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Nutritional breakdown of watermelon
One cup of diced watermelon (152 grams) contains 43 calories, 0 grams of fat, 2 milligrams of sodium, 11 grams of carbohydrate (including 9 grams of sugar) and 1 gram of fiber. One cup of watermelon will provide 17% of vitamin A, 21% of vitamin C, 2% of iron and 1% of calcium needs for the day.
Watermelon also contains thiamin, riboflavin, niacin, vitamin B-6, folate, pantothenic acid, magnesium, phosphorus, potassium, zinc, copper, manganese, selenium, choline, lycopene and betaine. According to the National Watermelon Promotion Board, watermelon contains more lycopene than any other fruit or vegetable.
Despite being a great source of the above nutrients, watermelon is made up of 92% water.
How to incorporate more watermelon into your diet
Jazz up a boring salad by adding watermelon or add to a few ice cubes in a blender for a cold refreshing treat!
Look for a watermelon that is firm, heavy and symmetrical without soft spots or bruising.
Place diced watermelon and a few ice cubes in a blender for a cold refreshing treat that's perfect for rehydrating after exercise or a day in the sun.
Jazz up a boring salad by adding watermelon, mint and fresh mozzarella to a bed of spinach leaves. Drizzle with balsamic.
Visit the National Watermelon Board's recipe site for even more fun, inventive ideas on how to incorporate more watermelon into your diet.
Potential health risks of consuming watermelon
It is the total diet or overall eating pattern that is most important in disease prevention and achieving good health. It is better to eat a diet with variety than to concentrate on individual foods as the key to good health.
Have you enjoyed reading about the potential health benefits of watermelon? Take a look at our collection of articles about other fruits and vegetables.
Alternatively, read our article about the top 10 healthy foods for your daily diet.