Wassermelone

Fruit

Item Rating: 80/100

1 serving (280 grams) contains 84 calories, 1.7 grams of protein, 0.6 grams of fat, and 21.3 grams of carbohydrates.

Nutrition Information

1 cup (237.3g)

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		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		23.7 mg	1%
Iron		0.5 mg	2%
Potassium		265.8 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 (5.5%)

Protein: 5 cal (6.8%)

Carbs: 72 cal (87.7%)

About Wassermelone

Watermelon (Wassermelone) is a sweet, hydrating fruit native to Africa and widely consumed around the world, especially in tropical and subtropical regions. Known for its vibrant red or pink interior and green rind, it is a popular summer fruit enjoyed fresh, juiced, or in salads. With only 30 calories per 100 grams, watermelon is low in fat and protein but contains 7.6 grams of carbohydrates, primarily from natural sugars. It provides small amounts of calcium (10 mg), iron (0.2 mg), and is an excellent source of vitamin C (8.1 mg), making it both refreshing and nourishing. Its high water content (approximately 92%) contributes to its reputation as one of the most hydrating fruits, ideal for hot climates or post-exercise hydration.

Health Benefits

• Supports hydration with its 92% water content, making it excellent for preventing dehydration.
• Rich in vitamin C (8.1 mg per 100g), which boosts the immune system and promotes skin health.
• Contains lycopene, an antioxidant linked to reducing oxidative stress and lowering the risk of heart disease.
• Provides small amounts of calcium and potassium, which contribute to healthy bone and muscle function.
• Low in calories (30 kcal per 100g), making it a weight management-friendly snack.

Dietary Considerations

Allergens: None known

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

Selection and Storage

Store a whole watermelon at room temperature for up to 7-10 days. Once cut, refrigerate in an airtight container and consume within 3-4 days for best freshness.

Common Questions About Wassermelone Nutrition

Is Wassermelone high in protein?

Wassermelone is not high in protein, containing only 0.6 grams per 100 grams. It is primarily composed of water and carbohydrates, making it a hydrating, low-protein fruit choice.

Can I eat Wassermelone on a keto diet?

Wassermelone is moderately high in carbs, with 7.6 grams of carbohydrates per 100 grams, including 6.2 grams of sugar. While it may not be ideal for strict keto diets, it can be consumed in limited quantities on a low-carb diet.

What are the health benefits of Wassermelone?

Wassermelone is low in calories (30 per 100 grams), hydrating due to its high water content, and provides vitamin C and antioxidants like lycopene, which may support skin health and reduce inflammation. However, its high sugar content should be monitored by people with blood sugar concerns.

What is a healthy portion size for Wassermelone?

A healthy portion of Wassermelone is around 1 cup (approximately 150 grams) of diced fruit, which contains about 45 calories, 11.4 grams of carbs, and 9.3 grams of sugar. This amount offers hydration and nutrients while keeping sugar intake in check.

How does Wassermelone compare to other fruits?

Compared to fruits like bananas or apples, Wassermelone is lower in calories and higher in water content, making it a lighter, more hydrating option. However, it has less fiber and protein, so it may not be as filling as other fruits.

Data Sources & Scientific References