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watermelon, whole and wedge

Produce Spotlight on Watermelon

Watermelon is 92% water, making it a hydration superfood. It is a good source of vitamins A and C, and beta carotene. It also contains higher levels of lycopene than any other fresh fruit. Lycopene is an antioxidant that may help prevent long-term diseases like cancer. Watermelon’s sweet, juicy flesh is usually eaten raw. The rind can be pickled, sautéed, or used in curries and chutneys. One of the largest water- melons ever grown weighed 350 pounds!


Shopping for Watermelon

Choose melons that are heavy, have a hard rind, and are free of scrapes and bruises. If the melon is ripe, it will have a yellow-colored underbelly. The rind is often striped. The inside flesh can be red, pink, yellow, or orange, usually has many seeds, and has a crisp, slightly crunchy texture. Massachusetts-grown watermelons are available from August through October.


Common Types

Picnic – large, up to 50 pounds, with bright red flesh and green rind. Icebox – small, 5 to 15 pounds.

Yellow/Orange – light green rind and yellow or orange flesh; varied sweetness.

Seedless – hybrid melon with yellow, orange, or red flesh and without fully developed black-brown seeds.


Storage and Preparation

  • Unwashed and uncut watermelon can be stored at room temperature for up to 10 days.
  • Wash under cool running water and scrub as needed before preparing.
  • Cut melon in half and slice into cubes or sticks, or use a melon baller for ball-shaped pieces.
  • Store cut melon in the refrigerator, covered, for up to five days.
  • For a frozen treat, remove the seeds, put watermelon pieces in a blender, and blend until smooth. Pour into freezer molds or small plastic cups. Add grapes, berries, or other fruit, insert a Popsicle stick, and freeze. 


Serving Ideas

  • Add fresh or frozen watermelon cubes to water or seltzer.
  • Cut melon into sticks and dip in  low-fat vanilla yogurt.
  • Slice rinds thinly and add to stir-fries.


Watermelon Math

1 20-pound watermelon =

32 cups cubed fruit

1 pound watermelon flesh =

1½ cups diced or about a 1-inch wedge


Using Locally Grown Produce

For recipes featuring fruits and vegetables, visit our website To locate places to buy local produce, visit


Nutrition Facts

Serving size: 1 cup; Calories: 46; Carbohydrates: 11 g; Fiber: 0.6 g; Fat: 0.2 g; Saturated fat: 0 g; Sodium: 2 mg