Fruit
Watermelon
Nutrition facts
Serving: 1 cup (150 g)
| Nutrient | Per serving | % DV |
|---|---|---|
| Calories | 45 kcal | |
| Protein | 0.9 g | |
| Carbs | 11.3 g | |
| Fibre | 0.6 g | 2 % |
| Sugars | 9.3 g | 9 % |
| Fat | 0.2 g | 0 % |
| Saturated fat | 0 g | 0 % |
| Sodium | 2 mg | 0 % |
Values per serving, calculated from the USDA FoodData Central (SR Legacy).
What the label does not say
- Watermelon is more than 90% water: one cup brings 45 kcal and 9 g of sugars, less by weight than most fruits, but a wedge of melon often weighs 300 g or more.
- Its red flesh is one of the most concentrated dietary sources of lycopene, more than raw tomato by weight (USDA), and that lycopene is absorbed without cooking (Edwards et al., 2003).
Preparation
Whole and kept at room temperature, watermelon gains lycopene and beta-carotene over a few days, which refrigeration slows (Perkins-Veazie and Collins, 2006); once cut, refrigerate it.
To mention to a professional
- Watermelon is among the foods of the oral allergy syndrome linked to ragweed pollen, with melon, cucumber and banana.
- Rich in excess fructose and mannitol, it is rated “high” in FODMAPs; on a low-FODMAP diet supervised by a professional, the tolerated serving is small.
Sources
- Watermelon, raw
- USDA FoodData Central, SR Legacy (watermelon and tomato, lycopene)
- Edwards et al., 2003 (lycopene bioavailability from watermelon)
- Rimando and Perkins-Veazie, 2005 (citrulline in watermelon)
- Perkins-Veazie and Collins, 2006 (storage and carotenoids)
- Atkinson et al., 2008 (glycemic index and glycemic load)
- Monash University, FODMAP database
- AAAAI, Oral allergy syndrome (ragweed pollen)
Educational information: it does not replace the advice of a health professional, especially if you take medication, are pregnant or are breastfeeding.