Watermelon nutrition & health
Low calorie, high hydration — why nutritionists call watermelon a summer superfruit.
Basic nutrition (per 2-cup serving, diced)
| Nutrient | Amount |
|---|---|
| Calories | ~80 |
| Water content | ~92% |
| Vitamin C | ~25% Daily Value |
| Vitamin A | ~8% Daily Value |
| Lycopene | High among fresh fruits |
| Citrulline | Present ( amino acid studied for circulation ) |
Hydration
Watermelon's high water content makes it ideal for hot Eastern Oregon summers and athletic recovery. It provides electrolytes like potassium with far less sugar per volume than most sodas or sports drinks.
Lycopene and antioxidants
Red-fleshed watermelon is one of the best dietary sources of lycopene, the antioxidant also found in tomatoes. Deep red Hermiston melons ripened on the vine may offer particularly high levels when eaten at peak season.
Diet-friendly snacking
At roughly 46 calories per cup, watermelon fits weight-management plans when portion size is reasonable. The fiber and water combination helps you feel satisfied without dense calories.
Related: How to pick a ripe melon · When to buy