1 serving (152 grams) contains 46 calories, 0.9 grams of protein, 0.2 grams of fat, and 11.6 grams of carbohydrates.
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Nutrition Information
Calories |
71.9 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.3 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3.1 mg | 0% | |
| Total Carbohydrates | 18.1 g | 6% | |
| Dietary Fiber | 0.9 g | 3% | |
| Sugars | 14.7 g | ||
| protein | 1.4 g | 2% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 15.6 mg | 1% | |
| Iron | 0.6 mg | 3% | |
| Potassium | 265.6 mg | 5% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Fresh watermelon
Watermelon (Citrullus lanatus) is a juicy fruit native to Africa and widely cultivated in tropical and subtropical regions. It is part of the Cucurbitaceae family, related to cucumbers, squash, and pumpkins. Watermelon is enjoyed globally in cuisines as a refreshing snack, dessert, or salad ingredient. Nutritionally, this low-calorie fruit is composed of about 90% water, making it an excellent hydration source. It contains vital nutrients, including vitamin C, vitamin A (in the form of beta-carotene), potassium, and the antioxidant lycopene, which gives watermelon its red hue. It is naturally sweet, low in fat, and provides fiber, aiding in digestion.
Health Benefits
- Supports hydration as watermelon is approximately 90% water, providing essential fluids to the body.
- Boosts immune health with 21% of the recommended daily intake of vitamin C per 154-gram serving.
- Promotes heart health due to the presence of lycopene, an antioxidant linked to improved cardiovascular function.
- Supports vision as it contains beta-carotene, which the body converts to vitamin A, essential for eye health.
- Aids muscle and nerve function with a modest potassium content (112 mg per 100 grams).
Dietary Considerations
Selection and Storage
Store whole watermelons at room temperature but refrigerate once cut, keeping slices covered to retain freshness for up to 3-4 days.
Common Questions About Fresh watermelon Nutrition
Is fresh watermelon high in protein?
Watermelon is not high in protein. A 100-gram serving contains about 0.6 grams of protein, making it a low-protein fruit. Its nutrition profile is primarily carbohydrates, along with a high water content.
Can I eat fresh watermelon on a keto diet?
Fresh watermelon is typically not ideal for a strict keto diet due to its sugar and carb content. A 100-gram serving has about 7.6 grams of carbs, which can add up quickly on a diet limited to 20-50 grams of carbs per day.
What are the main health benefits or concerns of eating fresh watermelon?
Watermelon is rich in vitamins A and C, and it contains antioxidants like lycopene, which can support heart health and reduce inflammation. However, its high natural sugar content may be a concern for individuals monitoring blood sugar levels, such as those with diabetes.
What is the recommended portion size for fresh watermelon?
A typical serving size for watermelon is about 1 cup (150 grams), which contains roughly 46 calories, 0.2 grams of fat, 11.6 grams of carbs, and 0.6 grams of protein. This portion makes for a hydrating and low-calorie snack.
How does fresh watermelon compare to other fruits like cantaloupe or honeydew?
Watermelon is lower in calories compared to cantaloupe and honeydew but has a higher water content, making it more hydrating. However, it has less fiber and slightly more sugar than its melon counterparts, offering a unique balance of sweetness and hydration.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
