Watermelon
A hydrating summer fruit that is over 90% water and provides lycopene, vitamin C, and vitamin A.
What Watermelon Provides
Watermelon is the most water-dense common fruit — roughly 139 g of a 152 g cup is water. That makes it useful for hydration in hot weather, and it means the fruit is very low in calories for its volume. It also supplies lycopene, the carotenoid pigment that gives the flesh its red colour, along with vitamin C and vitamin A.
Nutrition Highlights
Water Content
About 139 g of water per cup. This contributes to daily fluid intake and may be helpful in hot climates or after exercise.
Lycopene
Watermelon provides around 6.9 mg of lycopene per cup, comparable to raw tomato. Lycopene is a carotenoid antioxidant being studied for its role in prostate and cardiovascular health. Unlike vitamin C, lycopene is better absorbed when the fruit is heated.
Vitamin C and Vitamin A
A cup supplies roughly 12 mg of vitamin C and 43 µg of vitamin A. Vitamin A contributes to normal vision and immune function.
Low Calorie Density
At about 46 kcal per cup, watermelon is one of the lowest-calorie fruits, which makes it easy to include in a balanced diet.
How to Include Watermelon in a Balanced Diet
- Diced and eaten fresh as a hydrating snack.
- Blended into cold soups or smoothies with mint and lime.
- Tossed with feta and mint in a summer salad.
- Frozen into ice lollies with no added sugar.
- Added to a fruit platter alongside mango and berries.
Who Might Want to Watch Portions
Watermelon has a high glycaemic index despite its low calorie content, because its sugars are absorbed quickly in the absence of much fibre. People with diabetes may want to eat it alongside protein or fat, or keep the portion to about one cup. Its high water and potassium content is also worth noting for people on fluid-restricted or potassium-restricted diets.