Fruit facts: Watermelon nutrition facts

Watermelon nutrition > watermelon facts > Health benefits
Watermelon (Citrullus lanatus) is a tropical and subtropical vine like herb originating from South Africa.

Now it is being cultivated in all tropical and subtropical regions of the world.
It has good levels of antioxidants. Watermelon is a good source of vitamin C.

The fruit contains high levels of amino acid citrulline. It contains large amounts of lycopene and beta carotene.

Nutrient values and weights given below are calculated for edible portion only.
About 50% of the fruit goes waste as cutting loss, rind and seeds.

Watermelon

Watermelon fruit nutrition

Nutrients	Units	Value per 100g	One cup diced 150g	One wedge 280g
Water	g	91.45	139.00	261.55
Energy	kcal	30	46	86
Carbohydrate	g	7.55	11.48	21.59
Protein	g	0.61	0.93	1.74
Lipid (fat)	g	0.15	0.23	0.43
Ash	g	0.25	0.38	0.71
Dietary fibe	g	0.4	0.6	1.1

Fruit facts: Watermelon carbohydrates nutrition

Carbohydrates	Units	Value per 100g	One cup diced 150g	One wedge 280g
Sugars	g	6.20	9.42	17.73
Sucrose	g	1.21	1.84	3.46
Maltose	g	0.06	0.09	0.17
Glucose (dextrose)	g	1.58	2.40	4.52
Fructose	g	3.36	5.11	9.61

Fruit facts: Minerals nutrition

Minerals	Units	Value per 100g	One cup diced 150g	One wedge 280g
Calcium	mg	7	11	20
Fluoride	mcg	1.5	2.3	4.3
Iron	mg	0.24	0.36	0.69
Copper	mg	0.04	0.06	0.12
Magnesium	mg	10	15	29
Sodium	mg	1	2	3
Phosphorus	mg	11	17	31
Zinc	mg	0.10	0.15	0.29
Potassium	mg	1128	170	320
Manganese	mg	0.04	0.06	0.11
Selenium	mcg	0.4	0.6	1.1

Fruit facts: Watermelon vitamin nutrition

Vitamins	Units	Value per 100g	One cup diced 150g	One wedge 280g
Vitamin C	mg	8.1	12.3	23.2
Thiamin	mg	0.03	0.05	0.09
Riboflavin	mg	0.02	0.03	0.06
Niacin	mg	0.18	0.27	0.51
Pantothenic acid	mg	0.22	0.34	0.63
Vitamin B6	mg	0.05	0.07	0.13
Folate	mcg	3	5	9
Choline	mg	4.1	6.2	11.7
Vitamin A IU	IU	569	865	1627
Lycopene	mcg	4532	6889	12962
Lutein + zeaxanthin	mcg 8	9	12	23
Vitamin E (alpha-tocopherol)	mg	0.05	0.08	0.14
Vitamin K (phylloquinone)	mcg	0.1	0.2	0.3

Fruit facts: Watermelon lipids nutrition

Lipids nutrition	Units	Value per 100g	One cup diced 150g	One wedge 280g
saturated fatty acids	g	0.02	0.02	0.05
Monounsaturated fatty acids	g	0.04	0.06	0.11
Polyunsaturated fatty acids	g	0.05	0.08	0.14
Phytosterols	mg	2	3	6

Fruit facts: Watermelon amino acids nutrition

Amino acids	Units	Value per 100g	One cup diced 150g	One wedge 280g
Threonine	g	0.03	0.04	0.08
Proline	g	0.02	0.04	0.07
Isoleucine	g	0.02	0.03	0.05
Glutamic acid	g	0.06	0.10	0.18
Leucine	g	0.02	0.03	0.05
Alanine	g	0.02	0.03	0.05
Lysine	g	0.06	0.09	0.18
Valine	g	0.02	0.02	0.05
Tyrosine	g	0.01	0.02	0.03
Phenylalanine	g	0.02	0.02	0.04
Serine	g	0.02	0.02	0.05
Arginine	g	0.06	0.09	0.17
Aspartic acid	g	0.04	0.06	0.11
Glycine	g	0.01	0.02	0.03

Source: USDA National Nutrient Database (2009)

image:Steve Evans