How much fiber in watermelon?

What's the fiber content of watermelon?

Watermelon contains moderate amounts of fiber. A serving provides 1.1 g of fiber, or only 4% of the daily required dose! But, we should eat watermelon regularly, as it has many health benefits.

Why is it important to consume adequate amounts of fiber?

Fiber is vital for good health. High fiber intake has been linked to significantly lower risk of developing coronary heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases. Also, high fiber intake may lower elevated blood pressure and serum cholesterol levels, improve insulin sensitivity and enhance immune function![1]

Moreover, fiber contributes to healthy gut microbiota, which is crucial for good health. Gut microbiota protects the body from chronic inflammations, improves metabolic processes, and promotes weight loss, due to regulation of appetite![2]

How much dietary fiber do we need a day?

It is highly recommended to get at least is 14 g of fiber per 1,000 calories. Hence, a person who follows a typical 2,000 calorie diet should get at least 28 g of fiber a day. People who consume more calories should get more fiber. Consuming high doses of fiber is safe. There isn’t a maximum dose of fiber.

However, most people fail to consume adequate amounts of fiber. Average fiber intake for people who follow a standard Western diet is less than half of the recommended dose! Keep in mind that fiber is naturally present only in plant-based foods. Animal products contain no fiber.

How much fiber is in watermelon?

Watermelon is mainly water. It consists 92% of water. Also, it contains negligible amounts of protein or fat. In fact, almost all calories come from sugars.

Furthermore, watermelon contains moderate amounts of dietary fiber. It contains 0.4 g of fiber per 100 g. In other words, a cup of watermelon contains 0.6 g of fiber, while a large slice of watermelon contains approximately 1.1 g of fiber. These fiber doses are 2% and 4% of the daily required intake, respectively.[3]

Practically, a serving of watermelon can provide up to 4% of the daily recommended dose of fiber.

Should I eat watermelon?

Despite its low fiber content, watermelon is beneficial for our health. It’s among the richest dietary sources of lycopene.

Lycopene is a powerful antioxidant, which seems to have therapeutic effects and be beneficial for many diseases, such as cancer, cardiovascular disorders, diabetes, high blood pressure, and macular diseases.[4,5]

Additionally, watermelon could help you lose weight. It has satiating effects, as it keeps us full for a long time and above all, it’s low in calories. Actually, if you want to lose weight, the best time to eat watermelon is before a high-calorie meal in order to consume fewer total calories.

Besides watermelon, pink grapefruit, guava, papaya, and tomato are by far the richest foods in lycopene. They’re good for weight loss and have great health benefits.

Last, but not least, consuming watermelon as well as other fruits and vegetables high in water, is the best way to stay hydrated. When we sweat, we lose more than fluids. We lose electrolytes as well. Fruits such as watermelon, cucumber, tomatoes, oranges etc. replenish both lost fluids and electrolytes!

Common foods to boost your daily fiber intake

But, increasing the daily fiber intake should be everyone’s priority. Thus, it’s good for you to follow a well-balanced, whole-food, plant-based diet. Only plants contain dietary fiber. Beans, vegetables, herbs, fruits, whole-grains, seeds, and nuts are the best sources of fiber!

Even favorable foods, like whole-grain breadpotatoes, pasta, banana, and dark chocolate, are great dietary sources of fiber.

Prefer buying organic fruits in order to eat the skin as well. It’s the richest part in fiber!