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Is Watermelon High in Potassium?

What is it about watermelon that screams summertime? Maybe it’s because of the high water content and refreshing nature that seems to put people at ease during the hot months of the year.

This delicious and juicy fruit is one of my personal favorites. I could eat it all day and not get sick of it. Something great about the foods we eat is that they all have essential vitamins and minerals that are vital for keeping our bodies functioning properly.

One of the big ones is potassium. I think we all know that bananas are high in potassium, but what about watermelon?

Is Watermelon High in Potassium?

Watermelon is high in potassium. It doesn’t have as high of a potassium content as bananas, but it has a high potassium content nonetheless. The serving size of a watermelon is considered to be one wedge. One watermelon wedge has approximately 320 mg of potassium.

What Makes Something High or Low in Potassium?

If you’re wondering how professionals classify food as being high, medium, or low in potassium, you’re not alone. The good news is that they don’t just pull numbers out of thin air. They have a classification system in place. Foods that have less than 100 mg of potassium per serving are considered low in potassium.

Anything that has between 101 and 200 mg of potassium per serving is medium. Foods that have 201 to 300 mg of potassium per serving are high in potassium, and anything above 301 is very high.

So technically, watermelon is very high in potassium but simply saying it’s high in potassium works.

Is Watermelon Good For You?

As with most fruits, watermelon is good for you! It’s low in calories, with only 46 calories per cup, making it a healthy snack. This fruit is also rich in vitamin C and A.

Probably one of the best benefits of eating watermelon is how refreshing it is. Watermelon is comprised of more than 90% water, making it a great fruit when you’ve been in the heat and need something hydrating other than traditional water.

With more than 90% water and being low-calorie, watermelon is a great snack for those on a healthy journey to either lose weight or stop snacking so much. Drinking, or in this case eating, more water can help you feel fuller for longer, preventing any unnecessary snacking.

There’s some research that shows eating watermelon may improve or keep your heart healthy. The components in watermelon can lower your bad cholesterol, reduce your risk for heart disease, and lower your blood pressure. The high potassium content in a watermelon wedge is key in keeping your heart healthy.

Don’t know which foods are high in potassium? Read our article 15 Best Food Sources Of Potassium. We also have a guide on this important mineral: Potassium 101: All You Need To Know About Potassium.

How Much Potassium Should You Eat Per Day?

Did you know that a potassium deficiency is very common? If you’ve been diagnosed with a potassium deficiency, you’re probably looking to increase how much you’re consuming a day.

The recommended daily intake (RDI) of potassium for most healthy adults is between 3,500 to 4,700 mg per day. Your RDI of potassium may vary depending on your age, health, and other factors.

Where Did Watermelon Originate?

Everything comes from somewhere. Watermelon is originally from Northeastern Africa. There is evidence that watermelon was cultivated in this region of Africa for food and water over 4,000 years ago.

It wasn’t until 2,000 years after people in Africa were farming these fruits that they began to emerge in various Mediterranean countries and then the rest of Europe.

What is now the United States didn’t have watermelon until much later. The European colonizers brought watermelons over to America in the 16th century. The first watermelons grown in America were planted in what is now Florida.

Later into the 17th century, watermelons were planted in Massachusetts and then made their way to areas of South America. Currently, watermelon is grown in 96 countries around the world.

Where are the Most Watermelons Grown?

While the Northeastern area of Africa is where watermelons originated, they’re no longer the leading producer of this fruit in the world. China is now the leading producer of watermelons in the world, with more than 63 million metric tons.

The country that produces the second most watermelons in the world doesn’t even come close to how much China produces. Iran is in second place with roughly 4.2 million metric tons of watermelon per year. Turkey is in third place with 4 million metric tons.

Delicious Ways to Eat Watermelon

While watermelon is perfect as is, if you’re looking for more ways to spice up how you eat this fruit, you have to check out these ideas.

If you’ve never tried watermelon and feta cheese together, you’re missing out. Eating feta cheese and watermelon together is a popular dish in Egypt and Israel. The sweetness of the watermelon and the saltiness of the cheese give you the perfect combination of flavors. You don’t need a lot of feta to get the full experience.

One of the simplest ways to spice up a piece of watermelon is to just add salt and pepper. If you want to add even more flavor, a drizzle of lime juice is the way to go.

If you love Caprese salad, you need to try it with watermelon. All you have to do is swamp out the tomato with slices of watermelon! It’s one of my favorite ways to eat more watermelon, and it’s a great appetizer to serve at a party or bring to the office potluck.

This idea may seem a little out there for you, but adding watermelon to sandwiches is a fantastic way to eat the fruit. It especially pairs well with roast beef and other dark meat. You can slice the watermelon thin and place it on your favorite sandwich to add a little sweetness.

You’ve probably heard of mango and pineapple salsa, but what about watermelon salsa? You’ll need onions, lime juice, garlic, and any seasoning you like in your salsa. All you have to do is chop everything up and mix it in a bowl. If you’re looking to add some more color, adding mango chunks works perfectly.

Don’t know which foods are high in potassium? Read our article 15 Best Food Sources Of Potassium. We also have a guide on this important mineral: Potassium 101: All You Need To Know About Potassium.