Watermelon
Get to know the watermelon — a thirst-quenching fruit rich in water and lycopene. Nutritional content, health benefits, and how to pick a sweet watermelon.
What Is Watermelon?
Watermelon (Citrullus lanatus) is a large tropical fruit with striped green skin and sweet, very juicy red flesh (or yellow in some varieties). Because of its high water content, watermelon is a favorite fruit during hot weather or the fasting month — refreshing, filling, and low in calories.
In Indonesia, watermelon is easy to find all year round and is often a top choice for breaking the fast, a family snack, or an ingredient in es buah (fruit ice).
Nutritional Content of Watermelon
Per 100 grams of fresh watermelon:
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| Nutrient | Amount |
|---|---|
| Calories | ~30 kcal |
| Carbohydrates | ~8 g |
| Fiber | ~0.4 g |
| Vitamin C | ~8 mg |
| Potassium | ~112 mg |
| Water content | ~92% |
Watermelon is also rich in lycopene, the same red pigment found in tomatoes, especially in the reddest part of the flesh.
Health Benefits
- Helps maintain body hydration — its very high water content makes it great for hot weather or after physical activity.
- A natural source of lycopene — this antioxidant is believed to help protect body cells from damage caused by free radicals.
- Low in calories yet filling — a good snack for those watching their calorie intake.
- Helps recovery after exercise — the combination of water and potassium helps replace lost body fluids.
Ways to Enjoy Watermelon
- Eaten fresh in slices — the most common and most refreshing way.
- Juiced or blended into watermelon juice — convenient to drink without added sugar since it's already naturally sweet.
- Mixed into es buah (fruit ice) — watermelon chunks add color and a fresh taste to es campur or es buah.
- Fruit salad with a squeeze of lime and mint leaves — a refreshing combination for hot weather.
How to Choose & Store
- Look for a creamy yellow patch (field spot) on one side — a sign the watermelon ripened on the vine before being picked
- Tap the surface — a ripe watermelon usually produces a deep "thud" sound, not a sharp, hollow one
- Choose one that feels heavy for its size, a sign it's juicy and dense inside
- A whole watermelon can be kept at room temperature for about 1 week
- Once cut, wrap it tightly and store it in the fridge, and eat within 3-4 days
- Avoid leaving cut watermelon at room temperature too long, as its texture quickly becomes watery and mushy
Practical Tips
- Chill watermelon in the fridge a few hours before serving — cold watermelon tastes fresher and sweeter.
- Use a melon baller to make watermelon pieces look more attractive when served at family gatherings.
- Freeze small watermelon chunks to use as natural ice cubes in refreshing drinks.
- Don't throw away the white part near the rind — it can be stir-fried or pickled, and has a crunchy texture like cucumber.
Frequently Asked Questions
Is it safe to swallow watermelon seeds?
What's the difference between yellow and red watermelon?
Is it safe for people with diabetes to eat watermelon?
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