Watermelon (Fresh) Overview
Watermelon is exceptionally high in lycopene - providing more than tomatoes - along with citrulline, an amino acid that may improve blood flow and exercise performance. This hydrating fruit is 92% water while providing vitamin C and antioxidants. Despite being sweet, watermelon is low in calories and may support heart health and recovery.
Why Watermelon (Fresh) Helps With Weight Loss
Successful weight loss isn't about deprivation—it's about choosing foods that satisfy hunger, provide essential nutrients, and support your metabolism. The best weight loss foods are nutrient-dense, meaning they deliver maximum nutrition per calorie.
Watermelon (Fresh) Nutrition Facts
Per 152g (1 cup diced)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 46 | — |
| Protein | g | 0% |
| Total Carbohydrates | 11.5g | 4% |
| Dietary Fiber | 0.6g | 2% |
| Sugar | g | — |
| Total Fat | g | 0% |
| potassium | 170mg | % |
| vitaminC | 12.3mg | % |
| vitaminA | 43mcg | % |
GI: 72 ()
Key Nutrients in Watermelon (Fresh) for Weight Loss
Fiber
0.6gSupports weight loss by providing essential fiber
Best Ways to Eat Watermelon (Fresh) for Weight Loss
- Eat fresh, cold watermelon on hot days
- Blend into refreshing smoothies
- Grill for caramelized flavor
- Add to fruit salads with mint
- Make watermelon juice or agua fresca
- Freeze into healthy popsicles
Pro Tip:
For sustainable weight loss, aim for a moderate calorie deficit of 300-500 calories per day. This allows for steady fat loss while preserving muscle mass and energy levels.
Watermelon (Fresh) Health Benefits
- Exceptionally high in lycopene - more than tomatoes
- Contains citrulline improving blood flow and performance
- 92% water - excellent for hydration
- Good vitamin C source (21% DV)
- Very low calorie (46 per cup) despite sweetness
- May reduce muscle soreness after exercise
- Supports heart health and blood pressure
- May improve erectile function via citrulline
Important Considerations
- High glycemic index but low glycemic load due to water content
- May cause bloating in those sensitive to FODMAPs
- Seeds edible but may be choking hazard
- Allergies rare but possible
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