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Watermelon Nutrition facts

Watermelon is a delicious and hydrating fruit, perfect for hot summer days or as a refreshing snack any time of the year.

Beyond its sweet taste and high water content, watermelon is packed with essential nutrients that offer various health benefits.

Watermelon Nutrition facts

Below is a detailed breakdown of the nutrition facts for watermelon, based on a typical serving size.

Nutritional Values per 100g of Watermelon:

Calories:30 kcal
Fat:0.15 g
Protein:0.61 g
Carbohydrates:7.55 g
Sugars:6.2 g
Fiber:0.4 g
Cholesterol:0 mg
Saturated Fats:0.016 g

Additional Nutritional Information of Watermelon:

itemValue
Added Sugar:NULL g
Net-Carbs:7.15 g
Water:91.45 g
Omega 3s:0 mg
Omega 6s:50 mg
PRAL score:-2.011
Trans Fatty Acids:0 g
Soluble Fiber:NULL g
Insoluble Fiber:NULL g
Sucrose:1.21 g
Glucose (Dextrose):1.58 g
Fructose:3.36 g
Lactose:0 g
Maltose:0.06 g
Galactose:0 g
Starch:0 g
Folic acid:0 mcg
Food Folate:3 mcg
Folate DFE:3 mcg
Betaine:0.3 mg
Retinol:0 mcg
Carotene, beta:303 mcg
Carotene, alpha:0 mcg
Lycopene:4532 mcg
Lutein + Zeaxanthin:8 mcg
Menaquinone-4:NULL mcg
Fatty acids, total monounsaturated:37 mg
Fatty acids, total polyunsaturated:50 mg
Alcohol:39 g
Theobromine:10 mg

Vitamins in Watermelon:

Vitamin A, IU:569 IU
Vitamin A, RAE:28 mcg
Thiamin (B1):0.033 mg
Riboflavin (B2):0.021 mg
Niacin (B3):0.178 mg
Pantothenic acid (B5):0.221 mg
Vitamin B6:0.045 mg
Folate (B9):3 mcg
Vitamin B-12:0 mcg
Vitamin C:8.1 mg
Vitamin D:0 mcg
Vitamin D2 (ergocalciferol):NULL mcg
Vitamin D3 (cholecalciferol):NULL mcg
Vitamin D (IU):0 IU
Vitamin E (Alpha-Tocopherol):0.05 mg
Vitamin K:0.1 mcg
Choline:4.1 mg

Minerals in Watermelon:

Calcium:7 mg
Iron:0.24 mg
Potassium:112 mg
Magnesium:10 mg
Phosphorus:11 mg
Sodium:1 mg
Zinc:0.1 mg
Copper:0.042 mg
Manganese:0.038 mg
Selenium:0.4 mcg
Fluoride:1.5 mcg
Molybdenum:NULL mcg
Chlorine:NULL mg

Amino Acid Profile for Watermelon:

Tryptophan:7 mg
Threonine:27 mg
Isoleucine:19 mg
Leucine:18 mg
Lysine:62 mg
Methionine:6 mg
Cystine:2 mg
Phenylalanine:15 mg
Tyrosine:12 mg
Valine:16 mg
Arginine:59 mg
Histidine:6 mg
Alanine:17 mg
Aspartic acid:39 mg
Glutamic acid:63 mg
Glycine:10 mg
Proline:24 mg
Serine:16 mg
Hydroxyproline:NULL mg

Caffeine in Watermelon:

Caffeine:0 mg

Nutritional Facts About Watermelon by Weight:

  • Calories per 100g in Watermelon: 30
  • Calories per 200g in Watermelon: 60
  • Calories per 300g in Watermelon: 90
  • Watermelon protein per 100g: 0.61
  • Watermelon protein per 200g: 1.22
  • Watermelon protein per 300g: 1.83
  • Fiber per 100g in Watermelon: 0.4
  • Fiber per 200g in Watermelon: 0.8
  • Fiber per 300g in Watermelon: 1.2
  • Carbs in Watermelon per 100g: 7.55
  • Carbs in Watermelon per 200g: 15.1
  • Carbs in Watermelon per 300g: 22.65
  • Watermelon sodium per 100g: 1
  • Watermelon sodium per 200g: 2
  • Watermelon sodium per 300g: 3
  • Watermelon fat content per 100g: 0.15
  • Watermelon fat content per 200g: 0.3
  • Watermelon fat content per 300g: 0.45
  • Sugar content in Watermelon per 100g: 6.2
  • Sugar content in Watermelon per 200g: 12.4
  • Sugar content in Watermelon per 300g: 18.6
  • Watermelon vitamin D per 100g: 0
  • Watermelon vitamin D per 200g: 0
  • Watermelon vitamin D per 300g: 0

Source of calories in Watermelon

Calorie percentages:
fat: 3.97%
Protein: 7.18%
carbohydrate: 88.85%

Calculate Values for Custom Weight for Watermelon:

powered-by: verdiet.com

Mixed Exercise Plan to Burn 30 Calories:

  • Running: 1 minutes
  • Cycling: 1 minutes
  • Weight Training: 2 minutes
  • Aerobics: 1 minutes

Individual Exercises to Burn 30 Calories:

  • Running: 3 minutes
  • Walking: 6 minutes
  • Cycling: 5 minutes
  • Swimming: 5 minutes
  • Weight Training: 6 minutes
  • Yoga: 8 minutes
  • Aerobics: 5 minutes
  • Jumping Rope: 3 minutes
  • Strength Training: 9 minutes

Please note that the times mentioned are estimates and may vary based on multiple factors such as body weight, age, gender, and the individual's fitness level. It is advised to consult with a professional before starting any new exercise program.

Ibrahim A., M.Sc., CPT

Ibrahim A., M.Sc., CPT

Ibrahim Abdelhady is a respected lecturer in bodybuilding and nutrition, holding a Master’s degree in Nutrition and certification as a Personal Trainer. With a blend of academic knowledge and practical expertise, he is committed to helping individuals achieve their health and fitness goals through evidence-based strategies.

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