Watermelon squares

Fruit

Item Rating: 80/100

1 serving (152 grams) contains 46 calories, 0.9 grams of protein, 0.2 grams of fat, and 11.6 grams of carbohydrates.

Nutrition Information

1 cup (237.5g)

Calories		71.9
% Daily Value*
Total Fat		0.3 g	0%
	Saturated Fat	0.0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		3.1 mg	0%
Total Carbohydrates		18.1 g	6%
	Dietary Fiber	0.9 g	3%
	Sugars	14.7 g
protein		1.4 g	2%
Vitamin D		0 mcg	0%
Calcium		15.6 mg	1%
Iron		0.6 mg	3%
Potassium		265.6 mg	5%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🧂 Low sodium

🧂 Low salt

🍞 Low carbs

Source of Calories

Fat: 2 cal (3.3%)

Protein: 5 cal (6.9%)

Carbs: 72 cal (89.7%)

About Watermelon squares

Watermelon squares are small, bite-sized pieces of watermelon, a juicy fruit native to Southern Africa but now enjoyed worldwide. It is a staple in many cuisines, particularly in tropical and Mediterranean diets, due to its refreshing taste and hydrating properties. Watermelon is composed of about 92% water, making it a low-calorie food at only 30 calories per 100 grams. It is rich in vitamins A and C, antioxidants, and the amino acid citrulline. Additionally, watermelon contains small amounts of potassium and magnesium, with trace amounts of fiber and zero fat or cholesterol, making it an excellent choice for hydration and health. Its natural sweetness stems from naturally occurring sugars, making it a healthier snack alternative.

Health Benefits

• Promotes hydration due to its 92% water content, which helps maintain fluid balance in the body.
• Boosts immune health with its high vitamin C content (10% of the daily value per 100 grams).
• Supports heart health through citrulline, an amino acid that may improve blood flow.
• Aids eye health with its vitamin A content (around 5% of the daily value per 100 grams).
• Protects against oxidative stress with the antioxidant lycopene, which is abundant in watermelon.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, paleo

Not suitable for: Low-fodmap (in large amounts due to fructose content)

Selection and Storage

Store whole watermelons at room temperature, but once cut into squares, keep them refrigerated in an airtight container and consume within 3-4 days.

Common Questions About Watermelon squares Nutrition

Is watermelon high in protein or calories?

Watermelon is very low in protein and calories. One cup of diced watermelon (about 150 grams) contains only 0.6 grams of protein and roughly 46 calories, making it a low-calorie hydrating snack.

Can I eat watermelon on a low-carb or keto diet?

Watermelon can fit into a low-carb diet in small amounts, as one cup contains about 11.5 grams of total carbohydrates. However, it is generally not ideal for a strict keto diet due to its relatively high sugar content compared to other low-carb fruits.

What are the health benefits of eating watermelon?

Watermelon is rich in hydration, as it is made up of 92% water. It is also a good source of vitamin C, vitamin A, and antioxidants like lycopene, which supports heart health and may reduce inflammation. Additionally, its natural sweetness can curb sugar cravings in a healthier way.

How much watermelon should I eat in one serving?

A recommended serving size of watermelon is about 1 cup of diced pieces or roughly 150 grams. This portion provides hydration and nutrients while keeping calorie and sugar intake moderate.

How does watermelon compare to other fruits like cantaloupe or honeydew?

Watermelon is lower in calories compared to cantaloupe and honeydew, with 46 calories per cup versus 60 and 64 calories, respectively. It is higher in water content but offers similar levels of vitamin A. However, watermelon is lower in fiber than these melons, making it less satiating for those seeking high-fiber options.

Data Sources & Scientific References