Nutrition facts of watermelon and its health benefits

Watermelon, also known as watermelon, is the ultimate summer fruit. It is particularly refreshing and perfectly quenches thirst, because it contains 92% water. Its tasty flesh is most often a pinkish red, but there are also yellows.

Season: The best months to consume watermelon are June, July, August, and September. It is possible to find them at other times of the year, but they are not so tasty and sweet, because they are picked before they are ripe.

Purchase guide for watermelon

Choose a watermelon with shiny skin that is quite heavy for its size. Yellow spots spread over the skin are proof that it has been picked when ripe: it will be very sweet.

It is also possible to buy watermelons already quartered, which will give you a better idea of ​​their ripening. The redder the flesh, the better it will be. On the other hand, if it seems a little soft, the watermelon will be floury and less pleasant to eat. In addition, the opened watermelon should be eaten faster.


Whole uncut watermelons can be stored for a week to 10 days outside the refrigerator, in a cool place such as a pantry or cupboard (at 20 degrees C.) Once cut, the watermelon should be covered. with plastic wrap and kept cold for 4-5 days.

It is possible to cut the watermelon into slices or small pieces and freeze it in bags suitable for your smoothies.

Health benefits of Watermelon

Watermelons contain only 30 kcal per 100 g (approximately 1/2 cup). The seeds and flesh are an excellent source of:

  • Vitamin C (25% of daily requirements in 100 g).
  • B vitamins, in smaller quantities.
  • They are rich in antioxidants (carotene) recognized to counter the appearance of certain cancers.

Warning of using watermelon

Like other fruits (pineapple, kiwi, etc.), watermelon is one of the foods that can cause “oral allergy syndrome.” The usual reactions are itching, redness, and slight swelling of the tongue, lips, and throat. In the absence of other symptoms, this is okay, but food allergies should always not be taken lightly!

Culinary tips

Watermelons are delicious as is, as a snack or for a healthy dessert. They can also be integrated into some summer recipes:

  • In sorbet or granita: freeze pieces of watermelon for about 2 hours, then go in a blender with a little fruit juice (grape, orange) and put back in the freezer for a few hours, stirring the mixture with a fork every half hour.
  • your fruit salads.
  • smoothies and milkshakes.
  • In pieces in yogurt.
  • Grill for a few seconds on the barbecue.
  • As an appetizer: make mini-skewers alternating cubes of watermelon and feta cheese and serve with an olive oil-basil vinaigrette.
  • In jams and jellies.
  • In cold soups
  • Make small balls with a Parisian spoon and freeze them, then use them as ice cubes in all your cold drinks (water, juice, lemonade, alcoholic cocktails.)


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