CHAMPAIGN, IL (Chambana Today) – Watermelon is a delightful addition to summer picnics and barbecues.   Whether you pick yours up at Ruler Foods or at Urbana’s Market at the Square, we have a few tips for picking and cutting a watermelon to ensure you get the best flavor and presentation. 

Choosing a Watermelon 

  • Firm and Symmetrical: Look for a watermelon with a uniform shape and no bumps, dents, or cuts. 
  • Heavy for Its Size: Since watermelons are 92% water, a heavier melon indicates juiciness. 
  • Ground Spot: A creamy yellow spot on the underside shows where the melon ripened on the ground. 
No matter how you slice it, watermelon is the quintessential summer treat. | Photo courtesy of CanvaPro

Watermelon is not only refreshing but also nutritious. Here are the nutritional details of watermelon based on a 1-cup (154 grams) serving of diced watermelon: 

Nutritional Profile 

  • Calories: 46 
  • Water Content: About 92% 
  • Carbohydrates: 11.5 grams 
  • Sugars: 9.4 grams 
  • Dietary Fiber: 0.6 grams 
  • Protein: 0.9 grams 
  • Fat: 0.2 grams 
  • Vitamins and Minerals: 
  • Vitamin C: 12.5 mg (21% of the Daily Value, DV) 
  • Vitamin A: 865 IU (17% of the DV) 
  • Potassium: 170 mg (5% of the DV) 
  • Magnesium: 15 mg (4% of the DV) 
  • Vitamin B6: 0.1 mg (3% of the DV) 
  • Thiamin: 0.1 mg (3% of the DV) 
  • Antioxidants: 
  • Lycopene: Approximately 6,500 mcg 
  • Beta-carotene: 467 mcg 

Health Benefits 

  • Hydration: Due to its high-water content, watermelon helps keep you hydrated. 
  • Low in Calories: It’s a low-calorie food, making it a great option for weight management. 
  • Rich in Antioxidants: Lycopene and beta-carotene are potent antioxidants that help protect against cell damage. 
  • Supports Heart Health: Lycopene is linked to a reduced risk of heart disease. 
  • Boosts Immune System: High in vitamin C, which supports immune function. 
  • Good for Skin and Hair: Contains vitamin A, which is important for skin health and cell regeneration. 

Summary 

Watermelon is a nutrient-dense fruit that provides essential vitamins, minerals, and antioxidants while being low in calories. It’s an excellent choice for hydration and overall health, making it a perfect addition to a summer diet. 

Serving Tips 

  • Bring pre-sliced watermelon to events for convenience. 
  • Remember, all parts of the watermelon are edible, including seeds and rind. The rind can be pickled or used in stir-fry dishes. 

With these tips, you can enjoy fresh and perfectly cut watermelon all summer long. For more information, visit Watermelon.org.