Watermelon – Healthy Eating

A watermelon contains about 6% sugar and 92% water by weight. As with many other fruits, it is a source of vitamin C.

  • Watermelon, raw (edible parts)
  • Nutritional value per 100 g (3.5 oz)
  • Energy 127 kJ (30 kcal)
  • Carbohydrates 7.55 g
  • - Sugars 6.2 g
  • - Dietary fiber 0.4 g
  • Fat 0.15 g
  • Protein 0.61 g
  • Water 91.45 g
  • Vitamin A equiv. 28 μg (4%)
  • Thiamine (vit. B1) 0.033 mg (3%)
  • Riboflavin (vit. B2) 0.021 mg (2%)
  • Niacin (vit. B3) 0.178 mg (1%)
  • Pantothenic acid (B5) 0.221 mg (4%)
  • Vitamin B6 0.045 mg (3%)
  • Folate (vit. B9) 3 μg (1%)
  • Vitamin C 8.1 mg (10%)
  • Calcium 7 mg (1%)
  • Iron 0.24 mg (2%)
  • Magnesium 10 mg (3%)
  • Phosphorus 11 mg (2%)
  • Potassium 112 mg (2%)
  • Zinc 0.10 mg (1%)

Percentages are relative to

US recommendations for adults.

Source: USDA Nutrient Database

The amino-acid citrulline was first extracted from watermelon and analyzed.[8] Watermelons contain a significant amount of citrulline and after consumption of several kilograms, an elevated concentration is measured in the blood plasma; this could be mistaken for citrullinaemia or other urea cycle disorders.[9]

Watermelon rinds, usually a light green or white color, are also edible and contain many hidden nutrients[vague], but most people avoid eating them due to their unappealing flavor. They are sometimes used as a vegetable.[10] In China, they are stir-fried, stewed or more often pickled. When stir-fried, the skin and fruit is removed, and the rind is cooked with olive oil, garlic, chili peppers, scallions, sugar and rum. Pickled watermelon rind is also commonly consumed in the Southern US.[11] Watermelon juice can be made into wine.[12]

Watermelon is mildly diuretic[13] and contains large amounts of beta carotene.[14] Watermelon with red flesh is a significant source of lycopene. Preliminary research indicates the consumption of watermelon may have antihypertensive effects.[15]

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