Watermelon is a summertime favorite that is low in calories and rich in water. It is also an excellent source of vitamins A and C, lycopene, and omega 3 fatty acids. A cup of diced watermelon (152 g) provides 46 calories, 0.9 g of protein, 11.5 g of carbohydrates, and 0.2 g of fat. The carbs in watermelon are mostly sugars, with just a little fiber.
Half of the sugar is fructose, a quarter is glucose, and less than a quarter is sucrose. Watermelon has just a little bit of protein, with just under 1 gram per cup. A single serving of watermelon is a good source of vitamin C and vitamin A, providing a significant percentage of the daily needs of each of them. If you prefer to eat it cut into wedges, a piece containing about a sixteenth part of the melon (286 grams) contains almost double that amount or approximately 86 calories.
Watermelon is low in calories and contains almost no fat. Although it provides many valuable nutrients, it is somewhat high in sugar, so people who control their sugar intake should eat this fruit in moderation. People who have hay fever or are allergic to ragweed pollen or grasses may have food pollen allergy syndrome that can cause a cross-reaction with pollen-like proteins in watermelon. Watermelon can be enjoyed beyond typical slices and added to smoothies, sauces, salads (both fruit salads and those that contain lots of vegetables).
Its subtle sweetness also goes well with cheese, nuts and other protein sources. Eating watermelon can be an enjoyable way to get essential vitamins and minerals while keeping your calorie intake low.