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Dried Watermelon
Fruits
Nutri-ScoreC

Dried Watermelon

Citrullus lanatus

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Dried Watermelon provides 250 kcal, 3g of protein, 62g of carbohydrates, and 4g of fiber per 100g. With a Nutri-Score grade 'C', it is a highly recommended option for nutrient density.

Dried watermelon is a concentrated form of the fresh fruit, retaining its sweet flavor and nutritional benefits while providing a chewy texture. It is rich in vitamins and minerals, making it a healthy snack option.

Also known as:
Dehydrated WatermelonWatermelon Chips
Scientific NameCitrullus lanatus
Region of OriginAfrica
Popular Comparisons:
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories250 kcal
Water
10%
Fiber4g
Total65.5g
Protein
3g(5%)
Fats
0.5g(1%)
Carbohydrates
62g(95%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin C10 mg (11%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Potassium200 mg (4%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in antioxidants, dried watermelon helps combat oxidative stress and may reduce the risk of chronic diseases.
✓High in potassium, it supports heart health and helps regulate blood pressure.
✓Contains dietary fiber, which aids in digestion and promotes a feeling of fullness.
✓Low in fat and calories, making it a great snack for weight management.

Possible Risks & Side Effects

!Excessive consumption may lead to digestive discomfort due to high fiber content.
!Individuals with certain allergies should consult a healthcare provider before consumption.

How to Prepare & Consume

Best enjoyed as a snack on its own or added to trail mixes, salads, or baked goods. Ensure it is stored in a cool, dry place to maintain freshness.

Smart Selection & Storage

How to Select

Choose dried watermelon that is bright in color and free from added sugars or preservatives. Check for a chewy texture without excessive hardness.

How to Store

Keep in an airtight container in a cool, dark place to prevent moisture absorption and maintain flavor.

Myths vs Realities

MythDried watermelon is just as nutritious as fresh watermelon.
RealityWhile it retains some nutrients, the drying process can reduce certain vitamins, particularly vitamin C.
MythDried fruits are always healthy snacks.
RealityMany dried fruits contain added sugars and preservatives, so it's important to read labels.
MythYou can eat unlimited amounts of dried fruit without consequences.
RealityDried fruits are calorie-dense; moderation is key to avoid excessive calorie intake.

Healthy Recipes

Dried Watermelon Granola Bars

These chewy granola bars combine the sweetness of dried watermelon with oats and nuts, making them a perfect healthy snack for on-the-go.

Ingredients
  • 1 cup rolled oats
  • 1/2 cup dried watermelon, chopped
  • 1/4 cup almond butter
  • 1/4 cup honey
  • 1/2 cup mixed nuts, chopped
  • 1/4 teaspoon salt
Instructions
  1. 1. Preheat the oven to 350°F (175°C) and line an 8x8 inch baking dish with parchment paper.
  2. 2. In a large bowl, mix the rolled oats, chopped dried watermelon, mixed nuts, and salt.
  3. 3. In a small saucepan, heat the almond butter and honey until melted, then pour over the dry ingredients and mix well.
  4. 4. Press the mixture firmly into the prepared baking dish and bake for 15-20 minutes until golden.
  5. 5. Let cool completely before cutting into bars.

Dried Watermelon and Quinoa Salad

A refreshing salad that combines the unique flavor of dried watermelon with protein-packed quinoa and crunchy vegetables.

Ingredients
  • 1 cup cooked quinoa
  • 1/2 cup dried watermelon, chopped
  • 1/2 cucumber, diced
  • 1/4 red onion, finely chopped
  • 1/4 cup feta cheese, crumbled
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine the cooked quinoa, chopped dried watermelon, cucumber, red onion, and feta cheese.
  2. 2. In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper.
  3. 3. Pour the dressing over the salad and toss gently to combine.
  4. 4. Serve chilled or at room temperature.

Dried Watermelon Smoothie Bowl

Start your day with this vibrant smoothie bowl topped with dried watermelon, nuts, and seeds for a nutritious breakfast.

Ingredients
  • 1 banana, frozen
  • 1/2 cup almond milk
  • 1/4 cup dried watermelon
  • 1 tablespoon chia seeds
  • 1/4 cup granola
  • Fresh fruits for topping
Instructions
  1. 1. In a blender, combine the frozen banana, almond milk, and dried watermelon until smooth.
  2. 2. Pour the smoothie into a bowl and top with chia seeds, granola, and fresh fruits.
  3. 3. Enjoy immediately with a spoon.

Dried Watermelon and Spinach Salad

This vibrant salad features dried watermelon and fresh spinach, tossed with a zesty lemon vinaigrette for a refreshing side dish.

Ingredients
  • 4 cups fresh spinach
  • 1/2 cup dried watermelon, sliced
  • 1/4 cup walnuts, toasted
  • 1/4 cup goat cheese, crumbled
  • 2 tablespoons olive oil
  • 1 tablespoon apple cider vinegar
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine the fresh spinach, dried watermelon, walnuts, and goat cheese.
  2. 2. In a small bowl, whisk together the olive oil, apple cider vinegar, salt, and pepper.
  3. 3. Drizzle the dressing over the salad and toss gently to combine.
  4. 4. Serve immediately.

Dried Watermelon Energy Bites

These no-bake energy bites are packed with dried watermelon, oats, and nut butter, making them a perfect pre-workout snack.

Ingredients
  • 1 cup rolled oats
  • 1/2 cup dried watermelon, chopped
  • 1/2 cup almond butter
  • 1/4 cup honey
  • 1/4 cup flaxseeds
  • 1/2 teaspoon vanilla extract
Instructions
  1. 1. In a mixing bowl, combine the rolled oats, chopped dried watermelon, almond butter, honey, flaxseeds, and vanilla extract.
  2. 2. Mix until well combined and the mixture holds together.
  3. 3. Roll into small balls and place on a baking sheet.
  4. 4. Refrigerate for at least 30 minutes before serving.

Dried Watermelon Chia Pudding

This creamy chia pudding is infused with the sweetness of dried watermelon, making it a delightful and nutritious breakfast or dessert.

Ingredients
  • 1/4 cup chia seeds
  • 1 cup almond milk
  • 1/4 cup dried watermelon, chopped
  • 1 tablespoon maple syrup
  • Fresh mint for garnish
Instructions
  1. 1. In a bowl, combine the chia seeds, almond milk, chopped dried watermelon, and maple syrup.
  2. 2. Stir well and let sit for 10 minutes, then stir again to prevent clumping.
  3. 3. Cover and refrigerate for at least 2 hours or overnight.
  4. 4. Serve chilled, garnished with fresh mint.

Dried Watermelon Salsa

This unique salsa combines dried watermelon with fresh ingredients for a sweet and spicy dip that pairs perfectly with grilled meats or tortilla chips.

Ingredients
  • 1/2 cup dried watermelon, chopped
  • 1/2 red onion, diced
  • 1 jalapeño, minced
  • 1/4 cup cilantro, chopped
  • Juice of 1 lime
  • Salt to taste
Instructions
  1. 1. In a mixing bowl, combine the chopped dried watermelon, red onion, jalapeño, cilantro, and lime juice.
  2. 2. Season with salt to taste and mix well.
  3. 3. Let the salsa sit for 15 minutes to allow the flavors to meld.
  4. 4. Serve with grilled meats or tortilla chips.

Dried Watermelon Oatmeal Cookies

These wholesome oatmeal cookies are made with dried watermelon and whole grain oats, making them a delicious and healthy treat.

Ingredients
  • 1 cup rolled oats
  • 1/2 cup whole wheat flour
  • 1/2 cup dried watermelon, chopped
  • 1/2 cup coconut sugar
  • 1/4 cup coconut oil, melted
  • 1 egg
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon cinnamon
Instructions
  1. 1. Preheat the oven to 350°F (175°C) and line a baking sheet with parchment paper.
  2. 2. In a mixing bowl, combine the oats, flour, coconut sugar, baking soda, and cinnamon.
  3. 3. In another bowl, whisk together the melted coconut oil and egg, then add to the dry ingredients.
  4. 4. Fold in the chopped dried watermelon and mix until combined.
  5. 5. Drop spoonfuls of the dough onto the prepared baking sheet and bake for 10-12 minutes.

Dried Watermelon Infused Water

Stay hydrated with this refreshing infused water that features the sweet flavor of dried watermelon, perfect for a hot day.

Ingredients
  • 1 liter water
  • 1/2 cup dried watermelon
  • Fresh mint leaves
  • Ice cubes
Instructions
  1. 1. In a large pitcher, combine the water, dried watermelon, and fresh mint leaves.
  2. 2. Let the mixture sit in the refrigerator for at least 2 hours to infuse.
  3. 3. Serve over ice for a refreshing drink.

Dried Watermelon and Almond Salad

A delightful salad that pairs the sweetness of dried watermelon with crunchy almonds and mixed greens, drizzled with a light vinaigrette.

Ingredients
  • 4 cups mixed greens
  • 1/2 cup dried watermelon, sliced
  • 1/4 cup almonds, sliced
  • 1/4 cup goat cheese, crumbled
  • 2 tablespoons balsamic vinaigrette
Instructions
  1. 1. In a large bowl, combine the mixed greens, sliced dried watermelon, sliced almonds, and goat cheese.
  2. 2. Drizzle with balsamic vinaigrette and toss gently to combine.
  3. 3. Serve immediately as a light lunch or side dish.

Frequently Asked Questions (FAQ)

Is dried watermelon healthy?

Yes, dried watermelon is a nutritious snack that provides vitamins, minerals, and antioxidants.

How is dried watermelon made?

Dried watermelon is made by removing the water content from fresh watermelon slices through dehydration.

Can I eat dried watermelon on a diet?

Yes, it is low in calories and can be a healthy addition to a balanced diet.

How should I store dried watermelon?

Store in an airtight container in a cool, dry place to maintain freshness.

Does dried watermelon contain added sugars?

Check the label; some brands may add sugars, while others are purely dehydrated fruit.

How long does dried watermelon last?

When stored properly, it can last up to a year.

Can I rehydrate dried watermelon?

Yes, you can soak it in water for a few hours to rehydrate before eating.

Is dried watermelon safe for children?

Yes, it is generally safe for children, but monitor for any allergies.

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Comparisons
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Nutrients
Protein in Dried Watermelon Calories in Dried Watermelon Vitamin-c in Dried Watermelon Magnesium in Dried Watermelon
Featured Guides
Health Benefits of Dried Watermelon Healthy Recipes with Dried Watermelon
Rankings
Fruits high in fiber Fruits high in vitamin-c Fruits low in carbohidratos Fruits low in índice glucémico