Nutrition for Watermelon

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

Calories from Carbs

Calories from Fat

Calories Similar to Watermelon

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

• Lime: same
• Lemon: -2 calories
• Strawberries: +3 calories
• Cantaloupe: +6 calories

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:

• Strawberries: +0.1 grams
• Pineapple: -0.1 grams
• Honeydew: -0.1 grams
• Plums: +0.1 grams

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 milligrams 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:

• Rhubarb: -0.15 MG
• Banana: +0.92 MG
• Avocado: +1.1 MG
• Cherries: -1.7 MG

Flavonoids and Carotenoids in Watermelon ^[3]

Watermelon Nutrition Chart

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. Most recipes call for 2 or 4 cups of watermelon.

Friends and Relatives of Watermelon

Other similar relatives:

• Honeydew
• Cantaloupe
• Grapefruit
• Papaya
• Kiwi