Is Lemon Water Good for You? How much does a watermelon weigh Fit’s content is for informational and educational purposes only. Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment.
Debra Manzella, MS, RN, is a corporate clinical educator at Catholic Health System in New York with extensive experience in diabetes care. Verywell Fit articles are reviewed by board-certified physicians and diet and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Mia Syn, MS, RDN is a registered dietitian nutritionist with a master of science in human nutrition. She is also the host of Good Food Friday on ABC News 4. Watermelon is an excellent source of lycopene and vitamins A and C.
The following nutrition information is provided by the USDA. The carbohydrates in watermelon are mostly sugars, with only a little fiber. Half of the sugar is fructose, one quarter is glucose, and less than one quarter is sucrose, with other sugars making up minor fractions. If you are counting carbohydrates, it’s best to measure watermelon carefully. This means it could give you a faster rise in blood sugar than foods with a lower GI. For dietary tracking purposes, you can consider watermelon a non-fat food.
Watermelon has only a little protein, with just under 1 gram per cup. Interestingly, some companies produce watermelon seed protein by sprouting and shelling the seeds. You won’t be able to get that level of protein from fresh seeds, however, because the shell of the seed prevents digesting the protein inside. A fully ripe red watermelon contains higher levels of nutrients than less ripe watermelon. A single serving of watermelon is a good source of vitamin C and vitamin A, providing a significant percentage of your daily requirement for each.
A is important for eye health. One cup of diced or balled watermelon contains around 46 calories. Beyond being a sweet summer treat, watermelon can boost your health in several ways. If you or your children struggle to drink enough water—especially on hot summer days—try a few servings of watermelon.
You’ll get extra micronutrients along with your hydration. Tomatoes are well known as a source of lycopene, but a fully ripe watermelon has even more lycopene than a tomato. Other antioxidants in watermelon include flavonoids, carotenoids, and triterpenoids. Antioxidants such as these assist in cell repair and may help lower your risk of infections and some cancers.
They also showed reductions in body weight, body mass index, waist-to-hip ratio, and blood pressure. The amino acid citrulline is present in significant amounts in watermelon. You can find capsules of concentrated citrulline sold as a nutritional supplement for sports performance. The benefits of citrulline are not conclusive, although some studies show that citrulline supplements might reduce the feeling of fatigue during exercise.