Tembikai

Fruit

Item Rating: 80/100

1 serving (152 grams) contains 46 calories, 0.9 grams of protein, 0.2 grams of fat, and 11.5 grams of carbohydrates.

Nutrition Information

1 cup (237.5g)

Calories		71.9
% Daily Value*
Total Fat		0.3 g	0%
	Saturated Fat	0.0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		3.1 mg	0%
Total Carbohydrates		18.0 g	6%
	Dietary Fiber	0.9 g	3%
	Sugars	14.7 g
protein		1.4 g	2%
Vitamin D		0 mcg	0%
Calcium		17.2 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

🧂 Low sodium

🧂 Low salt

🍞 Low carbs

Source of Calories

Fat: 2 cal (3.4%)

Protein: 5 cal (7.0%)

Carbs: 72 cal (89.7%)

About Tembikai

Tembikai, commonly known as watermelon, originates from Africa and is highly popular in tropical and subtropical cuisines worldwide. Known for its high water content (around 92%), it is a hydrating fruit that is especially enjoyed raw or in beverages and desserts. Nutritionally, it is low in calories (30 kcal per 100g) and fat, while providing small amounts of protein and carbohydrates. Watermelon is a notable source of vitamin C (8.22 mg per 100g) and contains beneficial antioxidants like lycopene, along with trace amounts of calcium, iron, and fiber. Its refreshing sweetness makes it a healthy, naturally hydrating snack for all age groups.

Health Benefits

• Supports hydration due to its high water content (92%) and electrolytes.
• Boosts the immune system with 8.22 mg of vitamin C per 100g.
• Promotes heart health with lycopene, a powerful antioxidant found in its red flesh.
• Aids digestion due to its small fiber content (0.39 g per 100g).
• Contains potassium to help regulate blood pressure, though in modest amounts.

Dietary Considerations

Allergens: None known

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

Not suitable for: Low-carb (in large amounts), keto (due to natural sugars)

Selection and Storage

Store whole watermelon at room temperature, but refrigerate once cut and consume within 3-5 days for optimal freshness.

Common Questions About Tembikai Nutrition

Is tembikai high in protein?

Tembikai, or watermelon, is not high in protein. It contains only 0.59 grams of protein per 100 grams, which makes it a low-protein option compared to many other fruits.

Can I eat tembikai on a keto diet?

Tembikai is not ideal for a strict keto diet because it contains 7.57 grams of carbohydrates per 100 grams, with 6.18 grams coming from natural sugars. However, it can be consumed in small portions on a low-carb diet if carefully counted into your daily carb allowance.

What are the health benefits of eating tembikai?

Tembikai is a hydrating fruit composed of about 90% water, making it excellent for staying hydrated. It is also a low-calorie option at only 30 calories per 100 grams and contains small amounts of vitamins A and C, which support immune health and skin vitality. Its natural sugars provide quick energy, but the low fiber content may not aid digestion significantly.

What is a healthy serving size for tembikai?

A typical serving size of tembikai is about 150 grams, roughly equivalent to one cup of diced watermelon. This serving provides about 45 calories, 11.35 grams of carbohydrates, and 0.9 grams of protein, making it a light and refreshing snack.

How does tembikai compare to other fruits like cantaloupe?

Tembikai has a higher water content and fewer calories compared to cantaloupe, which has about 34 calories and 8.2 grams of carbohydrates per 100 grams. Cantaloupe also contains more fiber and vitamins A and C. Tembikai is better for hydration and low-calorie diets, while cantaloupe offers more nutrients per bite.

Data Sources & Scientific References