin E, have anti-inflammatory effects that may help reduce inflammation and related conditions.
6. Aid in Digestion: Watermelon contains a small amount of fiber, which can contribute to digestive health by promoting regular bowel movements.
7. Muscle Soreness and Recovery: The amino acid citrulline found in watermelon may help reduce muscle soreness and improve exercise recovery by enhancing blood flow.
8. Skin Health: The hydration and antioxidant content in watermelon can contribute to healthy skin. Vitamin C, in particular, plays a role in collagen production.
9. Weight Management: Watermelon is relatively low in calories and fat, making it a satisfying and healthy snack option for those looking to manage their weight.
10. Natural Sweetener: Watermelon’s natural sweetness can be a healthier alternative to sugary snacks and desserts, making it a delicious and nutritious option for those with a sweet tooth.

It’s important to note that while watermelon can be a nutritious part of a balanced diet, moderation is key, as excessive consumption of any food can lead to an imbalance in nutrients. Additionally, individual responses to food can vary, so it’s always a good idea to consult with a healthcare professional or nutritionist for personalized advice.

Varieties of Watermelon

There are numerous varieties of watermelon, each with its own unique characteristics, flavor profiles, and appearances. Here are some popular varieties of watermelon:

1. Crimson Sweet: Known for its deep red, sweet flesh and dark green stripes on the rind, Crimson Sweet is a widely cultivated and popular variety.
2. Sugar Baby: This is a smaller-sized watermelon with a dark green, almost black, rind. It has sweet, red flesh and is often chosen for its compact size.
3. Seedless Watermelon: As the name suggests, seedless watermelons have smaller and softer, edible seeds or are entirely seedless. Popular varieties include the Triplis, Jack of Hearts, and Crimson Trio.
4. Yellow Watermelon: Yellow watermelons have a yellow or pale green flesh and a milder, sweeter flavor compared to traditional red watermelons. The Yellow Doll variety is a common type of yellow watermelon.
5. Orange Tendersweet: This variety has orange flesh and is known for its exceptionally sweet taste. It’s less common than traditional red watermelons.
6. Charleston Gray: Recognized by its oblong shape and light green, grayish rind, Charleston Gray has sweet red flesh and was a popular commercial variety in the past.
7. Moon and Stars: This heirloom variety is characterized by its dark green rind with small, yellow spots resembling stars and larger spots resembling a moon. The flesh can be red, pink, or yellow.
8. Jubilee: A classic watermelon variety with a large size, striped rind, and sweet red flesh. Jubilee watermelons are often chosen for their traditional flavor.
9. Yellow Crimson: This is a hybrid watermelon with a yellow rind and sweet, pinkish-red flesh. It is a seedless variety.
10. Orangeglo: As the name implies, Orangeglo has a bright orange flesh with a sweet and tropical flavor. The rind is striped and green.
11. Icebox Watermelon: These are smaller-sized watermelons, ideal for fitting into a refrigerator. Sugar Baby is a common type of icebox watermelon.
12. Mickeylee: A seedless watermelon variety with a dark green rind and sweet, red flesh. It is known for its disease resistance.

These are just a few examples, and there are many more watermelon varieties, each offering a slightly different taste and appearance. The choice of variety often depends on personal preference, local availability, and growing conditions.

What Does Watermelon Taste Like

Watermelon is known for its refreshing and sweet taste. The flavor can be described as a combination of sweetness and a mild, subtly crisp texture. The taste is influenced by the natural sugars present in the fruit, primarily fructose. The sweetness is usually more pronounced in the red or pink flesh, while yellow or orange-fleshed watermelons may have a milder and slightly different flavor.

In addition to sweetness, watermelon has a high water content, which contributes to its juiciness and thirst-quenching quality. The texture of the flesh is often described as crisp and hydrating, making it a popular choice for staying refreshed, especially in hot weather.

The rind of the watermelon is generally not consumed, as it is tough and less flavorful. However, some culinary traditions use the white part of the rind in pickles or preserves.

Keep in mind that individual preferences for taste can vary, and factors such as ripeness and growing conditions can influence the overall flavor profile of a watermelon. Choosing a ripe watermelon with a symmetrical shape, a dull rather than shiny exterior, and a yellowish spot where it rested on the ground (indicating ripeness) can enhance the sweetness and overall taste experience.

How To Use Watermelon

Watermelon is a versatile fruit that can be enjoyed in various ways. Here are some common ways to use watermelon:

1. Fresh and Sliced: The simplest way to enjoy watermelon is to cut it into slices or cubes and eat it fresh. It makes for a refreshing snack, especially on hot days.
2. Fruit Salad: Combine watermelon with other fresh fruits like strawberries, blueberries, and mint to create a colorful and flavorful fruit salad.
3. Smoothies and Juices: Blend watermelon with other fruits, yogurt, or ice to make delicious smoothies or refreshing fruit juices.
4. Watermelon Gazpacho: Create a cold soup by blending watermelon with tomatoes, cucumbers, bell peppers, onions, and herbs. Season with salt and pepper for a unique and cooling gazpacho.
5. Sorbet or Granita: Freeze watermelon cubes and blend them to make a simple sorbet. Alternatively, blend frozen watermelon cubes for a granita-like frozen treat.
6. Grilled Watermelon: Cut watermelon into wedges and grill them for a few minutes. Grilling enhances the natural sweetness and adds a smoky flavor.
7. Watermelon Salsa: Combine diced watermelon with red onion, jalapeño, cilantro, lime juice, and a pinch of salt to create a refreshing salsa. It pairs well with grilled chicken or fish.
8. Watermelon Salad: Toss watermelon cubes with feta cheese, mint, and a drizzle of balsamic glaze for a sweet and savory salad.
9. Watermelon Agua Fresca: Blend watermelon with water, lime juice, and a bit of sweetener to make a traditional Mexican beverage known as agua fresca.
10. Frozen Treats: Make homemade popsicles or ice cream by blending watermelon with yogurt, coconut milk, or other favorite ingredients.
11. Mocktails: Use watermelon as a base for mocktails. Blend it with ice, mint, and your choice of non-alcoholic mixers.
12. Pickled Watermelon Rind: Reduce food waste by pickling the white part of the watermelon rind. It can be a tangy and unique addition to salads or eaten on its own.
13. Fruit Skewers: Thread watermelon cubes onto skewers along with other fresh fruits for a colorful and portable snack.

Remember to store cut watermelon in the refrigerator for optimal freshness, and feel free to experiment with different flavor combinations to discover your favorite ways to enjoy this delicious and hydrating fruit.

Substitute for Watermelon

While watermelon has a unique flavor and texture, if you’re looking for substitutes in recipes or as a snack, you might consider other fruits that share similar characteristics. Keep in mind that the specific taste and texture will vary, but these options can provide refreshing and sweet alternatives:

1. Cantaloupe: Similar in texture and juiciness, cantaloupe has a sweet and slightly musky flavor. It’s a good alternative for fresh fruit salads or smoothies.
2. Honeydew Melon: Another melon variety, honeydew has a sweet and subtle flavor. It can be a refreshing choice for fruit salads, smoothies, or eaten on its own.
3. Cucumber: While not as sweet as watermelon, cucumber is refreshing and hydrating. It can be sliced and added to salads or infused in water for a light and crisp alternative.
4. Pineapple: Pineapple has a tropical sweetness and juiciness that can be a good substitute in fruit salads, smoothies, or as a snack.
5. Berries (Strawberries, Blueberries, etc.): While they have a different texture, berries are sweet, juicy, and versatile. They can be added to salads, yogurt, or enjoyed on their own.
6. Grapes: Red or green grapes can be a convenient and sweet substitute for watermelon. They’re easy to snack on or add to fruit salads.
7. Kiwi: Kiwi offers a unique sweet-tart flavor and vibrant green color. It can be sliced and added to salads or eaten on its own.
8. Oranges: Citrus fruits like oranges are juicy and refreshing. They can be segmented and added to salads or enjoyed as a snack.
9. Mango: With its tropical sweetness and vibrant color, mango can be a delicious substitute in fruit salads, salsas, or smoothies.
10. Peaches or Nectarines: These stone fruits are sweet and juicy, making them suitable alternatives for fresh fruit dishes or snacking.

When substituting fruits, consider the specific flavor and texture you’re aiming for in your recipe or snack. It’s also an opportunity to experiment and discover new flavor combinations

Where to Buy Watermelon

You can buy watermelon from various places, depending on your preference and convenience. Here are some common places where you can purchase watermelon:

1. Grocery Stores: Most grocery stores and supermarkets carry watermelon, especially during the summer months. You’ll find them in the produce section, typically near other fruits.
2. Local Markets: Farmers’ markets or local produce markets are excellent places to buy fresh and locally grown watermelon. These markets often offer a variety of fruit options and may have vendors with different watermelon varieties.
3. Specialty Stores: Some specialty or organic food stores may carry unique varieties of watermelon or those grown using specific farming practices. Check with stores that focus on natural and organic products.
4. Roadside Stands: During the peak watermelon season, you may find roadside stands or local farmers selling fresh watermelon directly to consumers. This is a great way to support local farmers and get freshly harvested fruit.
5. Online Retailers: In some regions, you can order fresh produce, including watermelon, from online retailers. They may deliver it to your doorstep, providing a convenient option for those who prefer online shopping.
6. Warehouse Clubs: Stores like Costco, Sam’s Club, and similar warehouse clubs often sell watermelon in bulk. This can be a cost-effective option, especially if you’re hosting gatherings or events.
7. Local Farms: Some farms allow customers to pick their own fruits, including watermelon. Check for local farms that offer this experience, as it can be a fun and educational activity for families.
8. Community Supported Agriculture (CSA) Programs: Joining a CSA program allows you to receive regular deliveries of fresh, locally grown produce, including watermelon, directly from a farm.

When purchasing watermelon, look for fruits that are firm, symmetrical, and free from bruises or cuts. A dull, matte appearance on the rind is often an indicator of ripeness. Additionally, tapping on the watermelon should produce a deep, hollow sound, suggesting that it is full of water.

How To Store Watermelon

Proper storage is crucial to maintaining the freshness and flavor of watermelon. Here are some tips on how to store watermelon:

1. Whole Watermelon:
   • Room Temperature: A whole, uncut watermelon can be stored at room temperature for a short period, usually a week or so. However, for longer storage, it’s best to keep it in the refrigerator.
   • Refrigerator: Place the whole watermelon in the refrigerator. If it doesn’t fit, you can cut it into smaller, manageable sections and store them in airtight containers or plastic wrap.
2. Cut Watermelon:
   • Refrigerator: Once you’ve cut into a watermelon, it’s recommended to store the unused portion in the refrigerator. Wrap the cut side with plastic wrap or place it in an airtight container to help retain moisture and prevent the absorption of odors from the refrigerator.
   • Covered Container: If you’ve cut the watermelon into cubes or slices, store them in a covered container to keep them fresh. Consider adding a layer of plastic wrap directly over the exposed flesh to minimize air exposure.
3. Freezing Watermelon:
   • Cubes or Slices: You can freeze watermelon for later use in smoothies or as a refreshing frozen treat. Cut the watermelon into cubes or slices, arrange them on a tray in a single layer, freeze until solid, and then transfer to a freezer bag or container. Frozen watermelon can have a slightly altered texture upon thawing, making it ideal for blending.
4. Serve Chilled:
   • Before Consumption: Watermelon is often more enjoyable when served chilled. If your watermelon has been stored at room temperature, consider placing it in the refrigerator for a few hours before serving.

Remember that the optimal storage time for a whole watermelon is limited, so it’s best to consume it within a week or two of purchase. Once cut, refrigerate promptly and use the cut watermelon within a few days for the best taste and texture.

Frequently Asked Questions (FAQs)