1 serving (152 grams) contains 46 calories, 0.9 grams of protein, 0.2 grams of fat, and 11.5 grams of carbohydrates.
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Nutrition Information
Calories |
46.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.2 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2 mg | 0% | |
| Total Carbohydrates | 11.5 g | 4% | |
| Dietary Fiber | 0.6 g | 2% | |
| Sugars | 9.4 g | ||
| protein | 0.9 g | 1% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 10.0 mg | 0% | |
| Iron | 0.4 mg | 2% | |
| Potassium | 170 mg | 3% | |
* 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 Watermelon
Watermelon, a refreshing and hydrating fruit, is believed to have originated in northeastern Africa over 4,000 years ago and is now cultivated worldwide. It is widely enjoyed fresh or blended into beverages and salads, with its juicy flesh making it a summer staple in many cuisines. Nutritionally, watermelon is low in calories (30 kcal per 100g) while offering hydration, as it consists of approximately 90% water. It contains small amounts of protein and fat, along with essential nutrients such as vitamin C (8.09 mg per 100g), iron, calcium, and dietary fiber. Watermelon is naturally sweet, with 7.56g carbohydrates per 100g, primarily from natural sugars.
Health Benefits
- Supports hydration due to its high water content (about 90%).
- Boosts immune health with vitamin C (8.09 mg per 100g).
- Promotes heart health through antioxidants like lycopene, which is abundant in watermelon.
- Aids digestion with small amounts of dietary fiber (0.39g per 100g).
- Contributes to bone health with calcium (6.57 mg per 100g).
Dietary Considerations
Selection and Storage
Store whole watermelon at room temperature. Once cut, refrigerate slices or chunks in an airtight container and consume within 3–4 days.
Common Questions About Watermelon Nutrition
Is watermelon high in calories or protein?
Watermelon is very low in calories, with just about 30 calories per 100 grams. While delicious and hydrating, it is not high in protein, containing only around 0.6 grams of protein per 100 grams.
Can I eat watermelon on a keto or low-carb diet?
Watermelon can be eaten in moderation on a low-carb diet, as it has approximately 7.6 grams of carbohydrates per 100 grams. However, due to its relatively high natural sugar content (6.2 grams per 100 grams), it may not be suitable for strict keto diets.
What are the health benefits of eating watermelon?
Watermelon is a great source of hydration, being over 90% water. It is also rich in vitamins A and C, which support skin health and immunity, and contains antioxidants like lycopene that may promote heart health. However, its sugar content should be consumed in moderation.
How much watermelon should I eat in one serving?
A typical serving of watermelon is about 1 cup (154 grams), which provides roughly 46 calories and 11.6 grams of carbohydrates. This amount is hydrating and full of nutrients without being overly high in sugar.
How does watermelon compare to cantaloupe or honeydew melon?
Compared to cantaloupe and honeydew, watermelon has slightly fewer calories and carbohydrates per 100 grams. Watermelon has a higher water content, making it more hydrating, while cantaloupe offers more vitamin A. Honeydew is slightly higher in sugar and calories than watermelon.
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.
- Watermelon as a source of lycopene and citrullineNational Library of Medicine, PubMedStudy exploring the health benefits of lycopene and citrulline found in watermelon, including antioxidant and cardiovascular impacts.
- 2020-2025 Dietary Guidelines for AmericansU.S. Department of AgricultureGuidance on incorporating fruits like watermelon into a balanced diet for optimal health and nutrition.
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.
