Nutrition Facts
The two main nutrients in watermelon are water (91%) and carbohydrates (7.5%). It has relatively few calories and nearly no protein or fat.
2/3 cup (100 grams) of raw watermelon has the following nutrients:
- Calories: 30
- Water: 91%
- Protein: 0.6 grams
- Carbs: 7.6 grams
- Sugar: 6.2 grams
- Fiber: 0.4 grams
- Fat: 0.2 grams
Carbs
Each cup of watermelon has 12 grams of carbohydrates (152 grams).
The majority of the carbohydrates are simple sugars like sucrose, fructose, and glucose. A little quantity of fiber is also present in watermelon.
Watermelons have a high glycemic index (GI), which is a measurement of how rapidly foods elevate blood sugar levels after meals. The GI varies from 72 to 80.
Watermelon has a very modest carb content per serving, thus consuming it shouldn’t have a significant impact on blood sugar levels.
Fibers
Only 0.4 grams of fiber are present in 2/3 cups of watermelon, making it a low source of fiber (100 grams).
However, because it contains a lot of fructose, it is regarded as having a high FODMAP (fermentable, short-chain carbohydrates) content.
If someone has fructose malabsorption or another condition that prevents them from adequately digesting it, eating a lot of it might induce unpleasant stomach symptoms.
SUMMARY
Watermelon is low in calories and fiber and consists mostly of water and simple sugars. It also contains FODMAPs, which cause digestive problems in some people.
Vitamins and Minerals
Vitamin C and a number of other vitamins and minerals are both abundant in watermelon.
- Vitamin C. This antioxidant is essential for skin health and immune function.
- Potassium. This mineral is important for blood pressure control and heart health.
- Copper. This mineral is most abundant in plant foods and often lacking in the Western diet.
- Vitamin B5. Also known as pantothenic acid, this vitamin is found in almost all foods to some extent.
- Vitamin A. Watermelon contains beta carotene, which your body can turn into vitamin A.
SUMMARY
In addition to having a significant quantity of potassium, copper, vitamin B5, and vitamin A, watermelon also has a considerable level of vitamin C. (from beta carotene).
