1 serving (152 grams) contains 46 calories, 0.9 grams of protein, 0.3 grams of fat, and 12.2 grams of carbohydrates.
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Nutrition Information
Calories |
71.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.5 g | 0% | |
| Saturated Fat | 0.0 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 | 14.7 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
Source of Calories
About Semangka
Semangka, or watermelon, is a widely beloved fruit originating from Africa and flourishing in tropical and subtropical climates. Known for its refreshing taste and high water content (over 90%), it is commonly enjoyed raw, in salads, or as juice across various cuisines. Nutritionally, watermelon is low in calories (30 per 100g) and contains a modest amount of carbohydrates (8g). It is a good source of vitamin C (8.1mg per 100g) and provides minor amounts of calcium, iron, and dietary fiber. Watermelon also contains lycopene, a potent antioxidant responsible for its red color, which promotes health benefits.
Health Benefits
- Supports hydration due to its high water content (>90%) and electrolytes like potassium.
- Rich in lycopene, which may contribute to heart health and reduce inflammation as an antioxidant.
- Contains vitamin C (8.1mg), aiding immune function and skin health.
- Provides dietary fiber (0.4g), promoting digestive health.
- Low in calories (30 per 100g), making it an excellent choice for weight-conscious individuals.
Dietary Considerations
Selection and Storage
Store whole watermelons at room temperature, but refrigerate cut pieces in an airtight container to maintain freshness for up to 3-5 days.
Common Questions About Semangka Nutrition
What are the key nutritional facts about semangka?
Semangka, or watermelon, contains 30 calories per 100 grams, with 0.6 grams of protein, 8 grams of carbohydrates (including 6.2 grams of sugar), 0.4 grams of fiber, and just 0.2 grams of fat. It is also low in sodium, containing only 1 milligram per 100 grams, and is a good source of vitamins A and C.
Can I eat semangka on a keto diet?
Semangka is not ideal for a strict keto diet due to its 8 grams of carbohydrates per 100 grams, most of which come from natural sugars. However, it may be consumed in very small portions if you closely monitor your daily carb intake.
What are the health benefits of semangka?
Semangka is rich in water (over 90%), making it excellent for hydration. It is a good source of vitamins A and C, which support skin health and immune function. Additionally, it contains lycopene, an antioxidant associated with heart health and reducing inflammation. Its low calorie and fat content make it a healthy snack option.
How much semangka should I eat in one serving?
A recommended serving size of semangka is around 1 cup (approximately 150 grams), which provides about 45 calories, 0.9 grams of protein, and 12 grams of carbohydrates. This portion size helps maintain a balance between enjoying its benefits and managing sugar intake.
How does semangka compare to other fruits like melons?
Compared to similar fruits like cantaloupe or honeydew, semangka has fewer calories and carbohydrates (30 calories and 8 grams of carbs per 100 grams). While cantaloupe and honeydew are slightly higher in fiber, semangka stands out for its higher water content and unique lycopene concentration, which is rare in most fruits.
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.
