Nutritionist outlines watermelon nutrients, cautions on overconsumption

ANBAR, Iraq — A nutrition expert says watermelon is about 92% water, helping with hydration, though there is no scientific evidence it replaces drinking water. One slice contains roughly 46 calories and 9 grams of sugar, offering a low-calorie option for satisfying sweet cravings. The fruit's red flesh is rich in lycopene, an antioxidant linked to reduced inflammation and better heart health. A one-cup serving provides about 12 grams of carbohydrates, 7-10 milligrams of lycopene, and no fat or salt. Watermelon also contains around 100 milligrams of citrulline per serving, an amino acid that supports nitric oxide production, helping relax blood vessels and regulate blood pressure. A study from Louisiana State University found that watermelon juice may limit the temporary decline in vascular function that occurs when blood sugar rises. A one-cup serving also supplies vitamin A for immune support, vitamin C for cell protection, and about 170 milligrams of potassium for muscle and fluid balance. Nutritionist Leyla Sauter said the fruit's fiber content makes eating it in slices more suitable for people with diabetes, and warned that excessive consumption can lead to drug interactions.