Nutrients in 100 grams of Watermelon

Raw Watermelon (Citrullus lanatus).

Macros Ratio

Protein Fat Carbs

89%

100 g ▼

Macro Nutrients

Watermelon

Energy30 kcal

1.03%

Raw Watermelon has 30 kcal of Energy per 100 grams, which is 1.03% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.15 g

0.15%

Raw Watermelon has 0.15 g of Fat per 100 grams, which is 0.15% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.016 g

0.05%

Raw Watermelon has 0.016 g of Saturated Fat per 100 grams, which is 0.05% 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 100 grams, which is 0% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.05 g

0.29%

Raw Watermelon has 0.05 g of Omega 6 per 100 grams, which is 0.29% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Watermelon has 0 mg of Cholesterol per 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate7.55 g

5.8%

Raw Watermelon has 7.55 g of Carbohydrate per 100 grams, which is 5.8% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars6.2 g

8.55%

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

Raw Watermelon has 6.2 g of Sugars per 100 grams, which is 8.55% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose3.36 g

4.63%

≤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 3.36 g of Fructose per 100 grams, which is 4.63% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose1.58 g

Raw Watermelon has 1.58 g of Glucose per 100 grams, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose1.2 g

Raw Watermelon has 1.21 g of Sucrose per 100 grams, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber0.4 g

1.05%

Raw Watermelon has 0.4 g of Fiber per 100 grams, which is 1.05% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein0.61 g

1.1%

Raw Watermelon has 0.61 g of Protein per 100 grams, which is 1.1% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Watermelon

Vitamin A28 μg

3.1%

RAE, retinol activity equivalents

Raw Watermelon has 28 μg of Vitamin A per 100 grams, which is 3.1% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.033 mg

2.75%

Thiamine

Raw Watermelon has 0.033 mg of Vitamin B1 per 100 grams, which is 2.75% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.021 mg

1.6%

Riboflavin

Raw Watermelon has 0.021 mg of Vitamin B2 per 100 grams, which is 1.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.18 mg

1.1%

Niacin, nicotinic acid, niacinamide

Raw Watermelon has 0.178 mg of Vitamin B3 per 100 grams, which is 1.1% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.22 mg

4.4%

Pantothenic acid

Raw Watermelon has 0.221 mg of Vitamin B5 per 100 grams, which is 4.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.045 mg

3.46%

Pyridoxine

Raw Watermelon has 0.045 mg of Vitamin B6 per 100 grams, which is 3.46% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B93 μg

0.75%

Folates and Folic Acid

Raw Watermelon has 3 μg of Vitamin B9 per 100 grams, which is 0.75% 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 100 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C8.1 mg

Ascorbic acid

Raw Watermelon has 8.1 mg of Vitamin C per 100 grams, which is 9% 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 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.05 mg

0.33%

Tocopherols and Tocotrienols

Raw Watermelon has 0.05 mg of Vitamin E per 100 grams, which is 0.33% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K0.1 μg

0.083%

Phytomenadione or phylloquinone

Raw Watermelon has 0.1 μg of Vitamin K per 100 grams, which is 0.083% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Watermelon

Calcium7 mg

0.7%

Raw Watermelon has 7 mg of Calcium per 100 grams, which is 0.7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.042 mg

4.67%

Raw Watermelon has 0.042 mg of Copper per 100 grams, which is 4.67% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride1.5 μg

0.038%

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

Raw Watermelon has 1.5 μg of Fluoride per 100 grams, which is 0.038% of the Recommended Dietary Allowance of 4000μg per day for Men 19-50 years

Iron0.24 mg

Raw Watermelon has 0.24 mg of Iron per 100 grams, which is 3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium10 mg

2.4%

Raw Watermelon has 10 mg of Magnesium per 100 grams, which is 2.4% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.038 mg

1.65%

Raw Watermelon has 0.038 mg of Manganese per 100 grams, which is 1.65% 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

Phosphorus11 mg

1.57%

Raw Watermelon has 11 mg of Phosphorus per 100 grams, which is 1.57% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium112 mg

3.3%

Raw Watermelon has 112 mg of Potassium per 100 grams, which is 3.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.4 μg

0.73%

Raw Watermelon has 0.4 μg of Selenium per 100 grams, which is 0.73% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium1 mg

0.067%

Raw Watermelon has 1 mg of Sodium per 100 grams, which is 0.067% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.1 mg

0.91%

Raw Watermelon has 0.1 mg of Zinc per 100 grams, which is 0.91% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water91 g

2.47%

Raw Watermelon has 91.45 g of Water per 100 grams, which is 2.47% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 grams of Raw Watermelon:

100 grams of Watermelon has a good amount of Vitamin C.
It has some Vitamin A, Vitamin B1, Vitamin B5 and Vitamin B6.
While 100 grams of product has trace amounts of Vitamin B2, Vitamin B3 and Vitamin B9, it has no Vitamin B12, Vitamin D, Vitamin E and Vitamin K.

Minerals in 100 grams of Raw Watermelon:

100 grams of Watermelon has some Copper, Iron and Potassium.
While 100 grams of product has trace amounts of Calcium, Magnesium, Manganese, Phosphorus, Selenium and Zinc, it has no Fluoride and Sodium.

Macronutrients in 100 grams of Raw Watermelon:

100 grams of Watermelon has a good amount of Sugars.
It has some Carbohydrate and Fructose.
While 100 grams of product has trace amounts of Fiber and Protein, it has no Fat, Saturated Fat, Omega 3, Omega 6, Glucose and Sucrose.

Compare Raw Watermelon with:

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

Food Info

Nutrients in 100 grams of Watermelon

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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