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Watermelon nutrition, glycemic index, acidty and serving size

Watermelon, raw
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Watermelon

Watermelon
Glycemic index ⓘ Gi values are taken from various sources including USDA and NHS. GI values less than 55 are considered as low. Values above 70 are considered as high.
72 (high)
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 NLEA serving (280 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula.On PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower negative value is the more alkaline the effect is. 0 is neutral.
-2 (alkaline)
Calories
30
77% Vitamin A
74% Vitamin C
62% Cryptoxanthin, beta
62% Lycopene
60% Vitamin A, RAE
Explanation: This food contains more Vitamin A than 77% of foods. More importantly, although there are several foods (23%) which contain more Vitamin A, this food itself is rich in Vitamin A more than it is in any other nutrient. Similarly it is relatively rich in Vitamin C, Cryptoxanthin, beta, Lycopene and Vitamin A, RAE

Watermelon Glycemic index (GI)

72

Based on the numbers from The International Tables of Glycemic Index, the glycemic index of a raw watermelon from Australia, containing 10g of carbohydrates, is 80±3. In parallel with that, a raw watermelon, containing 25g of carbohydrates has a GI of 72±13. The difference in carbohydrate concentration is based on season and the growing environment. Based on these numbers, the average GI of a watermelon is 76.

 Despite the high GI, watermelon’s glycemic load of 4-6 is low, meaning one serving of a watermelon contains only 6g of carbohydrates.

According to Harvard Health Publishing a raw watermelon has a GI of 76±4.

Another study has shown different numbers for a GI of a watermelon. They found red-fleshed seedless watermelon to have a GI of 51±2. Red-fleshed seeded watermelon has a slightly lower GI of 48±1, with yellow-fleshed watermelon having an even lower GI of 47±2. This study has shown that there is no difference between the GI of a red fleshed seedless watermelon and the juice extracted from it. (3)

Other researches have shown watermelon from the Philippines to have a GI of 48±4 (4) and Malaysian watermelon to have a GI of 55±3 (5).

A watermelon’s glycemic index can be high or low, depending on the maturity stage, fibre and fat content, processing and treatment of the sample and other factors.

Watermelon consists of over ninety percent water, but another one of watermelon’s components is a carotenoid called lycopene. This is the compound that gives a watermelon its colour and it has gained attention from scientists due to its bioavailability and high absorption levels in a watermelon. It has been studied to have positive effects on cardiovasculature. It has a therapeutic role against life threatening metabolic diseases, such as cancer and diabetes(6).

Another compound found in high concentrations in a watermelon is an amino acid called L-citrulline. It has been proven to benefit cardiovascular health in direct and indirect pathways and can possibly be used as a non-pharmaceutical treatment for insulin resistance, high blood pressure and other cardiovascular diseases (7).

Despite all these positive effects people with diabetes are advised to moderate watermelon intake and combine high sugar fruits with healthy fats, fiber and proteins to slow the absorption of glucose into the bloodstream.

Sources.

  1. https://care.diabetesjournals.org/content/diacare/suppl/2008/09/18/dc08-1239.DC1/TableA1_1.pdf
  2. https://www.health.harvard.edu/diseases-and-conditions/glycemic-index-and-glycemic-load-for-100-foods
  3. http://www.ifrj.upm.edu.my/25%20(06)%202018/(41).pdf
  4. https://www.academia.edu/17584643/
  5. https://www.researchgate.net/publication/5488788
  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4464475/
  7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6073798/
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Macronutrients chart

Protein:
Daily Value: 1%
0.61 g of 50 g
1%
Fats:
Daily Value: 0%
0.15 g of 65 g
0%
Carbs:
Daily Value: 3%
7.55 g of 300 g
3%
Water:
Daily Value: 5%
91.45 g of 2,000 g
5%
Other:
0.24 g

NEW NUTRITION FACTS LABEL

Nutrition Facts
___ servings per container
Serving Size ______________
Amount Per Serving
Calories 30
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 1mg
3%
TotalCarbohydrate 8g
0%
Dietary Fiber 0g
Total Sugars 6g
Includes 1g Added Sugars
Protein 1g
Vitamin D 0mcg 0%

Calcium 7mg 1%

Iron 0mg 0%

Potassium 112mg 3%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
details
High level of Cholesterol may be dangerous for your health, especially if you suffer from cardio-vascular deseases.
No Trans Fats
ok
details
Trans fats tend to increase risk of coronary heart disease according to various studies. The National Academy of Sciences (NAS) states that trans fats increase levels of LDL and decrease levels of HDL. According to NAS trans fatty acid consumption should be as low as possible while consuming a nutritionally adequate diet.
Low in Saturated Fats
ok
details
Dietary Guidelines for Americans 2015-2020 recommends using less than 10 percent of calories from saturated fats link
Low in Sodium
ok
details
Extensive usage of sodium is not recommended for the people suffering from hypertonia.
Low in Sugars
ok
details
Using too much sugars can lead to weight gain or diabetes.

Mineral coverage chart

Calcium: 7 mg of 1,000 mg 1%
Iron: 0.24 mg of 18 mg 1%
Magnesium: 10 mg of 400 mg 3%
Phosphorus: 11 mg of 1,000 mg 1%
Potassium: 112 mg of 3,500 mg 3%
Sodium: 1 mg of 2,400 mg 0%
Zinc: 0.1 mg of 15 mg 1%
Copper: 0.042 mg of 2 mg 2%
Manganese: 0.038 mg of 2 mg 2%
Selenium: 0.4 µg of 70 µg 1%
Choline: 4.1 mg of 550 mg 1%

Mineral chart - relative view

Manganese
0.038 mg
TOP 69%
Potassium
112 mg
TOP 80%
Copper
0.042 mg
TOP 84%
Magnesium
10 mg
TOP 84%
Calcium
7 mg
TOP 85%
Iron
0.24 mg
TOP 87%
Zinc
0.1 mg
TOP 91%
Selenium
0.4 mg
TOP 91%
Phosphorus
11 mg
TOP 92%
Choline
4.1 mg
TOP 93%
Sodium
1 mg
TOP 98%

Vitamin coverage chart

Vitamin A: 569 IU of 5,000 IU 11%
Vitamin E : 0.05 mg of 20 mg 0%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 8.1 mg of 60 mg 14%
Vitamin B1: 0.033 mg of 2 mg 2%
Vitamin B2: 0.021 mg of 2 mg 1%
Vitamin B3: 0.178 mg of 20 mg 1%
Vitamin B5: 0.221 mg of 10 mg 2%
Vitamin B6: 0.045 mg of 2 mg 2%
Vitamin B12: 0 µg of 6 µg 0%
Vitamin K: 0.1 µg of 80 µg 0%
Folic acid (B9): 0 µg of 400 µg 0%

Vitamin chart - relative view

Vitamin A
569 µg
TOP 23%
Vitamin C
8.1 µg
TOP 26%
Vitamin B5
0.221 µg
TOP 79%
Vitamin B1
0.033 µg
TOP 80%
Vitamin B6
0.045 µg
TOP 80%
Vitamin K
0.1 µg
TOP 88%
Vitamin B3
0.178 µg
TOP 88%
Vitamin B2
0.021 µg
TOP 90%
Vitamin E
0.05 µg
TOP 91%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%
Folic acid (B9)
0 µg
TOP 100%

Protein quality breakdown

Tryptophan: 7 mg of 280 mg 3%
Threonine: 27 mg of 1,050 mg 3%
Isoleucine: 19 mg of 1,400 mg 1%
Leucine: 18 mg of 2,730 mg 1%
Lysine: 62 mg of 2,100 mg 3%
Methionine: 6 mg of 1,050 mg 1%
Phenylalanine: 15 mg of 1,750 mg 1%
Valine: 16 mg of 1,820 mg 1%
Histidine: 6 mg of 700 mg 1%

Fat type information

Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.05 g
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.