How much fiber in watermelon?

Watermelon contributes to the daily fiber intake, It has 0.4 grams of fiber per 100g. A serving provides 4% of the recommended daily intake. Seeds have 8 times more fiber, though.

How much fiber is in watermelon?

Watermelon has 0.4 grams of fiber per 100g. Although it has a low amount of fiber, watermelon contributes to the daily fiber intake:

  • a cup of watermelon contains 0.6 grams of fiber. This dose is 2% of the recommended daily intake.
  • a large slice of watermelon contains approximately 1.1 grams of fiber, or 4% of the Daily Value.

A whole watermelon has more than 18 grams of fiber!

Are watermelon seeds high in fiber?

Actually, watermelon seeds have more fiber per 100g than the flesh. Watermelon seeds have 3.3 grams of fiber per 100g. Watermelon seeds have 8 times more fiber than the flesh. Just a serving has almost 1 gram of fiber. This dose is nearly 4% of the Daily Value.[1]

Does watermelon juice have fiber?

On the other hand, 100% watermelon juice has only 0.4 grams of fiber per 100g. An 8 oz glass has 0.96 grams of fiber, or 3.4% of the DV.

100% watermelon juice may help us meet our daily needs of fiber. However, we shouldn’t consume high amounts because watermelon juice has too much sugar.

How much dietary fiber do we need a day?

Fiber is vital for good health. High fiber intake has been linked to a significantly lower risk of developing coronary heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases. Also, high fiber intake may lower high blood pressure and serum cholesterol levels, improve insulin sensitivity and enhance immune function![2]

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 the regulation of appetite![3]

It is highly recommended to get at least is 28 grams of fiber on a 2,000 calorie diet. People who consume more calories should get more fiber. Consuming high doses of fiber is safe. There hasn’t been established a maximum dose of fiber.

However, most people fail to consume adequate amounts of fiber. Average fiber intake for people who follow the standard Western diet is less than half of the recommended daily intake!

Fiber is naturally present only in plant-based foods. Animal products contain no fiber, while refined foods have negligible amounts.

Watermelon is more than fiber!

Despite its low fiber content, watermelon is beneficial for our health.

First, watermelon is among the richest natural 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]

Besides watermelon, pink grapefruit, guava, papaya, and tomato are by far the richest foods in lycopene.

Additionally, watermelon could help you lose weight. It keeps us full for a long time with only a few calories. Actually, if you want to lose weight, the best time to eat watermelon is before a high-calorie meal. It can help reduce total energy intake.

Last, but not least, consuming watermelon or other fruits and vegetables high in water, is the best way to stay hydrated. When we sweat, we lose more than fluids. We also lose electrolytes, which we have to replenish.

Foods high in fiber

Following a whole-food, plant-based diet boosts fiber intake. Only plants contain dietary fiber. Beans, vegetables, herbs, whole grains, seeds, and nuts are the best sources of fiber!

Most fruits contain decent amounts of fiber as well. They can help us meet our daily needs. For instance, melons, grapesstrawberries, and pineapple are great sources of fiber.

Even favorable foods, like whole grain breadpotatoes, pasta, banana, and dark chocolate, are high in fiber.

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