Fruit of the Month

An American favorite for meals and snacks. People can’t seem to get enough of the sweet treat, and nutritionists have long appreciated the health benefits watermelon provides. Recently research has shed new light on its potential health benefits. Watermelon contains high concentrations of lycopene, an antioxidant that may help reduce the risks of cancer and other diseases. Watermelon is fat free, nutritionally low in calories and considered an ideal diet food, and is high in energy, making it a great energy boost!

Watermelon, the fruit that is really a Vegetable. Watermelon can be traced back to Africa and is part of the cucumber and squash family. Early watermelons were mainly rind and seeds. Today's varieties are larger, the flesh sweeter, the seeds smaller and the rind thinner. It is perhaps the most refreshing, thirst quenching fruit of all. Watermelon consists of 92% water and 8% sugar, so it is aptly named. Americans eat over 17 lbs of watermelon each year. The largest one on world record (Guinness Book of World Records) weighed 262 pounds.

When to look for them in your grocery store: 

Watermelons are available all year. The natural sweetness of watermelon makes it a favorite anytime of the year. It is a perfect addition to a salad, salsa, or cool drink. Top chunks of sweet watermelon with fruit flavored sherbets or sorbets.

Nutritional Facts:

• Fat-free
• Saturated fat-free
• Very low sodium
• Cholesterol-free
• A good source of vitamin A
• High in vitamin C

Selecting

Choose firm, symmetrical, fruit free of cracks, bruises, soft spots or mold. Ripe watermelon will have a healthy sheen, a dull rind, dried stem, and a buttery yellow underside where it touched the ground. There should be a melon like smell or fragrance. Thump if you must, sound should be dull and hollow. Lift them, weight should be heavy for size.

Special Tip

Avoid watermelons that are very hard, white or very pale green in color on the underside, indicating immaturity. An immature watermelon will be slightly acidic.

Storing

Once picked, watermelon will not ripen easily.  If unripe, try putting the  whole melon in paper bag un-refrigerated. This sometimes works to ripen them.  Watermelons can be kept for short periods of time, up to 2 weeks, uncut at room temperature.  Wash watermelon with soap and water before cutting.  Once cut, package what is not eaten in closed plastic containers or bags and put back in the refrigerator.  

Varieties

There are more than 50 varieties of watermelon. Most have red flesh, but there are orange and yellow-fleshed varieties. Of the 50 varieties of watermelon throughout the United States, there are four general categories: Allsweet, Ice-Box, Seedless and Yellow Flesh.

AllSweet

• 20–25 pounds
• Red Flesh
• Oblong
• Dark green rind, with or without stripes

Serving suggestion: Surprise your guests by serving a large refreshing wedge of watermelon following a heavy meal. Place the wedge on a plate with a large knife and encourage the entire table to enjoy a slice.

Ice-Box

• 5–15 pounds
• Red or yellow flesh
• Round
• Dark or light green rind

Serving suggestion: Make your salsa or relish really "cool" by substituting watermelon for tomatoes in your favorite recipe. Serve with grilled chicken, fish or pork. Try watermelon salsa with chips, too.

Seedless

• 10–25 pounds
• Red or yellow flesh
• Oval to round
• Light green rind with dark green stripes

Serving suggestion: This variety's perfect for sorbets and beverages. Blend cubes of seedless watermelon and use the juice in margaritas, daiquiris or lemonade for a new twist. 

Yellow Flesh

• 10–30 pounds
• Yellow to bright orange flesh
• Oblong to long
• Light green rind with mottled stripes

Serving suggestion: Use for color variety as a garnish or side dish. Create festive fruit kabobs by skewering yellow flesh watermelon with other seasonal fruits, such as kiwis and strawberries. 

Recipes

Watermelon Bits
Makes 6 servings.

Ingredients

1 cup Fresh lime juice
1/2 tsp. Salt
1/4 tsp. Hot-pepper sauce
6 cup Watermelon, seeded

In small bowl suitable for dipping, stir together lime juice, salt, and hot pepper sauce; adjust seasoning to taste. Place bowl in center of large platter, arrange watermelon around bowl, and serve with wooden picks. 

Nutritional analysis per serving: Calories 60, Fat 1 g, % Calories From Fat 12%, Cholesterol 0 mg, Fiber 1 g, sodium 191 mg.

Recipe Source PBH

Fresh Melon Julep
Makes 2–4 servings.

Ingredients

1 cup Sugar
1/4 cup Fresh mint leaves, snipped
2 Tbsp. Fresh lemon or lime juice
1/4 cup Dark rum (optional)
10 cup Cantaloupe balls (about 3 cantaloupes)
2 cups Honeydew melon balls
2 cups Watermelon balls
Fresh mint sprigs

Combine sugar and mint leaves with 1 cup water in a small saucepan. Stir over low heat until sugar dissolves; simmer 5 minutes. Remove from heat and pour through a strainer, discard mint. Stir in lemon or lime juice and rum. Cool. Combine cantaloupe, honeydew, and watermelon with cooled mint-rum syrup. Chill several hours or overnight. To serve, spoon fruit into dessert dishes and garnish with sprigs of mint. 

Nutritional analysis per serving: Calories 207, Fat 1 g, % calories from Fat 3%, Cholesterol 0 mg, Fiber 2 g, Sodium 24 mg.

Recipe Source PBH

Melon Aid
Makes 12 servings.

Ingredients

6 cups Watermelon, seeded
1 cup Lemon juice
2 cups Orange juice
2 cups Sugar, dissolved in 2 cups hot water
2 (28 oz.) bottles 7-Up
Combine first 4 ingredients together in a blender and mix well. Pour into a pitcher or bowl and add the 7-UP. 

Nutritional analysis per serving: Calories 229, Fat 0 g, % Calories from Fat 2%, Sodium 23 mg.

Source: PBH/National Watermelon Promotion Board

Caribbean Watermelon Salsa
Makes 8 servings.

Ingredients

2 cups Watermelon, chopped and seeded
1 cup Pineapple (fresh), chopped 
1 cup Onion, chopped
1/4 cup Cilantro (chopped fresh)
1/4 cup Orange juice
1–2 Tbsp. Jerk seasoning, or to taste

In large bowl, combine all ingredients; mix well. Refrigerate, covered, at least one hour to blend flavors. Stir before serving. 

Nutritional analysis per serving:
Calories 35, Fat 0 g, Fiber 1 g, Sodium 3 mg. 

PBH/National Watermelon Promotion Board

Watermelon Smoothie
Makes 2 servings.

Ingredients

2 cups watermelon, seeded chunks
1 cup ice, cracked
1/2 cup yogurt, plain
1 Tbsp. sugar
1/2 tsp. ginger, ground
1/8 tsp. almond extract

Combine all ingredients in blender container, blend until smooth.  

Nutritional analysis per serving: Calories 115, Fat 2 g, % Calories from Fat 13%, Cholesterol 4 mg, Fiber 1 g, Sodium 46 mg. 

Recipe Source PBH

Watermelon Pico de Gallo
Makes 12 servings.

Ingredients

4 cups Watermelon, diced and seeded
1–1/2 cups Jicama, diced
1/2 cup Green pepper, diced
1/4 cup Cilantro (chopped fresh)
1 Tbsp. Jalapeno pepper, chopped
2 Tbsp. Fresh lemon juice
1 Tbsp. Honey
1 tsp. Salt
1 tsp. Garlic pepper
1/4 tsp. Hot-pepper sauce

In large bowl, combine all ingredients; mix well. Refrigerate, covered, at least one hour to blend flavors. Stir before serving.  

Nutritional analysis per serving: 
Calories 32, Fat 0 g, Fiber 1 g, Sodium 182 mg.
Recipe Source: PBH/National Watermelon Promotion Board

Watermelon Blueberry Banana Split
Makes 2 servings.

Ingredients

2 Bananas, large
8 Watermelon "scoops" — a watermelon ball created with an ice cream scoop.
2 cups Blueberries, fresh
1/2 cup Vanilla low-fat yogurt
1/4 cup Crunchy cereal nuggets

Peel bananas and cut in half crosswise, then cut each piece in half lengthwise. For each serving, lay 2 banana pieces against the sides of a shallow dish. Place a watermelon "scoop" at each end of the dish. Fill the center space with blueberries. Stir yogurt until smooth, spoon over watermelon "scoops." Sprinkle with cereal nuggets.

Nutritional analysis per serving: 
Calories 186, Protein 4 g, CHO 44 gm, Fat 1 g,
Cholesterol 1 mg, Sodium 66 mg.

Recipe Source: PBH/National Watermelon Promotion Board

South-of-the-Border
Watermelon Walla-Walla Sweet Onion Salsa
Makes 4 servings.

Ingredients

2 cups chopped watermelon (seeds removed)
3/4 cup chopped Walla Walla Sweet Onion
3/4 cup canned black beans, rinsed and drained
1/4 cup chopped seeded jalapenυ chilies
1/4 cup chopped fresh cilantro
1 large clove garlic, finely chopped
1 Tbsp. brown sugar
1/2 tsp. salt

Stir together all ingredients in bowl. Refrigerate, covered at least 1 hour to blend flavors. Stir before serving.

Nutritional analysis per 1/2-cup serving: Calories 52 , 1Carbohydrate 1g , Proteinv2g, Fat 0.3g, Dietary Fiber 2g, Sodium148mg, Cholesterol 0mg.

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This page last updated April 05, 2004

United States Department of Health and Human Services
Centers for Disease Control and Prevention
National Center for Chronic Disease Prevention and Health Promotion
Division of Nutrition and Physical Activity