Track Habits
FruitsMelons

Watermelon

Evidence-based nutritional information, health benefits, and longevity research for watermelon. Serving size: 152g (1 cup diced)

46
Calories
0.9g
Protein
0.2g
Fat
11.5g
Carbs

Complete Nutritional Profile

Per 152g (1 cup diced)

Macronutrients
Calories46 kcal
Protein0.9g
Carbohydrates11.5g
Fiber0.6g
Sugar9.4g
Total Fat0.2g
Saturated0.02g
Monounsaturated0.05g
Polyunsaturated0.05g
Sodium2mg
Vitamins
Vitamin C12.3 mg
Vitamin A865 IU
Vitamin B60.07 mg
Minerals
Potassium170 mg
Magnesium15 mg
Phosphorus17 mg
Phytonutrients & Bioactive Compounds
Plant compounds with health-promoting properties beyond basic nutrition
Lycopene: Powerful antioxidant (more bioavailable than from tomatoes)
Citrulline: Amino acid that converts to arginine, supports circulation
Beta-carotene: Antioxidant, vitamin A precursor
Cucurbitacin E: Anti-inflammatory compound

Health Benefits

Evidence-based health benefits of watermelon

Very low calorie (46 cal per cup) ideal for hydration and weight management

Highest lycopene content of common fruits (higher bioavailability than tomatoes)

Rich in citrulline which may improve athletic performance and blood flow

92% water content - excellent for hydration

Good source of vitamin C for immune function

May reduce muscle soreness after exercise

Supports cardiovascular health through lycopene and citrulline

Longevity & Healthspan Research

Latest scientific evidence on watermelon and healthy aging

Higher lycopene intake associated with 17-26% lower risk of stroke and cardiovascular disease
Li & Xu, Nutrients 2013Meta-analysis
Citrulline from watermelon improves arterial function and may lower blood pressure
Figueroa et al., American Journal of Hypertension 2012Randomized controlled trial
Watermelon juice reduces muscle soreness and improves recovery after exercise
Tarazona-Díaz et al., Journal of Agricultural and Food Chemistry 2013Clinical trial
Lycopene from watermelon more bioavailable than from tomatoes due to food matrix
Edwards et al., Journal of Nutrition 2003Bioavailability study

How to Use Watermelon

Optimal Intake

1-2 cups daily, especially in summer. One cup = 46 calories. Excellent for hydration and weight management. Very healthspan-friendly.

Preparation Methods
  • Eat fresh for maximum nutrients
  • Freeze for refreshing summer treat
  • Blend into smoothies
  • Grill briefly for unique flavor (concentrates lycopene)
  • Red watermelon has more lycopene than yellow
  • Eat closer to the rind for more citrulline
Bioavailability Tips

Lycopene in watermelon is highly bioavailable without added fat (unlike tomatoes). Riper watermelons have more lycopene.

Food Synergies
Combine with these foods for enhanced benefits
  • Combine with feta cheese for classic summer salad
  • Pair with mint for refreshing flavor and digestion
  • Add lime juice for vitamin C boost
  • Eat with nuts for protein balance
Contraindications & Considerations
  • Melon allergy (rare)
  • High in FODMAPs - may cause digestive issues in sensitive individuals
  • Very high in citrulline may interact with medications affecting nitric oxide
  • Natural sugars - monitor portions if managing blood sugar