How Much Sodium Is in Watermelon?
The Institute of Medicine's Food and Nutrition Board recommends that healthy adults should consume no more than 2,300 milligrams of sodium each day. However, the Mayo Clinic reports that the average American consumes around 3,400 milligrams. Too much sodium can significantly increase your risk of high blood pressure, kidney disease, stroke and heart failure. According to the National Heart, Lung and Blood Institute, one of the best ways to keep your sodium level in check is to focus your diet on fresh foods like lean protein, whole grains, vegetables and fruits like watermelon that contain only small amounts of sodium.
Although too much sodium is bad for your health, your body needs sodium to regulate your blood pressure and blood volume and to promote the absorption of essential nutrients like glucose and chloride. Sodium plays a vital role in maintaining the electrochemical balance that allows muscles to contract and nerve cells to transmit impulses. If you do not have enough sodium, a condition known as hyponatremia, you may suffer from muscle cramps, severe headaches, loss of consciousness, vomiting and mental confusion. It's rare for Americans to develop hyponatremia, though extreme athletes and people using diuretics are more likely to have low sodium levels.
A 1-cup, 152-gram serving of raw, diced watermelon pieces contains only 2 milligrams of sodium. Because its sodium content is negligible, the U.S. Department of Agriculture's Nutrient Database lists watermelon as contributing no sodium to the recommended daily allowance of the mineral for healthy adult men and women following a 2,000-calorie diet. African Americans, the elderly and people who have diabetes, kidney disease or high blood pressure should consume less sodium -- only 1,500 milligrams per day. For them, a 1-cup serving of watermelon provides 0.1 percent of their recommended daily intake.
Comparison to Other Foods
Watermelon contains about as much sodium per serving as a 1-cup serving of orange or grapefruit juice, 1 medium kiwifruit, 1 ounce of raw avocado, 1 cup of cooked oat bran or 1 cup of raw cucumber, sweet red pepper or blueberries. Foods with an even lower sodium concentration than watermelon include bananas, raspberries, apples, tangerines, nuts like almonds or brazilnuts, lettuce and tomatoes. Olive oil, apricots, oranges, strawberries, air-popped popcorn with no added seasoning and spices like oregano are among foods that do not contain any sodium.
Decreasing Sodium Intake
If you're trying to decrease your sodium intake, a good first step is to replace the processed, prepackaged, canned and ready-made items in your diet with foods like watermelon that are unprocessed and naturally low in sodium. Use salt-free seasonings like herbs, spices or lemon juice to season food instead of salt, and avoid salting your food at the table. If you do purchase convenience foods, choose low- or no-sodium products. When you're eating out, ask for low-sodium options or request that your meal be made without salt.
- USDA National Nutrient Database for Standard Reference: Nutrient Data for 09326, Watermelon, Raw
- Linus Pauling Institute: Sodium (Chloride)
- Mayo Clinic: Sodium - How to Tame Your Salt Habit Now
- National Heart Lung and Blood Institute: Tips for Reducing Sodium in Your Diet
- USDA National Nutrient Database for Standard Reference, Release 16: Sodium, Na (mg) Content of Selected Foods per Common Measure, Sorted by Nutrient Content
Michelle Kerns writes for a variety of print and online publications and specializes in literature and science topics. She has served as a book columnist since 2008 and is a member of the National Book Critics Circle. Kerns studied English literature and neurology at UC Davis.