What are the key nutritional components of watermelon. How does watermelon contribute to overall health and wellness. What are the unique properties that make watermelon a beneficial addition to your diet.

The Nutritional Profile of Watermelon: A Low-Calorie, Nutrient-Dense Fruit

Watermelon, scientifically known as Citrullus lanatus, is a refreshing fruit that originates from southern Africa. This member of the Cucurbitaceae family, which includes cucumbers and pumpkins, is not only delicious but also packed with essential nutrients. Let’s dive into the nutritional composition of this popular summer fruit.

Macronutrient Breakdown

Watermelon is primarily composed of water, making up an impressive 91% of its total weight. This high water content contributes to its refreshing nature and low calorie count. A 100-gram serving (about 2/3 cup) of watermelon contains:

• Calories: 30
• Carbohydrates: 7.6 grams
• Protein: 0.6 grams
• Fat: 0.2 grams
• Fiber: 0.4 grams
• Sugar: 6.2 grams

Is watermelon a good choice for those watching their calorie intake. Absolutely! With only 30 calories per 100-gram serving, watermelon is an excellent option for those looking to maintain or lose weight while still enjoying a sweet treat.

Micronutrient Content

Despite its low calorie content, watermelon is rich in several essential vitamins and minerals:

• Vitamin A: 865 IU (0.26 mg)
• Vitamin C: 12 mg
• Potassium: 170 mg
• Vitamin B6: 0.1 mg

Each of these micronutrients plays a crucial role in maintaining overall health. Vitamin A supports eye and skin health, while vitamin C strengthens the immune system and aids in iron absorption. Potassium is essential for blood pressure regulation and nerve function, and vitamin B6 contributes to protein metabolism and immune system function.

Watermelon’s Unique Compounds: Lycopene and Citrulline

Beyond its basic nutritional profile, watermelon stands out due to its high content of two powerful plant compounds: lycopene and citrulline.

Lycopene: The Powerful Antioxidant

Watermelon contains more lycopene than any other fresh fruit or vegetable. This potent antioxidant is responsible for the fruit’s characteristic red color and offers numerous health benefits.

How does lycopene contribute to health. Research suggests that lycopene may help reduce the risk of certain chronic diseases:

• Cancer: Lycopene’s antioxidant properties may help protect cells from damage that could lead to cancer.
• Heart disease: Regular consumption of lycopene-rich foods has been associated with a lower risk of heart disease.
• Age-related eye disorders: Lycopene may help protect against macular degeneration and other age-related eye conditions.

Citrulline: The Amino Acid Powerhouse

Watermelon is also an excellent source of citrulline, a non-essential amino acid that plays a vital role in several bodily functions.

What are the benefits of citrulline. This unique amino acid offers several potential health advantages:

• Improved exercise performance: Citrulline may enhance athletic performance by reducing fatigue and improving endurance.
• Better blood flow: It can help dilate blood vessels, potentially lowering blood pressure and improving circulation.
• Reduced muscle soreness: Some studies suggest citrulline may help alleviate post-exercise muscle soreness.

Hydration and Watermelon: Nature’s Refreshing Drink

As its name suggests, watermelon is composed of 91% water, making it an excellent source of hydration. This high water content, combined with essential electrolytes like potassium, makes watermelon a natural and delicious way to stay hydrated, especially during hot summer months.

Why is proper hydration important. Adequate hydration is crucial for numerous bodily functions, including:

• Regulating body temperature
• Transporting nutrients and oxygen to cells
• Removing waste products
• Lubricating joints
• Maintaining healthy skin

By incorporating watermelon into your diet, you can contribute to your daily fluid intake in a tasty and nutritious way.

Watermelon and Blood Sugar: Understanding the Glycemic Index

While watermelon is low in calories and high in nutrients, it does have a relatively high glycemic index (GI) ranging from 72-80. The glycemic index is a measure of how quickly a food can raise blood sugar levels.

Should individuals with diabetes or those watching their blood sugar avoid watermelon. Not necessarily. Despite its high GI, watermelon has a low glycemic load due to its high water content and relatively low carbohydrate content per serving. This means that eating moderate amounts of watermelon is unlikely to cause significant spikes in blood sugar levels for most people.

However, individuals with diabetes or those following a low-carb diet should be mindful of portion sizes and consult with their healthcare provider or a registered dietitian for personalized advice.

Versatility in the Kitchen: Creative Ways to Enjoy Watermelon

Watermelon is incredibly versatile and can be enjoyed in various ways beyond simply eating it fresh. Here are some creative ideas to incorporate more watermelon into your diet:

1. Grilled watermelon: Lightly grilling watermelon for about two minutes on each side can caramelize its natural sugars and create a unique flavor profile.
2. Watermelon smoothies: Blend watermelon with other fruits for a refreshing and nutritious beverage.
3. Watermelon salads: Add cubed watermelon to green salads for a sweet and juicy twist.
4. Watermelon salsa: Combine diced watermelon with onions, cilantro, and lime juice for a fresh summer salsa.
5. Pickled watermelon rind: Don’t waste the rind! Pickle it for a tangy, crunchy snack.

By exploring these different preparation methods, you can enjoy the health benefits of watermelon in diverse and exciting ways.

Selecting the Perfect Watermelon: Tips for Choosing Ripe Fruit

To fully enjoy the nutritional benefits and flavor of watermelon, it’s important to select a ripe fruit. Here are some tips to help you choose the perfect watermelon:

• Look for symmetry: A ripe watermelon should be symmetrical and free from irregular bumps or dents.
• Check the weight: A ripe watermelon should feel heavy for its size, indicating high water content.
• Examine the field spot: Look for a creamy yellow spot on the underside of the watermelon. This “field spot” indicates where the melon rested on the ground while ripening. A white or pale green spot suggests the watermelon may have been picked too soon.
• Tap test: Gently tap the watermelon. A ripe one should produce a deep, hollow sound rather than a dull thud.

By following these guidelines, you can increase your chances of selecting a sweet, juicy watermelon that’s at its peak nutritional value.

Potential Health Concerns: FODMAPs and Fructose Malabsorption

While watermelon is generally considered a healthy food, it may cause digestive discomfort for some individuals due to its FODMAP content. FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) are short-chain carbohydrates that can be poorly absorbed in the small intestine.

Watermelon is considered high in FODMAPs, primarily due to its fructose content. For individuals with fructose malabsorption or irritable bowel syndrome (IBS), consuming large amounts of watermelon may lead to digestive symptoms such as bloating, gas, or abdominal pain.

Does this mean everyone with digestive issues should avoid watermelon. Not necessarily. Many people can tolerate small amounts of watermelon without problems. If you have concerns about FODMAPs or fructose malabsorption, it’s best to consult with a healthcare professional or registered dietitian for personalized advice.

Watermelon in a Balanced Diet: Incorporating this Nutritious Fruit

Given its impressive nutritional profile and potential health benefits, watermelon can be a valuable addition to a balanced diet. Here are some ways to incorporate watermelon into your daily meals:

• As a snack: Enjoy fresh watermelon slices as a low-calorie, hydrating snack.
• In salads: Add cubed watermelon to green salads or fruit salads for extra flavor and nutrition.
• As a dessert: Use watermelon as a base for healthy desserts, such as watermelon sorbet or frozen watermelon pops.
• In smoothies: Blend watermelon with other fruits and vegetables for a nutrient-packed smoothie.
• As a post-workout refresher: Enjoy watermelon after exercise to replenish fluids and provide a boost of natural sugars.

How much watermelon should you eat. As with any food, moderation is key. While watermelon is nutrient-dense and low in calories, it’s still important to consume it as part of a varied diet that includes a wide range of fruits, vegetables, whole grains, lean proteins, and healthy fats.

By incorporating watermelon into your diet in creative and balanced ways, you can enjoy its delicious flavor while reaping its numerous health benefits. Whether you’re looking to boost your antioxidant intake, improve hydration, or simply enjoy a refreshing treat, watermelon is a versatile and nutritious choice that can contribute to overall health and well-being.

The wonders of watermelon – Mayo Clinic Health System

Speaking of Health

Tuesday, July 27, 2021

Topics in this Post

• Get healthy recipes and tips
• Nutrition

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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• Get healthy recipes and tips
• Nutrition

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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

Carbs

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.

Fibers

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).

SUMMARY

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.

SUMMARY

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).

Citrulline

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).

Lycopene

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.

SUMMARY

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).

SUMMARY

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

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).

FODMAPs

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.

SUMMARY

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	~
Vitamins
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	~
Macronutrients
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”

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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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The ratio of proteins, fats and carbohydrates:

Find out your energy balance for the whole day

Knowing the contribution of proteins, fats and carbohydrates to caloric content, you can understand how a product or diet meets the standards of a healthy diet or the requirements of a particular diet. For example, the US and Russian Departments of Health recommend 10-12% of calories from protein, 30% from fat, and 58-60% from carbohydrates. The Atkins diet recommends low carbohydrate intake, although other diets focus on low fat intake.

Calculate your norms

If more energy is expended than is supplied, then the body begins to use fat reserves, and body weight decreases.

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Calorie content and chemical composition of other foods

• Cocktail cherries, canned
• Feijoa
• Asian pear (Chinese)
• Fruit cocktail, canned in rich sugar syrup, dry product
• Blueberries, canned in light sugar syrup, dry product

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