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  • Nutrition Hub

Watermelon

Watermelon is a hydrating summer fruit composed of over 90% water, offering a refreshing way to meet fluid needs. Beyond hydration, it provides meaningful amounts of lycopene, vitamin C, and vitamin A
  • Nutrition Facts

Serving Size: 1 cup diced (152g)

  • Calories: 46
  • Calories: 46
  • Fiber: 0.6g
  • Sugar: 9.4g
  • Protein: 0.9g
  • Fat: 0.2g
  • Key Nutrients
Vitamin C, Vitamin A, Lycopene
  • Key Vitamins
Vitamin C (21% DV), Vitamin A (18% DV), Vitamin B6, Vitamin B1
  • Essential Minerals
Potassium, Magnesium, Copper
  • Glycemic Impact
What’s This?
  • Glycemic Index (GI)
  • GI Score
  • Glycemic Load (GL)
  • GI per 100g:
  • Impact
  • Glycemic Scale Rating
Low (0-55)
Medium (56-69)
High (70+)
0 20 40 60 80 100
Fresh watermelon, whole and sliced, on white background
Fresh watermelon, whole and sliced, on white background
  • Health Benefits:

    • One of the richest natural sources of lycopene, a carotenoid antioxidant associated with heart and skin health.

    • Contains approximately 92% water, making it excellent for hydration during warm weather or after exercise.

    • Provides citrulline, an amino acid that the body converts to arginine, potentially supporting healthy blood flow.

    • A good source of vitamin A (as beta-carotene), supporting eye health and immune function.

    • Low in calories per serving despite its sweetness, offering a refreshing, nutrient-dense option for satisfying sugar cravings.

    • Related reading: Why Hydration Matters More Than You Think
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What’s This?

Glycemic Index (GI)

GI measures how fast a food raises blood sugar.

Glycemic Load (GL)

Tells you how big that rise actually is once portion size is factored in.

Example:

Watermelon has a high GI (it digests quickly) but a low GL because a normal serving doesn’t
contain many carbs so the actual blood-sugar impact is small.

Why it matters:

Understanding both GI and GL gives you a clearer picture of how foods affect your blood sugar both the speed of the rise and the true impact based on the portion you eat.