Nutrients in 300 calories of Watermelon

Raw Watermelon (Citrullus lanatus).

Weight per 300 Calories

Watermelon

1000g

Raw Watermelon has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

89%

300 kcal ▼

Macro Nutrients

Watermelon

Energy300 kcal

10.3%

Raw Watermelon has 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.5 g

1.55%

Raw Watermelon has 1.5 g of Fat per 300 calories, which is 1.55% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.16 g

0.5%

Raw Watermelon has 0.16 g of Saturated Fat per 300 calories, which is 0.5% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30 g

Raw Watermelon has 0 g of Omega 3 per 300 calories, which is 0% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.5 g

2.94%

Raw Watermelon has 0.5 g of Omega 6 per 300 calories, which is 2.94% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Watermelon has 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate75.5 g

58%

Raw Watermelon has 75.5 g of Carbohydrate per 300 calories, which is 58% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars62 g

85.5%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw Watermelon has 62 g of Sugars per 300 calories, which is 85.5% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose33.6 g

46.3%

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

Raw Watermelon has 33.6 g of Fructose per 300 calories, which is 46.3% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose16 g

Raw Watermelon has 15.8 g of Glucose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose12 g

Raw Watermelon has 12.1 g of Sucrose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber4 g

10.5%

Raw Watermelon has 4 g of Fiber per 300 calories, which is 10.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein6.1 g

11%

Raw Watermelon has 6.1 g of Protein per 300 calories, which is 11% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Watermelon

Vitamin A280 μg

31%

RAE, retinol activity equivalents

Raw Watermelon has 280 μg of Vitamin A per 300 calories, which is 31% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.33 mg

27.5%

Thiamine

Raw Watermelon has 0.33 mg of Vitamin B1 per 300 calories, which is 27.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.21 mg

16%

Riboflavin

Raw Watermelon has 0.21 mg of Vitamin B2 per 300 calories, which is 16% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.78 mg

11%

Niacin, nicotinic acid, niacinamide

Raw Watermelon has 1.78 mg of Vitamin B3 per 300 calories, which is 11% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.2 mg

44.2%

Pantothenic acid

Raw Watermelon has 2.21 mg of Vitamin B5 per 300 calories, which is 44.2% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.45 mg

34.6%

Pyridoxine

Raw Watermelon has 0.45 mg of Vitamin B6 per 300 calories, which is 34.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B930 μg

7.5%

Folates and Folic Acid

Raw Watermelon has 30 μg of Vitamin B9 per 300 calories, which is 7.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Watermelon has 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C81 mg

90%

Ascorbic acid

Raw Watermelon has 81 mg of Vitamin C per 300 calories, which is 90% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Watermelon has 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.5 mg

3.33%

Tocopherols and Tocotrienols

Raw Watermelon has 0.5 mg of Vitamin E per 300 calories, which is 3.33% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1 μg

0.83%

Phytomenadione or phylloquinone

Raw Watermelon has 1 μg of Vitamin K per 300 calories, which is 0.83% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Watermelon

Calcium70 mg

Raw Watermelon has 70 mg of Calcium per 300 calories, which is 7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.42 mg

46.7%

Raw Watermelon has 0.42 mg of Copper per 300 calories, which is 46.7% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride15 μg

0.38%

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

Raw Watermelon has 15 μg of Fluoride per 300 calories, which is 0.38% of the Recommended Dietary Allowance of 4000μg per day for Men 19-50 years

Iron2.4 mg

30%

Raw Watermelon has 2.4 mg of Iron per 300 calories, which is 30% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium100 mg

24%

Raw Watermelon has 100 mg of Magnesium per 300 calories, which is 24% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.38 mg

16.5%

Raw Watermelon has 0.38 mg of Manganese per 300 calories, which is 16.5% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus110 mg

15.7%

Raw Watermelon has 110 mg of Phosphorus per 300 calories, which is 15.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1120 mg

33%

Raw Watermelon has 1120 mg of Potassium per 300 calories, which is 33% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium4 μg

7.27%

Raw Watermelon has 4 μg of Selenium per 300 calories, which is 7.27% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium10 mg

0.67%

Raw Watermelon has 10 mg of Sodium per 300 calories, which is 0.67% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1 mg

9.1%

Raw Watermelon has 1 mg of Zinc per 300 calories, which is 9.1% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water915 g

24.7%

Raw Watermelon has 914.5 g of Water per 300 calories, which is 24.7% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw Watermelon:

300 calories of Watermelon has outstanding amounts of Vitamin C.
It is an excellent source of Vitamin A, Vitamin B1, Vitamin B5 and Vitamin B6.
It also has a good amount of Vitamin B2, Vitamin B3 and Vitamin B9.
This fruit has some Vitamin E.
While 300 calories of product has trace amounts of Vitamin K, it has no Vitamin B12 and Vitamin D.

Minerals in 300 calories of Raw Watermelon:

300 calories of Watermelon is an excellent source of Copper, Iron, Magnesium and Potassium.
It has a good amount of Calcium, Manganese, Phosphorus, Selenium and Zinc.
It has no Fluoride and Sodium.

Macronutrients in 300 calories of Raw Watermelon:

300 calories of Watermelon has outstanding amounts of Sugars.
It is an excellent source of Carbohydrate and Fructose.
It also has a good amount of Fiber and Protein.
This fruit has some Omega 6.
While 300 calories of product has trace amounts of Fat, it has no Saturated Fat, Omega 3, Glucose and Sucrose.

Compare Raw Watermelon with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 300 calories of Watermelon

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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