Nutrition for Watermelon

Calories, Protein, Vitamins and More


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image of watermelon source

Watermelon Nutrition Summary

One cup of watermelon (154 grams or 0.3 lb) contains 46 calories and 0.9 grams of protein. Watermelon consist of 92% water, 8% carbohydrates, and less than 1% of protein or fat.

Watermelon is an excellent source of a few nutrients, including Vitamin C. It also contains significant amounts of potassium.

In one cup of watermelon:

  • Calories: 46
  • Protein: 0.9 g
  • Sugar: 9.5 g
  • Dietary fiber: 0.6 g
  • Fat: 0.2 g
  • Sodium: 1.5 mg
There is no significant amounts of saturated fat or cholesterol in watermelon.

See the Watermelon Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Watermelon, raw.

Calories in Watermelon

Watermelon has 46 calories per cup or 30 calories for every 100 grams. Most of its calories are from carbohydrates.

90 percent of calories in watermelon are from carbohydrates, 7% of calories are from protein and 4% of calories are from fat.

Calories from Carbs

The majority, or 90% of the calories in watermelon are from carbohydrates. The carbs in watermelon are mostly in the form of dietary fiber and sugar (6% and 94%). 1 cup of watermelon has 2% of daily values or 0.6 grams of dietary fiber.

  • Dietary fiber: 0.6 g
  • Sugar: 9.5 g
There is no significant amounts of starch in watermelon.

Calories from Fat

A small portion, or 4% the calories in watermelon are from fat. Watermelon is very low in total fat, with 0.2 grams per cup. It also is cholestrol free. Most of the fat in watermelon are healthier unsaturated fats:

  • Total fat: 0.2 g
  • Monounsaturated fat: 0.1 g
  • Polyunsaturated fat: 0.1 g
There is no significant amounts of cholestrol or saturated fat in watermelon.

Calories Similar to Watermelon

Some other fruits or fruit juices with similar calories to watermelon by weight:

Protein in Watermelon

One cup of watermelon has 0.9 grams of protein or about 2% of daily recommended intake. Watermelon is relatively low in protein, and is not a source of complete protein, containing little or small amounts of the majority of the nine essential amino acids.

  • Protein: 0.94 g
  • Threonine: 0.04 g
  • Isoleucine: 0.03 g
  • Leucine: 0.03 g
  • Lysine: 0.1 g
There is no significant amounts of tryptophan, methionine, phenylalanine, valine or histidine in watermelon.

Protein Similar to Watermelon

Some other fruits or fruit juices with similar amounts of protein to watermelon by weight:

Vitamins and Minerals in Watermelon

An good source of nutrients, watermelon contains abundant amounts of Vitamin C. In fact, a single cup of watermelon contains 17% of recommended daily values or 12.5 mg of Vitamin C.

Vitamins in watermelon (1 cup):
  • Vitamin a: 43.1 ug
  • Thiamin: 0.1 mg
  • Niacin: 0.3 mg
  • Vitamin b6: 0.1 mg
  • Vitamin c: 12.5 mg
  • Vitamin e: 0.1 mg
  • Folate: 4.6 ug
  • Vitamin k: 0.2 ug
Minerals in watermelon (1 cup):
  • Calcium: 10.8 mg
  • Potassium: 172.5 mg
  • Iron: 0.4 mg
  • Magnesium: 15.4 mg
  • Zinc: 0.2 mg
  • Selenium: 0.6 ug
  • Phosphorus: 16.9 mg
  • Copper: 0.1 mg
  • Manganese: 0.1 mg
  • Choline: 6.3 mg
There is no significant amounts of riboflavin, pantothenic acid or vitamin b12 in watermelon.

Similar to Watermelon for Vitamin C

Here are some other fruits or fruit juices with similarly abundant amounts of Vitamin C to watermelon:

Flavonoids and Carotenoids in Watermelon [3]

Watermelon contains a number of healthy phytonutrients and antioxidants, specifically carotenoids beta-carotene and lycopene and flavonoids luteolin and kaempferol. In one cup of watermelon:

  • beta-carotene: 467 ug
  • lycopene: 6979 ug
  • luteolin: 0.71 mg
  • kaempferol: 0.69 mg

Watermelon Nutrition Chart

Watermelon:

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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Watermelon in Cooking

Watermelon is in the top 25% most popular ingredients for recipes. Watermelon can be consumed raw and is often seeded, cubed or chopped before cooking or serving.

Friends and Relatives of Watermelon

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