Watermelon (Citrullus lanatus) is a heavy oval shaped fruit with a hard and thick outer skin, red inner flesh, and small black seeds. Some varieties come without the little seeds, which can be a nuisance when eating watermelon.
Health Benefits of Watermelon: - Increased Protection from Bacterial and Viral Infections
- Increased Immune Function
- Reduced Cancer Risk
- Protection Against Heart Disease
Watermelon is high in the carotenoid lycopene which is thought to be beneficial for preventing cancer.
*Some of these health benefits are due to the nutrients highly
concentrated in Watermelon, and may not necessarily be related to Watermelon.
Natural vitmains, minerals, and nutrients found in Watermelon: Carbohydrates | Vitamin A | Lycopene | Vitamin C |
Click here to compare these nutrition facts with other fruits.
| Nutrition Facts |
| Watermelon Raw |
| Serving Size 100g |
| Calories 30 |
| % Daily Value* |
| Total Fat 0.15g | 0% |
| Saturated Fat 0.016g | 0% |
| Cholesterol 0mg | 0% |
| Sodium 1mg | 0% |
| Total Carbohydrate 7.55g | 3% |
| Dietary Fiber 0.4g | 2% |
| Sugar 6.2g | ~ |
| Protein 0.61g | ~ |
| Vitamin A | 11% | • | Vitamin C | 14% |
| Calcium | 1% | • | Iron | 1% |
| *Percent Daily Values
are based on a 2,000 calorie diet. Your daily values may be higher or lower depending
on your calorie needs. |
|
| Vitamins | %DV |
| Vitamin A 569IU | 11% |
| Retinol equivalents 28μg | ~ |
| Retinol 0μg | ~ |
| Alpha-carotene 0μg | ~ |
| Beta-carotene 303μg | ~ |
| Beta-cryptoxanthin 78μg | ~ |
| Vitamin C 8.1mg | 14% |
| Vitamin E 0.05mg | 0% |
| Vitamin K 0.1μg | 0% |
| Vitamin B12 0μg | 0% |
| Thiamin 0.033mg | 2% |
| Riboflavin 0.021mg | 1% |
| Niacin 0.178mg | 1% |
| Pantothenic acid 0.221mg | 2% |
| Vitamin B6 0.045mg | 2% |
| Folate 3μg | 1% |
| Folic Acid 0μg | ~ |
| Food Folate 3μg | ~ |
| Dietary Folate Equivalents 3μg | ~ |
| Choline 4.1mg | ~ |
| Lycopene 4532μg | ~ |
| Lutein+zeazanthin 8μg | ~ |
|
| Minerals | %DV |
| Calcium 7mg | 1% |
| Iron 0.24mg | 1% |
| Magnesium 10mg | 3% |
| Phosphorus 11mg | 1% |
| Sodium 1mg | 0% |
| Potassium 112mg | 3% |
| Zinc 0.1mg | 1% |
| Copper 0.042mg | 2% |
| Manganese 0.038mg | 2% |
| Selenium 0.4μg | 1% |
| Water 91.45g | ~ |
| Ash 0.25g | ~ |
| Useful Stats |
Percent of Daily Calorie Target
(2000 calories) |
1.5% |
| Percent Water Composition |
91.45% |
| Protein to Carb Ratio (g/g) |
0.08g |
|
How to choose Watermelon: Watermelon can be picked by knocking on the outer skin and listening for a hollow sound.
Climate and origin: Watermelon is thought to have originated from the Kalahari Desert in Southern Africa. A fruit notorious for growing in hot climates with little water, watermelon is hearty and will grow almost anywhere warm.
Taste: Watermelon has a very sweet taste and mushy texture.
Miscellaneous information: One of the most hybridized fruits, watermelons can be found with yellow or orange flesh, and even with a purple black skin. Although seedless varieties of watermelon exist, the seeds are edible and very high in iron.
Similar tasting produce: Cantaloupe, Honeydew
References
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