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Nutrition data for watermelon: The wonders of watermelon – Mayo Clinic Health System

The wonders of watermelon – Mayo Clinic Health System

Speaking of Health

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Watermelon is a staple at many summertime picnics and gatherings around the country. While most people agree watermelon tastes good, a majority are unaware of the many health benefits this wonderful fruit contains.

Watermelon — the disease fighter

Did you know watermelon has more lycopene than any other fresh fruit or vegetable? Lycopene is an antioxidant linked to decreased risk of cancer, heart disease and age-related eye disorders.

Watermelon is nutritious

Watermelon is the perfect sweet treat that is nutritious and tasty.

One cup of watermelon contains:
  • 46 calories
  • 12 grams of carbohydrates
  • 865 international units (IU) of vitamin A — (equates to .26 milligrams)
  • 12 milligrams of vitamin C
  • 170 milligrams of potassium
  • 0. 1 milligrams of vitamin B6
  • Zero fat, cholesterol or sodium

Vitamin A is important for skin and eye health. Vitamin B6 helps your body break down the protein you eat, and is also important for the immune system and nerve function. Vitamin C helps strengthen the immune system and aids in the absorption of iron. Potassium is helpful in lowering blood pressure and is important for nerve function as well.

Watermelon hydrates

As its name states, 92% of watermelon consists of water. No wonder it’s the most common melon eaten in America and is perfect for staying refreshed and hydrated on a hot summer day.

Many ways to eat watermelon
In addition to eating watermelon as is, you also can try:
  • Lightly grilling (around two minutes on each side)
  • Throwing in a blender for a refreshing beverage or smoothie
  • Adding to a salad or stir-fry
  • Pickling the rind
Searching for the perfect watermelon

When choosing a watermelon, look for one that is firm, symmetrical and heavy for its size. There should be a yellow spot on the underside as the result of sitting on the ground and ripening in the sun. If the spot is very pale or white, it may have been picked too soon and will not be ripe.

Here’s a refreshing recipe for watermelon-cranberry agua fresca to help you enjoy the health benefits of watermelon today.

Kristi Wempen is a registered dietitian-nutritionist in Mankato, Minnesota.

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Nutrition Facts and Health Benefits

The watermelon (Citrullus lanatus) is a large, sweet fruit originally from southern Africa. It’s related to cantaloupe, zucchini, pumpkin, and cucumber.

Watermelon is packed with water and nutrients, contains very few calories, and is exceptionally refreshing.

What’s more, it’s a good dietary source of both citrulline and lycopene, two powerful plant compounds.

This juicy melon may have several health benefits, including lower blood pressure, improved insulin sensitivity, and reduced muscle soreness.

While watermelons are predominantly eaten fresh, they can also be frozen, made into juice, or added to smoothies.

This article tells you everything you need to know about watermelon.

Watermelon consists mostly of water (91%) and carbs (7.5%). It provides almost no protein or fat and is very low in calories.

The nutrients in 2/3 cup (100 grams) of raw watermelon are (1):

  • Calories: 30
  • Water: 91%
  • Protein: 0.6 grams
  • Carbs: 7.6 grams
  • Sugar: 6.2 grams
  • Fiber: 0.4 grams
  • Fat: 0.2 grams


Watermelon contains 12 grams of carbs per cup (152 grams).

The carbs are mostly simple sugars, such as glucose, fructose, and sucrose. Watermelon also provides a small amount of fiber.

The glycemic index (GI) — a measure of how quickly foods raise blood sugar levels after meals — of watermelons ranges from 72–80, which is high (2).

However, each serving of watermelon is relatively low in carbs, so eating it should not have a major effect on blood sugar levels.


Watermelon is a poor source of fiber, providing only 0.4 grams per 2/3 cup (100 grams).

However, due to its fructose content, it is considered high in FODMAPs, or fermentable short-chain carbohydrates (3).

Eating high amounts of fructose can cause unpleasant digestive symptoms in individuals who cannot fully digest them, such as those with fructose malabsorption (4).


Watermelon is low in calories and fiber and consists mostly of water and simple sugars. It also contains FODMAPs, which cause digestive problems in some people.

Watermelon is a good source of vitamin C and a decent source of several other vitamins and minerals.

  • Vitamin C. This antioxidant is essential for skin health and immune function (5, 6).
  • Potassium. This mineral is important for blood pressure control and heart health (7).
  • Copper. This mineral is most abundant in plant foods and often lacking in the Western diet (8).
  • Vitamin B5. Also known as pantothenic acid, this vitamin is found in almost all foods to some extent.
  • Vitamin A. Watermelon contains beta carotene, which your body can turn into vitamin A.


Watermelon is a good source of vitamin C and contains decent amounts of potassium, copper, vitamin B5, and vitamin A (from beta carotene).

Watermelon is a poor source of antioxidants compared to other fruits (9).

However, it’s rich in the amino acid citrulline and the antioxidant lycopene, which have numerous benefits for health (10).


Watermelon is the richest known dietary source of the amino acid citrulline. The highest amount is found in the white rind that surrounds the flesh (9, 11, 12).

In your body, citrulline is transformed into the essential amino acid arginine.

Both citrulline and arginine play an important role in the synthesis of nitric oxide, which helps lower blood pressure by dilating and relaxing your blood vessels (13).

Arginine is also important for many organs — such as your lungs, kidneys, liver, and immune and reproductive systems — and has been shown to facilitate wound healing (14, 15, 16).

Studies note that watermelon juice is a good source of citrulline and can increase blood levels of both citrulline and arginine considerably (15, 17, 18).

Though watermelon is one of the best dietary sources of citrulline, you would have to consume about 15 cups (2.3 kg) at once to meet the Reference Daily Intake (RDI) for arginine (19).


Watermelon is the best known fresh source of lycopene, a powerful antioxidant responsible for its red color (20, 21, 22, 23).

In fact, fresh watermelon is a better source of lycopene than tomatoes (1).

Human studies show that fresh watermelon juice is effective at raising blood levels of both lycopene and beta carotene (24).

Your body uses lycopene to some extent to form beta carotene, which is then converted into vitamin A.


Watermelon is a good source of the amino acid citrulline and the antioxidant lycopene, which play important roles in your body.

Watermelons and their juice are linked to several health benefits.

Lower Blood Pressure

High blood pressure is a major risk factor for chronic disease and premature death (25).

Watermelon is a good source of citrulline, which is converted into arginine in your body. Both of these amino acids aid nitric oxide production.

Nitric oxide is a gas molecule that causes the tiny muscles around your blood vessels to relax and dilate. This leads to a reduction in blood pressure (26).

Supplementing with watermelon or its juice may reduce blood pressure and arterial stiffness in people with high blood pressure (27, 28, 29, 30).

Reduced Insulin Resistance

Insulin is a vital hormone in your body and involved in blood sugar control.

Insulin resistance is the condition in which your cells become resistant to the effects of insulin. This can lead to elevated blood sugar levels and is linked to metabolic syndrome and type 2 diabetes.

Watermelon juice and arginine intake are associated with reduced insulin resistance in some studies (31, 32, 33).

Reduced Muscle Soreness After Exercise

Muscle soreness is a well-known side effect of strenuous exercise.

One study showed that watermelon juice is effective at decreasing muscle soreness following exercise (34).

Research on watermelon juice (or citrulline) and exercise performance gives mixed results. One study found no effect, while another observed improved performance in untrained — but not well-trained — individuals (35, 36).


Watermelon may reduce blood pressure and insulin resistance in some people. It is also linked to reduced muscle soreness after exercise.

Watermelon is well tolerated by most people.

However, it may cause allergic reactions or digestive problems in some individuals.


Allergy to watermelon is rare and usually associated with oral-allergy syndrome in individuals who are sensitive to pollen (37, 38).

Symptoms include itchy mouth and throat, as well as swelling of the lips, mouth, tongue, throat, and/or ears (39).


Watermelon contains relatively high amounts of fructose, a type of FODMAP that some people do not fully digest.

FODMAPs like fructose may cause unpleasant digestive symptoms, such as bloating, gas, stomach cramps, diarrhea, and constipation.

Individuals who are sensitive to FODMAPs, such as those with irritable bowel syndrome (IBS), should consider avoiding watermelons.


Allergy to watermelons is rare but does exist. This fruit also contains FODMAPs, which may cause unpleasant digestive symptoms.

Watermelon is an exceptionally healthy fruit.

It’s loaded with citrulline and lycopene, two powerful plant compounds linked to lower blood pressure, improved metabolic health, and decreased muscle soreness after exercise.

What’s more, it’s sweet, delicious, and packed with water, making it excellent for maintaining good hydration.

For the vast majority of people, watermelon is a perfect addition to a healthy diet.

calories, nutritional value ⋙ TablicaKalorijnosti.ru

Vitamin B1 Vitamin B1 (thiamine)

Vitamin C Vitamin C (ascorbic acid)

Folic acid Folic acid (folacin, folic acid, vitamin B9)

9000 2 Vitamin A Vitamin A

Vitamin B2 Vitamin B2 (riboflavin)

Vitamin B Vitamin B

Vitamin B6 Vitamin B6 (pyridoxine)

Vitamin B7 Vitamin B7 (biotin, vitamin H, coenzyme P)

Vitamin B5 Vitamin B5 (pantothenol, pantothenic acid)

Vitamin B3 Vitamin B3 (niacin, PP, niacinamide, nicotinamide, nicotinic acid)

Vitamin E Vitamin E (tocopherol)

Bones Helps in bone growth and repair.

Hair Improves the condition of hair

Nails Improves the condition of nails

Teeth Has a positive effect on teeth

Chemical composition of watermelon oval shape and according to the culinary classification belong to the category of fruits. But from a biological point of view, watermelon is a berry growing on a herbaceous annual plant from the Cucurbita family. The fruits have a bright green hard skin with black stripes. At the point of contact of the watermelon with the surface of the earth, a light spot of yellow or orange color is formed on the skin of the fruit. The thickness of the peel depends on the variety of the crop and the degree of ripeness of the fruit.

The juicy flesh of a ripe fruit is colored red or deep pink. Individual varieties of fruit may have a bright yellow or orange edible part. The energy value of watermelon is low, since the fruit contains up to 90% water and a minimum of fat. Ripe watermelon has a pleasant sweet taste. Its flesh exudes a characteristic fresh aroma and contains many small, flat seeds. Their color can vary from black to light brown and is one of the criteria for determining the degree of maturity of the fruit.

The chemical composition of watermelon contains all vitamins of group B. The fruits contain many vitamins A, C, E, H and PP. The pulp of a ripe fruit is rich in iron, phosphorus, potassium and calcium, contains valuable dietary fiber and many other minerals. Watermelon contains a lot of fructose, which gives it a rich sweet taste with light notes of freshness.

Energy value of watermelon

Fruit belongs to the category of low-calorie foods. 100 g of ripe watermelon pulp contains less than 0.1 g of fat and only 0.6 g of protein. The number of carbohydrates in a similar portion of the product is almost 6 g. Watermelon is very juicy, so it quickly causes a feeling of fullness.

What is the calorie content of watermelon? 100 g of ripe fruit pulp contains only 25 kcal. This indicator may vary slightly depending on the type of fruit. Only fully ripened fruits with bright red flesh and sweet taste are suitable for food. Unripe watermelons may contain fewer calories, but eating them is dangerous because the product can cause serious food poisoning.

How many calories are in a whole watermelon? Fruits have different sizes and weights, which depend on the variety and growing conditions of the fruit. Most often there are watermelons with a weight of 5 to 10 kg. The nutritional value of one medium-sized fruit weighing 7 kg is 1750 kcal.

Useful and harmful properties of watermelon

Having a valuable chemical composition, watermelons bring great benefits to the human body. The high content of vitamins in the pulp of the product makes the fruit an excellent addition to the diet of people with reduced immunity. Regular consumption of watermelon can increase the body’s resistance to viruses and bacteria, and also improves mood and gives the body a charge of vivacity.

Knowing how many calories watermelon contains, you can use it to cleanse the body of toxins during fasting days. The elements contained in watermelon have a positive effect on the cardiovascular system. They lower the level of cholesterol in the blood and help prevent the development of atherosclerosis.

Watermelons are an effective diuretic, so they are useful for preventing the formation of sand and kidney stones. Fruits are especially useful for the female body, because they contain a lot of folic acid. This substance allows you to normalize the work of the genitourinary system.

The number of calories in watermelon is small, but the product contains a lot of sugar. For this reason, fruits are not recommended for diabetics. Watermelons should be excluded from their diet for people with large kidney and gallstones. When choosing a fruit, it is important to pay attention to its appearance, buy watermelons only in the season of their ripening. Fruits grown ahead of time often contain nitrates, which provoke powerful food poisoning and negative allergic reactions in the human body. Some people have an individual intolerance to the product, in which eating watermelons is prohibited.

Watermelon in weight loss

The low calorie content of watermelon makes it possible to use this product for effective mono-diets that help to quickly get rid of extra pounds. Juicy, refreshing pulp perfectly quenches thirst and helps dull the feeling of hunger. During weight loss, watermelons are recommended to be eaten in the morning, since excessive consumption of fruits at night can cause swelling.

Knowing how many calories are in a slice of watermelon, you can safely add it to your diet as a vitamin supplement to other dietary dishes. The product stimulates metabolic processes in the body, tones the body and helps to maintain a good mood.

The use of watermelon in cosmetology

The low energy value of watermelon is valued in cooking and nutrition, but the rich chemical composition of the fruit also allows it to be used for cosmetic purposes. Refreshing face masks are prepared from the pulp of watermelon, which help smooth out wrinkles on the skin and have a rejuvenating effect.

Watermelon pulp and juice contain antimicrobial compounds, so the fruit is widely used in cosmetology for the treatment and prevention of skin irritations. Watermelon compresses help get rid of acne, normalize the fat balance of the skin and relieve inflammation. The pulp of the fruit improves complexion, evens out skin tone and gives it a well-groomed appearance.

Use of watermelon in cooking

Watermelons are most often consumed fresh as an independent dish between main meals. Even overweight people don’t have to worry about how many calories are in a piece of watermelon. The product goes well with sweet melon and other types of fruits.

Ripe fruits can be salted and marinated, and the flesh can be used to make fruit salads and refreshing cold snacks. Watermelons can be a constituent element of desserts, used to decorate cakes and pastries. The fruits are highly juicy, so they can be used to make vitamin smoothies and refreshing fresh juices. In Asian countries, sliced ​​​​watermelon slices are eaten fried, combining them with salt and spices.

At home, you can make an original delicacy – watermelon peel jam. It often serves as a tasty addition to breakfast, pairing well with white bread. When using such a product, it is important to take into account not only the calorie content of watermelon, but also the nutritional value of other ingredients that make up the jam.

Calories Watermelon, raw. Chemical composition and nutritional value.

Chemistry and Nutrition Analysis

Nutrition and Chemistry

“Watermelon, raw” .

The table shows the nutritional content (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of the edible portion.

Nutrient Quantity Norm**% of the norm
in 100 g
% of the norm
in 100 kcal
100% norm
Calories 30 kcal 1684 kcal 1. 8% 6% 5613 g
Proteins 0.61 g 76 g 0.8% 2.7% 12459 g
Fats 0.15 g 56 g 0.3% 1% 37333 g
Carbohydrates 7.15 g 219 g 3.3% 11% 3063 g
Dietary fiber 0. 4 g 20 g 2% 6.7% 5000 g
Water 91.45 g 2273 g 4% 13.3% 2486 g
Ash 0.25 g ~
Vitamin A RE 28 mcg 900 mcg 3. 1% 10.3% 3214 g
beta carotene 0.303 mg 5 mg 6.1% 20.3% 1650 g
beta Cryptoxanthin 78 mcg ~
Lycopene 4532 mcg ~
Lutein + Zeaxanthin 8 mcg ~
Vitamin B1, thiamine 0. 033 mg 1.5 mg 2.2% 7.3% 4545 g
Vitamin B2, riboflavin 0.021 mg 1.8 mg 1.2% 4% 8571 g
Vitamin B4, choline 4.1 mg 500 mg 0.8% 2.7% 12195 g
Vitamin B5, pantothenic 0.221 mg 5 mg 4. 4% 14.7% 2262 g
Vitamin B6, pyridoxine 0.045 mg 2 mg 2.3% 7.7% 4444 g
Vitamin B9, folates 3 mcg 400 mcg 0.8% 2.7% 13333 g
Vitamin C, ascorbic 8.1 mg 90 mg 9% 30% 1111 g
Vitamin E, alpha tocopherol, TE 0. 05 mg 15 mg 0.3% 1% 30000 g
Vitamin K, phylloquinone 0.1 mcg 120 mcg 0.1% 0.3% 120000 g
Vitamin PP, NE 0.178 mg 20 mg 0.9% 3% 11236 g
Betaine 0.3 mg ~
Potassium, K 112 mg 2500 mg 4. 5% 15% 2232 g
Calcium Ca 7 mg 1000 mg 0.7% 2.3% 14286 g
Magnesium, Mg 10 mg 400 mg 2.5% 8.3% 4000 g
Sodium, Na 1 mg 1300 mg 0.1% 0.3% 130000 g
Sulfur, S 6. 1 mg 1000 mg 0.6% 2% 16393 g
Phosphorus, P 11 mg 800 mg 1.4% 4.7% 7273 g
Trace elements
Iron, Fe 0.24 mg 18 mg 1.3% 4. 3% 7500 g
Manganese, Mn 0.038 mg 2 mg 1.9% 6.3% 5263 g
Copper, Cu 42 mcg 1000 mcg 4.2% 14% 2381 g
Selenium, Se 0.4 mcg 55 mcg 0.7% 2.3% 13750 g
Fluorine, F 1. 5 mcg 4000 mcg 266667 g
Zinc, Zn 0.1 mg 12 mg 0.8% 2.7% 12000 g
Digestible carbohydrates
Mono- and disaccharides (sugars) 6.2 g ~
Glucose (dextrose) 1. 58 g ~
Maltose 0.06 g ~
Sucrose 1.21 g ~
Fructose 3.36 g ~
Essential amino acids
Arginine* 0. 059 g ~
Valine 0.016 g ~
Histidine* 0.006 g ~
Isoleucine 0.019 g ~
Leucine 0. 018 g ~
Lysine 0.062 g ~
Methionine 0.006 g ~
Threonine 0.027 g ~
Tryptophan 0. 007 g ~
Phenylalanine 0.015 g ~
Non-essential amino acids
Alanine 0.017 g ~
Aspartic acid 0. 039 g ~
Glycine 0.01 g ~
Glutamic acid 0.063 g ~
Proline 0.024 g ~
Serine 0. 016 g ~
Tyrosine 0.012 g ~
Cysteine ​​ 0.002 g ~
Sterols (sterols)
Phytosterols 2 mg ~
Saturated fatty acids
Saturated fatty acids 0. 016 g max 18.7 g
10:0 Capric 0.001 g ~
12:0 Lauric 0.001 g ~
16:0 Palmitic 0.008 g ~
18:0 Stearic 0. 006 g ~
Monounsaturated fatty acids 0.037 g min 16.8 g 0.2% 0.7%
18:1 Oleic (omega-9) 0.037 g ~
Polyunsaturated fatty acids 0.05 g 11.2 to 20.6 g 0. 4% 1.3%
18:2 Linoleic 0.05 g ~
Omega-6 fatty acids 0.05 g 4.7 to 16.8 g 1.1% 3.7%

Energy value Watermelon, raw is 30 kcal.

  • cup, diced = 152g (45.6kcal)
  • NLEA serving = 280g (84kcal)
  • cup, balls = 154g (46.2kcal)
  • melon (15″ long x 7-1/2″ dia) = 4518 gr (1355.4 kcal)
  • wedge (approx 1/16 of melon) = 286 gr (85. 8 kcal) 36.6 kcal)

Main source: USDA National Nutrient Database for Standard Reference. More.

** This table shows the average norms of vitamins and minerals for an adult. If you want to know the norms based on your gender, age and other factors, then use the application
“My Healthy Diet”

Product Calculator

Nutritional value per 100 g

Content per serving % of RSP
Calories 30 kcal-%
Proteins 0.61 g-%
Fats 0. 15 g-%
Carbohydrates 7.15 g-%
Dietary fiber 0.4 g-%
Water 91.45 g-%

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