Food Nutrient Profile - Watermelon

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Nutrients in 100 grams of Watermelon

Raw Watermelon (Citrullus lanatus).

Macros Ratio

Protein Fat Carbs
7%
4%
89%
100 g ▼

Macro Nutrients

Watermelon
Energy30 kcal
1.03%
Raw Watermelon provides 30kcal of Energy per 100 grams, meeting 1.03% of the Recommended Dietary Allowance (RDA) of 2900kcal for Men 19-50 years
Fat0.15 g
0.15%
Raw Watermelon provides 0.15g of Fat per 100 grams, meeting 0.15% of the Recommended Dietary Allowance (RDA) of 97g for Men 19-50 years
Saturated Fat0.016 g
0.05%
Raw Watermelon provides 0.016g of Saturated Fat per 100 grams, meeting 0.05% of the Recommended Dietary Allowance (RDA) of 32g for Men 19-50 years
Omega 30 g
0%
Raw Watermelon provides 0g of Omega 3 per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 1.6g for Men 19-50 years
Omega 60.05 g
0.29%
Raw Watermelon provides 0.05g of Omega 6 per 100 grams, meeting 0.29% of the Recommended Dietary Allowance (RDA) of 17g for Men 19-50 years
Cholesterol0 mg
0%
Raw Watermelon provides 0mg of Cholesterol per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 290mg for Men 19-50 years
Carbohydrate7.55 g
5.8%
Raw Watermelon provides 7.55g of Carbohydrate per 100 grams, meeting 5.8% of the Recommended Dietary Allowance (RDA) of 130g 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 provides 6.2g of Sugars per 100 grams, meeting 8.55% of the Recommended Dietary Allowance (RDA) of 72.5g 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 provides 3.36g of Fructose per 100 grams, meeting 4.63% of the Recommended Dietary Allowance (RDA) of 72.5g for Men 19-50 years
Glucose1.58 g
%
Raw Watermelon provides 1.58g of Glucose per 100 grams, meeting % of the Recommended Dietary Allowance (RDA) of g for Men 19-50 years
Sucrose1.2 g
%
Raw Watermelon provides 1.2g of Sucrose per 100 grams, meeting % of the Recommended Dietary Allowance (RDA) of g for Men 19-50 years
Fiber0.4 g
1.05%
Raw Watermelon provides 0.4g of Fiber per 100 grams, meeting 1.05% of the Recommended Dietary Allowance (RDA) of 38g for Men 19-50 years
Protein0.61 g
1.1%
Raw Watermelon provides 0.61g of Protein per 100 grams, meeting 1.1% of the Recommended Dietary Allowance (RDA) of 56g for Men 19-50 years
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Vitamins

Watermelon
Vitamin A28 μg
3.1%
RAE, retinol activity equivalents
Raw Watermelon provides 28μg of Vitamin A per 100 grams, meeting 3.1% of the Recommended Dietary Allowance (RDA) of 900μg for Men 19-50 years
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Vitamin B10.033 mg
2.75%
Thiamine
Raw Watermelon provides 0.033mg of Vitamin B1 per 100 grams, meeting 2.75% of the Recommended Dietary Allowance (RDA) of 1.2mg for Men 19-50 years
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Vitamin B20.021 mg
1.6%
Riboflavin
Raw Watermelon provides 0.021mg of Vitamin B2 per 100 grams, meeting 1.6% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
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Vitamin B30.18 mg
1.1%
Niacin, nicotinic acid, niacinamide
Raw Watermelon provides 0.18mg of Vitamin B3 per 100 grams, meeting 1.1% of the Recommended Dietary Allowance (RDA) of 16mg for Men 19-50 years
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Vitamin B50.22 mg
4.4%
Pantothenic acid
Raw Watermelon provides 0.22mg of Vitamin B5 per 100 grams, meeting 4.4% of the Recommended Dietary Allowance (RDA) of 5mg for Men 19-50 years
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Vitamin B60.045 mg
3.46%
Pyridoxine
Raw Watermelon provides 0.045mg of Vitamin B6 per 100 grams, meeting 3.46% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B93 μg
0.75%
Folates and Folic Acid
Raw Watermelon provides 3μg of Vitamin B9 per 100 grams, meeting 0.75% of the Recommended Dietary Allowance (RDA) of 400μg for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Watermelon provides 0μg of Vitamin B12 per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 2.4μg for Men 19-50 years
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Vitamin C8.1 mg
9%
Ascorbic acid
Raw Watermelon provides 8.1mg of Vitamin C per 100 grams, meeting 9% of the Recommended Dietary Allowance (RDA) of 90mg for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Watermelon provides 0IU of Vitamin D per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 600IU for Men 19-50 years
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Vitamin E0.05 mg
0.33%
Tocopherols and Tocotrienols
Raw Watermelon provides 0.05mg of Vitamin E per 100 grams, meeting 0.33% of the Recommended Dietary Allowance (RDA) of 15mg for Men 19-50 years
Vitamin K0.1 μg
0.083%
Phytomenadione or phylloquinone
Raw Watermelon provides 0.1μg of Vitamin K per 100 grams, meeting 0.083% of the Recommended Dietary Allowance (RDA) of 120μg for Men 19-50 years

Minerals

Watermelon
Calcium7 mg
0.7%
Raw Watermelon provides 7mg of Calcium per 100 grams, meeting 0.7% of the Recommended Dietary Allowance (RDA) of 1000mg for Men 19-50 years
Copper0.042 mg
4.67%
Raw Watermelon provides 0.042mg of Copper per 100 grams, meeting 4.67% of the Recommended Dietary Allowance (RDA) of 0.9mg 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 provides 1.5μg of Fluoride per 100 grams, meeting 0.038% of the Recommended Dietary Allowance (RDA) of 4000μg for Men 19-50 years
Iron0.24 mg
3%
Raw Watermelon provides 0.24mg of Iron per 100 grams, meeting 3% of the Recommended Dietary Allowance (RDA) of 8mg for Men 19-50 years
Magnesium10 mg
2.4%
Raw Watermelon provides 10mg of Magnesium per 100 grams, meeting 2.4% of the Recommended Dietary Allowance (RDA) of 420mg for Men 19-50 years
Manganese0.038 mg
1.65%
Raw Watermelon provides 0.038mg of Manganese per 100 grams, meeting 1.65% of the Recommended Dietary Allowance (RDA) of 2.3mg for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus11 mg
1.57%
Raw Watermelon provides 11mg of Phosphorus per 100 grams, meeting 1.57% of the Recommended Dietary Allowance (RDA) of 700mg for Men 19-50 years
Potassium112 mg
3.3%
Raw Watermelon provides 112mg of Potassium per 100 grams, meeting 3.3% of the Recommended Dietary Allowance (RDA) of 3400mg for Men 19-50 years
Selenium0.4 μg
0.73%
Raw Watermelon provides 0.4μg of Selenium per 100 grams, meeting 0.73% of the Recommended Dietary Allowance (RDA) of 55μg for Men 19-50 years
Sodium1 mg
0.067%
Raw Watermelon provides 1mg of Sodium per 100 grams, meeting 0.067% of the Recommended Dietary Allowance (RDA) of 1500mg for Men 19-50 years
Zinc0.1 mg
0.91%
Raw Watermelon provides 0.1mg of Zinc per 100 grams, meeting 0.91% of the Recommended Dietary Allowance (RDA) of 11mg for Men 19-50 years
Water91 g
2.47%
Raw Watermelon provides 91g of Water per 100 grams, meeting 2.47% of the Recommended Dietary Allowance (RDA) of 3700g for Men 19-50 years

Nutrients in Watermelon: Benefits and Values per 100g

Discover the nutritional value of watermelon with detailed data on macro and micronutrients in 100g of raw watermelon. Learn about the health benefits and importance of including watermelon in your diet.

Vitamins in 100 Grams of Raw Watermelon

Watermelon is not just a refreshing summer treat; it's also packed with essential vitamins that contribute to your overall health. In every 100 grams of raw watermelon, you'll find:

Additionally, watermelon contains trace amounts of:

However, it lacks:

Minerals in 100 Grams of Raw Watermelon

Watermelon also provides a variety of minerals that are essential for maintaining good health. In 100 grams of raw watermelon, you'll find:

It also contains trace amounts of:

Watermelon does not contain:

Macronutrients in 100 Grams of Raw Watermelon

When it comes to macronutrients, watermelon is a hydrating, low-calorie option that offers:

It also has trace amounts of:

Watermelon contains no:

Conclusion

Watermelon is a nutrient-rich fruit that offers a variety of vitamins and minerals, making it a great addition to a balanced diet. Whether you're looking to boost your Vitamin C intake or enjoy a hydrating snack, watermelon has something to offer. Enjoy it as part of a whole-food, plant-based diet for optimal health benefits!

Frequently Asked Questions about Watermelon

What are the health benefits of Watermelon?

Watermelon is a hydrating fruit that is rich in vitamins A, C, and B6. It also contains antioxidants like lycopene, which may help protect against certain diseases. Watermelon is low in calories and a good source of hydration due to its high water content. Additionally, it may help with digestion and promote skin health.

Are there any potential risks or side effects of consuming Watermelon?

Watermelon is a nutritious fruit that is generally safe for consumption. However, some potential risks or side effects may include allergic reactions in individuals with a melon allergy, digestive issues such as bloating or diarrhea if consumed in large quantities, and a slight increase in blood sugar levels due to its natural sugar content. It is always best to consume watermelon in moderation as part of a balanced diet to avoid any potential adverse effects.

Can I lose weight by eating more Watermelon?

Watermelon is a low-calorie fruit that can be a part of a healthy weight loss diet. It is high in water content and fiber, which can help you feel full and satisfied with fewer calories. However, weight loss ultimately depends on overall calorie intake and expenditure, so incorporating watermelon into a balanced diet along with regular physical activity is key to achieving weight loss goals.

Can I gain more muscles by eating more Watermelon if I train consistently?

Watermelon is a hydrating and nutritious fruit, but it is not a significant source of protein which is essential for muscle growth. To gain muscle mass, it is important to consume an adequate amount of protein from plant-based sources such as legumes, tofu, tempeh, nuts, seeds, and whole grains. Additionally, consistent training that includes strength exercises and progressive overload is crucial for building muscle. It is recommended to focus on a well-rounded plant-based diet that includes a variety of protein sources along with regular exercise for optimal muscle growth.

Can I eat Watermelon if I have diabetes?

Yes, watermelon can be enjoyed in moderation if you have diabetes. It is a low-calorie fruit that is high in water content and fiber, making it a good choice for managing blood sugar levels. Just be mindful of portion sizes to avoid consuming too much natural sugar at once.

Can I consume Watermelon if I am on a Keto diet?

Yes, watermelon can be consumed in moderation on a keto diet as it is relatively low in net carbs compared to other fruits. One cup of diced watermelon contains about 11 grams of net carbs. However, it's important to be mindful of portion sizes to stay within your daily carb limit while on a keto diet.

Can I eat Watermelon if I am on a low fat diet?

Yes, you can eat watermelon on a low-fat diet. Watermelon is a low-fat fruit that is also low in calories and high in water content, making it a great option for those on a low-fat diet. It is also a good source of vitamins A and C, as well as antioxidants like lycopene. Just be mindful of portion sizes to ensure you are staying within your dietary goals.

What is the environmental impact of producing Watermelon?

Watermelon production has a relatively low environmental impact compared to other crops. Watermelons require a moderate amount of water to grow, but they are typically grown in areas with sufficient rainfall, reducing the need for irrigation. Additionally, watermelon plants are pollinated by bees, which supports biodiversity in agricultural areas. Overall, choosing watermelon as part of a plant-based diet can be a sustainable choice for the environment.




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