Sandia

Fruit

Item Rating: 80/100

1 serving (152 grams) contains 46 calories, 0.9 grams of protein, 0.3 grams of fat, and 12.2 grams of carbohydrates.

Nutrition Information

1 cup (237.5g)

Calories		71.2
% Daily Value*
Total Fat		0.5 g	0%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		2.4 mg	0%
Total Carbohydrates		19 g	6%
	Dietary Fiber	0.9 g	3%
	Sugars	14.2 g
protein		1.4 g	2%
Vitamin D		0 mcg	0%
Calcium		16.6 mg	1%
Iron		0.5 mg	2%
Potassium		266 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

🧂 Low sodium

🧂 Low salt

🍞 Low carbs

Source of Calories

Fat: 4 cal (5.2%)

Protein: 5 cal (6.5%)

Carbs: 76 cal (88.3%)

About Sandia

Sandia, or watermelon, is a refreshing and hydrating fruit believed to have originated in northeastern Africa and is now widely enjoyed globally, particularly in tropical and subtropical cuisines. It is known for its vibrant red or pink flesh, sweet flavor, and high water content, which can reach up to 92%. Its nutritional profile is low in calories (30 kcal per 100g) and rich in essential nutrients, including vitamin C and small amounts of calcium and iron. Watermelon is predominantly composed of carbohydrates, primarily natural sugars, and contains a minimal amount of protein and fat, making it a light and healthy snack option.

Health Benefits

• Supports hydration due to its high water content (92%) and electrolytes.
• Boosts immune function with 8.1 mg of vitamin C per 100g, which acts as an antioxidant.
• Supports healthy digestion through its 0.4g of dietary fiber, aiding in bowel regularity.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, low-fat

Not suitable for: Low-carb, ketogenic

Selection and Storage

Store whole watermelons in a cool, dry place. Once cut, refrigerate the pieces in an airtight container and consume them within 3-5 days.

Common Questions About Sandia Nutrition

Is sandia high in protein?

Sandia (watermelon) is not high in protein, as a 100g serving contains only 0.6 grams of protein. It is more notable for its hydration and minimal calorie content rather than protein content.

Can I eat sandia on a keto diet?

Sandia is not ideal for a strict keto diet due to its carb content; a 100g serving contains 8g of carbohydrates with 6g of sugar. However, it may fit in small portions if you monitor your daily carb intake.

What are the health benefits of eating sandia?

Sandia is hydrating due to its high water content (about 92%) and is a good source of vitamin C and lycopene, an antioxidant. It is low in calories, making it a refreshing and light option for snacking while supporting overall hydration and skin health.

How much sandia should I eat in one serving?

A standard serving size of sandia is about 150g, which contains roughly 45 calories, 12g of carbohydrates, and less than 1g of protein. This portion is manageable for most diets but should be adjusted as needed for specific goals like weight management or blood sugar control.

How does sandia compare to other fruits like cantaloupe or honeydew?

Compared to cantaloupe and honeydew, sandia has slightly fewer calories and a higher water content. While cantaloupe provides more vitamin A and honeydew contains more potassium, sandia stands out for its refreshing nature and high lycopene content, making it distinctively hydrating and antioxidant-rich.

Data Sources & Scientific References