Watermelon 101: Nutrition Facts and Health Benefits

The watermelon (Citrullus lanatus) is a vast, sweet organic product initially from southern Africa. It’s identified with melon, zucchini, pumpkin, and cucumber.

Watermelon is pressed with water and supplements, contains not many calories, and is extraordinarily reviving.

Likewise, it’s a decent dietary wellspring of both citrulline and lycopene, two amazing plant mixes.

This succulent melon may have a few medical advantages, including lower pulse, improved insulin affectability, and decreased muscle soreness.

While watermelons are dominatingly eaten crisp, they can likewise be solidified, made into juice, or added to smoothies.

This article lets you know all that you have to think about watermelon.

Sustenance Facts

Watermelon comprises generally of water (91%) and carbs (7.5%). It gives no protein or fat and is exceptionally low in calories.

The supplements in 2/3 container (100 grams) of crude watermelon are (1):

Calories: 30

Water: 91%

Protein: 0.6 grams

Carbs: 7.6 grams

Sugar: 6.2 grams

Fiber: 0.4 grams

Fat: 0.2 grams


Watermelon contains 12 grams of carbs per container (152 grams).

The carbs are for the most part basic sugars, for example, glucose, fructose, and sucrose. Watermelon likewise gives a little measure of fiber.

The glycemic list (GI) — a proportion of how rapidly sustenances raise glucose levels after dinners — of watermelons ranges from 72– 80, which is high (2).

Notwithstanding, each serving of watermelon is moderately low in carbs, so eating it ought not majorly affect glucose levels.


Watermelon is a poor wellspring of fiber, giving just 0.4 grams per 2/3 container (100 grams).

Notwithstanding, because of its fructose content, it is viewed as high in FODMAPs, or fermentable short-chain starches (3).

Eating high measures of fructose can cause terrible stomach related side effects in people who can’t completely process them, for example, those with fructose malabsorption (4).

Nutrients and Minerals

Watermelon is a decent wellspring of nutrient C and an OK wellspring of a few different nutrients and minerals.

Nutrient C. This cell reinforcement is fundamental for skin wellbeing and safe capacity (5, 6).

Potassium. This mineral is essential for pulse control and heart wellbeing (7).

Copper. This mineral is most inexhaustible in plant nourishments and frequently ailing in the Western eating routine (8).

Nutrient B5. Otherwise called pantothenic corrosive, this nutrient is found in practically all sustenances to some degree.

Nutrient A. Watermelon contains beta carotene, which your body can transform into nutrient A.

May Improve Migraine

Low dimensions of magnesium have been connected to headache, a condition portrayed by serious, repeating cerebral pains (20).

One 12-week think about found that individuals with headache who took a day by day supplement containing 600 mg of magnesium experienced 42% less headache assaults, and the assaults were less serious (21).

Another audit of 5 ponders demonstrated that treating headache with 600 mg of magnesium — an abnormal state portion — was sheltered and viable (22).

All things considered, more investigations are required before firm dose suggestions can be made for treating headache.

Symptoms and Risks

In spite of the fact that magnesium supplements are for the most part thought to be protected, you should check with your human services supplier before taking them — particularly in the event that you have an ailment.

The mineral enhancement might be dangerous for individuals who take certain diuretics, heart drugs, or anti-infection agents (1).

The vast majority who take magnesium supplements don’t encounter symptoms, however it can cause gut related issues, for example, loose bowels, sickness, and spewing — particularly in extensive portions (20).

Note that individuals with kidney issues are at a higher danger of encountering antagonistic impacts identified with these enhancements (23).

Also, proof to recommend that magnesium supplements advantage individuals who are not lacking is inadequate.


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