Watermelon
Over 90% water, with lycopene and a very low calorie cost per generous portion.
Nutrition per 100 g
Standardised to 100 g of watermelon for fair comparison. Typical serving: 1 cup diced (152 g) — 46 kcal per 152 g serving.
| Nutrient | Per 100 g | Per serving (152 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 30 kcal | 46 kcal | 100 kcal |
| Protein | 0.6 g | 0.9 g | 2 g |
| Carbohydrate | 7.6 g | 11.5 g | 25 g |
| Fat | 0.1 g | 0.2 g | 0.4 g |
| Fibre | 0.4 g | 0.6 g | 1.3 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of watermelon, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (152 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin C | 7.1 mg | 10.8 mg | 8% |
| Thiamin | 0.033 mg | 0.05 mg | 3% |
| Riboflavin | 0.072 mg | 0.11 mg | 6% |
| Niacin | 0.17 mg | 0.26 mg | 1% |
| Vitamin B6 | 0.029 mg | 0.044 mg | 2% |
| Folate | 29.7 µg | 45.1 µg | 7% |
| Minerals | |||
| Calcium | 16.9 mg | 25.7 mg | 1% |
| Iron | 0 mg | 0 mg | 0% |
| Magnesium | 9.7 mg | 14.7 mg | 2% |
| Phosphorus | 20.7 mg | 31.5 mg | 2% |
| Potassium | 273 mg | 415 mg | 6% |
| Sodium | 3.8 mg | 5.8 mg | <1% |
| Zinc | 0.12 mg | 0.18 mg | 1% |
| Copper | 0.007 mg | 0.011 mg | <1% |
| Manganese | 0.071 mg | 0.11 mg | 3% |
Source: USDA FoodData Central — Watermelon, seedless, rind only, raw
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat watermelon?
- Contributes meaningfully to fluid intake in hot weather.
- One of the better lycopene sources outside tomatoes.
- Large satisfying portions for very few calories.
How to include it
- Cube with feta, mint and olive oil for a summer salad.
- Blend with lime and freeze into ice lollies.
- Serve chilled after training when appetite is low.
Things to consider
- Almost no fibre, so it is less filling than other fruit.
- High in fructans for some people with IBS.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related foods
Cucumber
Around 95% water — a hydrating, crunchy vehicle for dips and salads.
- kcal
- 13
- protein
- 0.6 g
- fibre
- 0.4 g
per 100 g · Typical serving: 1 cup sliced (119 g)
Feta
A brined sheep's-milk cheese with big flavour for relatively few calories.
- kcal
- 250
- protein
- 13.3 g
- fibre
- 0 g
per 100 g · Typical serving: 30 g
Cantaloupe Melon
A hydrating melon with an unusually high vitamin A content for a fruit.
- kcal
- 34
- protein
- 0.8 g
- fibre
- 0.9 g
per 100 g · Typical serving: 1 cup cubes (160 g)
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