Source: USDA FoodData Central · Raw · Data verified by CaloriesCalc
* % Daily Value based on a 2,000 kcal diet.
| Nutrient | Amount | % Daily Value | Bar |
|---|---|---|---|
| Vitamin A | 569 IU | 11% | |
| Vitamin C | 8.1 mg | 9% | |
| Lycopene | 7.6 mg | Antioxidant | |
| Potassium | 112 mg | 2% | |
| Vitamin B6 | 0.05 mg | 3% | |
| Magnesium | 10 mg | 2% | |
| Thiamine (B1) | 0.03 mg | 3% | |
| Copper | 0.04 mg | 4% | |
| Calcium | 7 mg | 1% | |
| Phosphorus | 11 mg | 1% |
| Weight | Calories | Carbs | Protein | Fat |
|---|
| Serving | Weight | Calories | Carbs | Net Carbs | Fat |
|---|---|---|---|---|---|
| 1 cup diced | 152g | 46 kcal | 11.5g | 11.2g | 0.6g |
| 1 wedge (⅛ melon) | 286g | 86 kcal | 21.6g | 21.0g | 1.1g |
| 1 oz | 28g | 8 kcal | 2.1g | 2.0g | 0.1g |
Watermelon is 92% water — the highest water content of any common fruit. Its carbs are almost entirely simple sugars with very little fiber (0.4g/100g). This gives it a high glycemic index but very low glycemic load due to its low calorie density.
Watermelon contains 7.6mg of lycopene per 100g — the highest concentration of any commonly consumed fruit, higher even than tomatoes (2.5mg/100g raw). Lycopene is a carotenoid antioxidant associated with reduced risk of prostate cancer, cardiovascular disease, and UV-induced skin damage. Unlike tomatoes, watermelon lycopene is more bioavailable in its raw form without cooking.
Watermelon is uniquely rich in L-citrulline — a non-essential amino acid found in the flesh and particularly the rind. Citrulline is converted to arginine in the body, which increases nitric oxide production and dilates blood vessels. Evidence suggests watermelon juice before exercise reduces muscle soreness by 40% compared to placebo, and may improve time to exhaustion by 7–10% in endurance athletes.
At 92% water content, watermelon is effectively a solid beverage. A 2-cup serving provides approximately 285ml of water alongside electrolytes (potassium, magnesium), making it more effective for hydration than plain water because the natural sugars and electrolytes facilitate cellular water uptake. This makes watermelon particularly valuable in hot weather and post-exercise recovery.
Watermelon has a high glycemic index of approximately 76, which concerns some people with blood sugar conditions. However, its glycemic load per serving is actually very low (GL≈5 per cup) because it has so few carbohydrates per serving. A person with diabetes can typically eat 1–2 cups of watermelon without significant blood sugar impact — the GL matters more than the GI for real-world blood sugar management.
Nutrition values sourced from USDA FoodData Central. Values are averages and may vary. Not medical advice.