Watermelon is a low-fat, low-calorie snack that can provide a quick source of energy. One cup of diced watermelon contains 46 calories, nearly all of which come from carbohydrates. One cup contains 11.5 g of carbs, 9.4 of which are sugar. Most of the sugar in watermelon is in the form of fructose or glucose, both of which can be broken down quickly by the body to be used as energy. Watermelon contains almost no fat, with only 0.2 g per cup.
Minerals
Although watermelon does not provide a large amount of any one mineral, it supplies small amounts of numerous minerals. One cup provides 7 percent of the daily value of copper, which helps you form red blood cells. One cup also provides 4 percent of potassium, which is important for proper muscle and heart function. Additionally, each cup supplies 4 percent of magnesium, which supports proper heart rhythm. One cup of watermelon also contains smaller amounts of calcium, iron, phosphorus, sodium, zinc and manganese.
Vitamin C
Watermelon is high in vitamin C, a water-soluble vitamin that is important for numerous body functions, including iron absorption, proper wound healing and skin health. It also acts as an antioxidant to protect your body from stress. One cup of watermelon provides 16 percent of the daily value of vitamin C for women and 14 percent for men. You need extra vitamin C if you smoke, are pregnant or are recovering from surgery. Vitamin C must be ingested daily, as it is excreted through the urine on a regular basis.
Other Vitamins
Watermelon also contains smaller amounts of numerous other vitamins, including pantothenic acid, vitamin B-6 and vitamin A. One cup provides 7 percent of the daily value of pantothenic acid, which is essential for proper metabolism. Each cup also supplies 5 percent of vitamin B-6. B-6 supports the nervous system and assists with proper hormone function. Additionally, one cup of watermelon supplies 6 percent of the daily value of vitamin A for women and 5 percent for men. Vitamin A supports healthy vision, and is especially important for proper night vision.
Lycopene
Watermelon also contains a large amount of lycopene. Lycopene is a carotenoid that gives foods such as watermelon, tomatoes and grapefruit their red color. Like vitamin C, carotenoids act as antioxidants to protect you from stress, such as that from exposure to environmental pollution. According to the American Dietetic Association, consumption of lycopene might reduce your risk of prostate cancer and heart disease.
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