Costa Rica

Watermelon is the All-American Favorite

One serving of watermelon (150-gram edible portion, about 5 1/4 ounces) is very low in sodium. Watermelon is a fair (significant) source of Vitamin C. Watermelon contains no cholesterol of dietary significance and only a small amount of fat. It is an important source of potassium and may micronutrients.

Water-soluble fiber has been determined for the first time in a major nutrition survey of the watermelon. Water-soluble comprises 82 percent of the total dietary fiber in the watermelon. Dietary intake of this class of fiber has been shown in clinical studies to reduce serum cholesterol and has been associated with many other health benefits. 

Watermelon is usually the most economical fruit per pound. An average watermelon is approximately 92 percent water and 8 percent natural sugar.

Serving Size
(51/4 ounces) 
 150 g 

 45 kcal 

 1 g 

 0 g 

Fiber, dietary 
 1 g 

 0 mg 

 5 mg 

 130 mg

MENU IDEAS  :   Watermelon is perfect for so many uses

The watermelon's shape makes it perfect for serving salads or desserts. It can also be used as a centerpiece or punch container;

Watermelon balls add color and flavor to fresh fruit and gelatin salads:

Cut watermelon into festive shapes and top with cottage cheese. Or make a super summer salad with watermelon balls, chopped celery and pecans whipped into softened cream cheese or whipped heavy cream:

For a cooling snack, puree watermelon chucks, then freeze this juice into colorful and tasty "pops";

Combine fresh melon and ham to serve as an appetizer, salad or luncheon course;

For breakfast, a slice of watermelon is a delicious and juicy way to start the day;

Make watermelon rind pickles or preserves for a tangy-sweet compliment to hamburgers, hot dogs and barbecued meats

Melon   Orange   Grapefruit


(Citrullus lanatus, formerly C. vulgaris), succulent fruit of the gourd family
(Cucurbitaceae), native to tropical Africa, but under cultivation on every
continent except Antarctica. Its vines grow prostrate, with branched
tendrils, deeply cut leaves, and flowers borne singly in the axil of a leaf.
Each light yellow flower produces either pollen or fruit. The sweet, juicy
flesh may be reddish, white, or yellow. Flesh colour, shape of the fruit, and
thickness of the rind depend on the variety. Weight varies from 1 to 2 kg
(2.5 to 5 pounds) to 20 kg or more. The number of fruits per vine varies
from 2 or 3 to 15.

The history of watermelons is a long one; there is a Sanskrit word for watermelon, and fruits
are depicted by early Egyptian artists, indicating an antiquity in agriculture of more than 4,000

Watermelon contains vitamin A and some vitamin C. It is usually eaten raw. The rind is
sometimes preserved as a pickle.