Watermelon, raw
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 8.1 MG | 9% | |
| Thiamin | 0.0 MG | 3% | |
| Riboflavin | 0.0 MG | 2% | |
| Niacin | 0.2 MG | 1% | |
| Pantothenic acid | 0.2 MG | 4% | |
| Vitamin B-6 | 0.0 MG | 3% | |
| Folate, total | 3 UG | 1% | |
| Choline, total | 4.1 MG | 1% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 28 UG | 3% | |
| Vitamin E (alpha-tocopherol) | 0.1 MG | 0% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 0.1 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 7 MG | 1% | |
| Iron, Fe | 0.2 MG | 1% | |
| Magnesium, Mg | 10 MG | 2% | |
| Phosphorus, P | 11 MG | 1% | |
| Potassium, K | 112 MG | 2% | |
| Sodium, Na | 1 MG | 0% | |
| Zinc, Zn | 0.1 MG | 1% | |
| Copper, Cu | 0.0 MG | 5% | |
| Manganese, Mn | 0.0 MG | 2% | |
| Selenium, Se | 0.4 UG | 1% |
Nutrition Highlights
- Very low in calories (30 kcal per 100g), suitable for weight management.
- Very low in fat (0.2g per 100g).
About Watermelon, raw
This refreshing, vibrant fruit is a summer staple, prized for its high water content and naturally sweet flavor. Composed primarily of water, it offers a hydrating boost, making it a perfect choice for staying cool and replenished, especially during warmer months. Beyond its hydrating properties, it's a source of several key nutrients. Notably, it contains lycopene, a powerful antioxidant associated with various health benefits, including potential protection against certain cancers and improved heart health. The fruit also provides vitamins A and C, which are essential for immune function and overall well-being.
Incorporating this fruit into your diet is incredibly versatile. Enjoy it sliced as a simple, hydrating snack or add it to fruit salads for a burst of sweetness. It blends well into smoothies, paired with other fruits and vegetables for a nutrient-packed beverage. You can also get creative and grill it, which brings out a smoky flavor and caramelizes the natural sugars. Watermelon also works beautifully in savory dishes, adding a refreshing contrast to salads with feta cheese and mint, or even as a component in gazpacho. Remember to choose ripe fruit for the best flavor and nutritional value.
Compare Watermelon, raw
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