What are the Nutritional Facts about Watermelon?
October 30, 2026 | by Sravani Pathakamuri | Posted in Nutrition Facts
Watermelon is a refreshing, hydrating fruit that is low in caloriesand rich in vitamins, minerals, andantioxidants. It contains about92% water, making it an excellent choice for staying hydrated,especiallyin hot weather.
🍉 Nutritional facts of watermelon:
Serving size: 100 g (about 1small cup of diced watermelon)
30 kcal
Approximate calories
Carbohydrates: 7.6 g
Natural sugars: 6.2 g
Protein: 0.6 g
Fat: 0.2 g
Fibe: 0.4 g
Water: 91–92 g
Vitamins and minerals (per 100 g)
| Nutrient | Approximate amount | Benefit |
|---|---|---|
| Vitamin C | 8.1 mg | Supports immunity and skin health |
| Vitamin A | 28 µg RAE | Supports vision and healthy skin |
| Potassium | 112 mg | Helps muscles andnerve function |
| Magnesium | 10 mg | Supports muscle and nerve function |
| Vitamin B6 | 0.045 mg | Helps energy metabolism |
| Lycopene | 4.5 mg | Antioxidant that helps protect cells |
Values are approximate and may vary by variety and ripeness.
Health Benefits of Watermelon:
1. Keeps you Hydrated:
Its high water content helps replace fluids, particularlyduring hot weather or afterlight physical activity.
2. Rich in antioxidants
Lycopene and vitamin C help protect cells fromoxidative damage.
3. Supports Weight Management
Watermelon is low in calories and provides a naturallysweet snack that can replacehigher-calorie desserts.
4. Supports Heart Health
Potassium helps normal blood pressure regulation,while lycopene is being studiedfor its potentialcardiovascular benefits.
5. Provides Quick Energy
Its natural carbohydrates provide energy, althoughwatermelon contains relativelylittle protein, fat,and fiber.
How much watermelon should you eat daily?
- For general health: About 150–300 g per day is a reasonableportion for most healthy adults.
- For weight loss: It can be a useful snack because it is lowin calories, but portion size still matters.
- For hydration: Enjoy it alongside regular water intake; it shouldnot be your only source of fluids.
- For people with diabetes: Watermelon can fit into a balanceddiet, but its carbohydrates count towardyour meal. Pairing amoderate portion with protein or healthy fats may help makea snack more balanced.
Are there any disadvantages?
- Eating a large amount at once may cause bloating or digestivediscomfort in some people.
- Although it contains natural sugar, large portions can contributea meaningful amount of carbohydrates.
- People with chronic kidney disease who need to restrict potassiumshould follow their clinician’sdietary advice.
CONCLUSION:
Watermelon is a nutritious, low-calorie fruit with plenty of water, vitamin C, and lycopene.A bowl of fresh watermelon is a great snack for most people, especially during summer.