It’s no secret that watermelon is one of the most popular summer fruits. However, when it comes to nutrition, does watermelon hold up? Yes!

Watermelon is a source of important nutrients like potassium and lycopene. Ensuring you get enough potassium in your diet is important as it can help to reduce blood pressure, increase insulin sensitivity and reduce muscle soreness after exercise. Lycopene is a potent antioxidant and antioxidants are important as they help to reduce potential harmful damage to our cells.

Watermelon is also a great source of water containing roughly 90% water and adequate hydration is extra crucial during hot summer days.

Fun Fact: Did you know that B.C. grows watermelon?

Spicy Grilled Watermelon

By Kelsey Moore RD, Nutrition Operations Manager Choices Markets


  • 1 Mini watermelon
  • 1 tbsp. Brown sugar
  • 2 tsp. Red chilli flakes
  • 1 tbsp. Avocado oil
  • Lime zest from 1 lime
  • Juice from 1 lime
  • Pinch of Sea salt to taste
  • Serve with mint leaves *Optional


  1. Heat grill to medium heat, about 500F
  2. In a shallow bowl or pan, whisk together brown sugar, red chilli flakes, avocado oil, sea salt, and lime zest and juice.
  3. Cut watermelon into triangles. Soak each piece in the mixture for 2 minutes.
  4. Place each piece on the grill for about 3 minutes per side or until grill marks appear.
  5. Serve with mint if desired.

Nutrition Facts

  • Serving Size: Per 1 cup
  • Potassium 112 mg
  • Beta carotene 303 ug
  • Choline 4.1 mg
  • Lycopene 4532 ug

If you are looking for more information on nutrition, please reach out to Choices’ Nutrition Team or visit the Kitsilano location at 2627 West 16th Avenue. For more recipes visit

Last modified: July 23, 2021

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