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Wondering About Oxalate in Watermelon?


Young woman sitting on a mint green beach towel on cream beach sand. She is holding a slice of watermelon and half on her lap

Watermelon has a low oxalate level. It is a refreshing fruit, especially popular during hot summer days. Many people enjoy its juicy sweetness without a second thought. But have you ever wondered about the oxalate levels in watermelon? This post will discuss oxalate in watermelon and its possible impact. Please consult a healthcare professional if you have medical concerns.


Oxalate Levels in Watermelon


Watermelon has a low oxalate level compared to many other fruits. According to the OHF, melons, including watermelon, have approximately 1 milligram of oxalates per 100 grams. A typical serving of 1 cup cubed (about 160 grams) contains just 2 milligrams of oxalates. This low level makes watermelon a safer choice for those who need to watch their oxalate intake.


Summer Fruits Oxalate Comparison Table


Here is a table of some common summer fruits and their oxalate content. To find out more, go to the Resource Library and the OHF Fruits link.


Item

Average Oxalate (mg) per 100 g

Serving Size

Serving (g)

Calc Oxalate per serving

Oxalate level

Melons, variety including watermelon

1

1 cup cubed

160

2

Low

Cherries, Sweet, raw

3

1 cup

98

2

Low

Mango, fresh

4

1 cup, cubed

165

7

Low

Pineapple, fresh or canned

6

1/2 cup

112

7

Low

Comparing Watermelon to Other Fruits


Let's compare the oxalate levels in watermelon to other fruits:


  • Cherries, Sweet, raw: 2 milligrams of oxalates per 1 cup serving.

  • Mango, fresh: 7 milligrams of oxalates per 1 cup serving.

  • Pineapple, fresh or canned: 7 milligrams of oxalates per 1/2 cup serving.


As you can see, watermelon has lower oxalate levels compared to these fruits, making it a safer option for those on a low oxalate diet.


Benefits of Eating Watermelon


Additionally to its low oxalate content, watermelon is full of beneficial nutrients. It is high in vitamins A and C, which are great for your skin and immune system. Watermelon also contains potassium, which helps maintain healthy blood pressure levels.


What is Oxalate?


Oxalates are natural compounds found in many types of food. This includes fruits and vegetables. For most people, consuming foods with oxalates isn't a problem. But, for some, high oxalate intake can lead to health issues such as kidney stones.


Kidney stones are hard deposits made of minerals and salts that form inside your kidneys. One common type is made from calcium oxalate crystals. These can lead to painful kidney stone formation.


Calcium Oxalate Stones and Oxalates


Doctors may suggest watching oxalate intake for those prone to calcium oxalate stones. Consuming low-oxalate foods like watermelon may help reduce the risk of kidney stones. On a low oxalate diet it is still essential to balance your diet.


Include a variety of oxalate fruits and other foods to ensure you get a wide range of nutrients. Research what oxalates are in different foods. Eat well without increasing your risk of kidney stones.


Managing Oxalate Intake


If you need to manage your oxalate intake, here are some tips:


  • Eat in moderation: Even low-oxalate foods should be consumed in moderation. For watermelon, sticking to a 1-cup serving is a good guideline.

  • Stay hydrated: Drinking plenty of water helps dilute oxalates in your urine, reducing the risk of kidney stones.

  • Balance your diet: Include a variety of low-oxalate and moderate-oxalate foods to ensure you get a range of nutrients without excessive oxalate intake.


Additional Health Benefits of Watermelon


Beyond its low oxalate content, watermelon offers other health benefits:


  • Hydration: Watermelon is about 92% water, making it excellent for staying hydrated.

  • Nutrient-rich: It contains vitamins A, B6, and C, along with antioxidants like lycopene, which may help protect your body.

  • Digestive health: The fibre in watermelon aids in digestion and keeps your digestive tract healthy.


Conclusion


Watermelon is a delicious and healthy fruit with low oxalate levels. It is a suitable choice for those who need to track their oxalate intake. It provides many beneficial nutrients without necessarily increasing the risk of kidney stones.


By understanding the oxalate content in watermelon and other foods, you can make informed choices. These choices can support your health and well-being. Always ask a healthcare professional if you worry about oxalate and kidney stones. Enjoy watermelon as part of a balanced diet to gain its many health benefits.



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