Watermelon Smoothie Recipes and Nutrition
Watermelon adds a great flavor to your smoothies. Because of the high water content of watermelons, you should use less water in your smoothie than you would with other recipes so that you get a thick, creamy texture.
Watermelon Nutrition and Health Benefits
While watermelons are low in most vitamins and minerals, they are a good source of vitamin C and beta-carotene (which your body synthesizes into vitamin A). Watermelons with red flesh have more lycopene than tomatoes which is a nutrient believed to protect against prostate cancer.
Watermelons contain two interesting nutrients which are found especially abundantly in the edible rind, citrulline and arginine. Citrulline has been shown to boost heart health, the immune system and help with weight loss and type 2 diabetes. Arginine boosts nitric oxide in the body which helps relax blood vessels and can treat and prevent erectile dysfunction (more). Some say watermelon is nature’s answer to Viagra. Arginine also removes toxins from the body.
Smoothie Recipes
Watermelon-Banana Smoothie
2 cups seedless watermelon
1 whole banana
2 cups fresh baby spinach (or other leafy green)
1/2 cup water if needed
Calories: 223 | Fat: 0.4g (grams) | Protein: 4.4g | Carbs: 45.6g | Calcium: 10% | Vitamin A: 99% | Vitamin C: 81%
Watermelon-Strawberry Smoothie
2 cups seedless watermelon
1 cup whole strawberries
2 cups fresh baby spinach (or other leafy green)
½ vine tomatoes (optional)
1/2 cup water if needed
Calories: 162 | Fat: 0.5g (grams) | Protein: 4.6g | Carbs: 26.6g | Calcium: 12% | Vitamin A: 105% | Vitamin C: 226%
Watermelon-Apple Smoothie
2 cups seedless watermelon
1 apple
1 pear
2 cups fresh baby spinach (or other leafy green)
1/2 cup water if needed
Calories: 270 | Fat: 0.4g (grams) | Protein: 3.9g | Carbs: 59.3g | Calcium: 11% | Vitamin A: 99% | Vitamin C: 84%
Watermelon-Orange Smoothie
2 cups seedless watermelon
1 orange
1 banana
2 cups fresh baby spinach (or other leafy green)
Add water if needed
Calories: 285 | Fat: 0.6g (grams) | Protein: 5.6g | Carbs: 61g | Calcium: 15% | Vitamin A: 105% | Vitamin C: 217%
Watermelon-Peach Smoothie
2 cups seedless watermelon
1 peach
1/2 cup whole strawberries
2 cups fresh baby spinach (or other leafy green)
½ cup water if needed
Calories: 163 | Fat: 0.4g (grams) | Protein: 4.3g | Carbs: 29.4g | Calcium: 11% | Vitamin A: 103% | Vitamin C: 143%
Watermelon-Pear Smoothie
2 cups seedless watermelon
1 pear
2 cups fresh baby spinach (or other leafy green)
½ cup water if needed
Calories: 198 | Fat: 0.2g (grams) | Protein: 3.5g | Carbs: 40.2g | Calcium: 10% | Vitamin A: 98% | Vitamin C: 73%
Browse even more watermelon smoothie recipes!
How To Select Watermelons
Watermelons are a summertime staple. Select whole watermelons over halved or quartered ones since they loose nutrients once cut and stored.
Watermelons rank 26 out of 100 for pesticide residue according to research conducted by the Environmental Working Group. If you do not purchase organic watermelons, I recommend that you do not include the rind in your smoothies.
See Also: Papaya Smoothie.
Tags: arginine, citrilline, lycopene, melon, watermelon
