Watermelon
A hydrating fruit that's also one of the richest dietary sources of lycopene, even more concentrated than tomatoes when fully ripe.
Heart Health
Recovery
Energy
Watermelon is hydrating and rich in vitamins A and C, lycopene, and antioxidants. It supports hydration, skin health, and may reduce inflammation. Enjoy chilled or in fruit salads.
Watermelon
Per
1 cup, diced (152g)
Calories
46
Vitamin K
0%
Vitamin A
5%
Vitamin C
14%
Vitamin B12
0%
Vitamin D
0%
Iron
2%
Magnesium
4%
Potassium
4%
Calcium
1%
Fiber
0.6g
Nutrition Highlights
Lycopene, citrulline, vitamin C, water content
Fuhrman ANDI chart, 2.5 cups
Nutrition Density Score (ANDI Score)
91
Standard, well-documented food, figures reflect typical USDA-reported values
Prep Tip
Let it fully ripen before cutting, lycopene content increases significantly as the flesh deepens from pink to deep red.
Absorption Boost
Healthy fats (a little feta or nuts), helps absorb the fat-soluble lycopene
Mint or lime, classic pairings that also aid digestion
Use Caution If
You're managing blood sugar closely, watermelon has a high glycemic index despite being low in total sugar per bite; watch portion size
You have FODMAP sensitivity, watermelon is relatively high in fructose for some sensitive individuals
Storage
Store whole at room temperature or refrigerated; once cut, refrigerate and use within 3-4 days.
Biomarkers to Track
Subjective
(Daily)
Hydration and exercise recovery
Skin appearance
Objective
(Quarterly)
Blood pressure
Lycopene status (if tested)