Watermelon Fruit Salad Bowl

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
18%
Watermelon Fruit Salad Bowl
75 min.
20
174kcal

Suggestions

Ingredients

  • 30 ounce mandarin orange segents drained canned
  •  cantaloupe halved seeded
  • cups grapes seedless
  •  wedges honeydew melon halved seeded
  • tablespoons lemon zest grated
  • 0.3 cup splenda® no calorie sweetener 
  • 40 ounce pineapple chunks drained canned
  • cups strawberries fresh halved
  • 0.5 cup water 
  • large watermelon 

Equipment

  • bowl
  • sauce pan
  • knife
  • mixing bowl
  • melon baller

Directions

  1. With a large, sharp knife, remove the top 1/4 section of the watermelon. With a melon baller, scoop flesh from inside of watermelon, removing as many seeds as possible. Leave 1/2 inch of flesh inside the shell of the watermelon. Scoop cantaloupe and honeydew in the same manner, removing as much flesh as possible, and discarding the rinds. Refrigerate fruits separately until ready to assemble.
  2. In a small saucepan over medium-high heat, bring water and SPLENDA® Granulated Sweetener to a boil.
  3. Remove from heat, and continue stirring until SPLENDA® Granulated Sweetener has completely dissolved.
  4. Add lemon zest, and set aside to cool.
  5. To serve, place watermelon balls, cantaloupe, honeydew, oranges, pineapple, strawberries, and grapes, in a large mixing bowl.
  6. Pour syrup over, and toss thoroughly.
  7. Transfer mixture to watermelon bowl, and serve. Set aside any fruit mixture that will not fit. There will be enough fruit to refill the bowl.

Nutrition Facts

Calories174kcal
Protein5.73%
Fat2.91%
Carbs91.36%

Properties

Glycemic Index
13.91
Glycemic Load
16.05
Inflammation Score
-9
Nutrition Score
12.256956520288%

Flavonoids

Cyanidin
0.24mg
Petunidin
0.02mg
Delphinidin
0.04mg
Pelargonidin
3.58mg
Peonidin
0.01mg
Catechin
0.45mg
Epigallocatechin
0.14mg
Epicatechin
0.07mg
Epicatechin 3-gallate
0.02mg
Epigallocatechin 3-gallate
0.02mg
Naringenin
0.04mg
Luteolin
1.21mg
Kaempferol
1.1mg
Myricetin
0.01mg
Quercetin
0.16mg

Nutrients percent of daily need

Calories:173.81kcal
8.69%
Fat:0.63g
0.96%
Saturated Fat:0.09g
0.57%
Carbohydrates:44.1g
14.7%
Net Carbohydrates:40.73g
14.81%
Sugar:37.99g
42.21%
Cholesterol:0mg
0%
Sodium:25.52mg
1.11%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.77g
5.53%
Vitamin C:62.22mg
75.42%
Vitamin A:2843.94IU
56.88%
Potassium:621.32mg
17.75%
Vitamin B1:0.22mg
14.77%
Fiber:3.37g
13.47%
Vitamin B6:0.25mg
12.51%
Magnesium:48.75mg
12.19%
Copper:0.24mg
11.95%
Manganese:0.18mg
9.02%
Folate:31.57µg
7.89%
Vitamin B5:0.65mg
6.53%
Vitamin B3:1.3mg
6.48%
Iron:1.15mg
6.36%
Vitamin B2:0.1mg
5.98%
Vitamin K:5.74µg
5.47%
Phosphorus:51.68mg
5.17%
Zinc:0.72mg
4.79%
Calcium:41.04mg
4.1%
Selenium:2.29µg
3.27%
Vitamin E:0.29mg
1.91%
Source:Allrecipes