Watermelon Nutrition Facts
Watermelons are in nature an excellent
source of vitamins A, C, and B6. They are also a great
source of potassium, and extremely low in sodium.
Watermelons are a great snack for both children and
adults, for the reason that they contain practically no
fat.
Pictures or artifacts that have survived to the present
show that watermelon was grown by the ancient Egyptians.
It was founded in 4000 B.C. and is still a universal
fruit that continues to be a favorite fruit to many
people. By the 1600's, watermelon made it's way to
Spain, China, Great Britain, and even farther beyond.
Written by guest writer Kristen Vinen Vine
Watermelon, raw, 1 cup, diced
| Nutrient
|
Units
|
1.00 X 1 cup,
diced
-------
152g
|
| Proximates
|
| Water
|
g
|
139.00
|
| Energy
|
kcal
|
46
|
| Energy
|
kj
|
193
|
| Protein
|
g
|
0.93
|
| Total lipid (fat)
|
g
|
0.23
|
| Ash
|
g
|
0.38
|
| Carbohydrate, by difference
|
g
|
11.48
|
| Fiber, total dietary
|
g
|
0.6
|
| Sugars, total
|
g
|
9.42
|
| Sucrose
|
g
|
1.84
|
| Glucose (dextrose)
|
g
|
2.40
|
| Fructose
|
g
|
5.11
|
| Lactose
|
g
|
0.00
|
| Maltose
|
g
|
0.09
|
| Galactose
|
g
|
0.00
|
| Starch
|
g
|
0.00
|
| Minerals
|
| Calcium, Ca
|
mg
|
11
|
| Iron, Fe
|
mg
|
0.36
|
| Magnesium, Mg
|
mg
|
15
|
| Phosphorus, P
|
mg
|
17
|
| Potassium, K
|
mg
|
170
|
| Sodium, Na
|
mg
|
2
|
| Zinc, Zn
|
mg
|
0.15
|
| Copper, Cu
|
mg
|
0.064
|
| Manganese, Mn
|
mg
|
0.058
|
| Selenium, Se
|
mcg
|
0.6
|
| Vitamins
|
| Vitamin C, total ascorbic acid
|
mg
|
12.3
|
| Thiamin
|
mg
|
0.050
|
| Riboflavin
|
mg
|
0.032
|
| Niacin
|
mg
|
0.271
|
| Pantothenic acid
|
mg
|
0.336
|
| Vitamin B-6
|
mg
|
0.068
|
| Folate, total
|
mcg
|
5
|
| Folic acid
|
mcg
|
0
|
| Folate, food
|
mcg
|
5
|
| Folate, DFE
|
mcg_DFE
|
5
|
| Vitamin B-12
|
mcg
|
0.00
|
| Vitamin B-12, added
|
mcg
|
0.00
|
| Vitamin A, IU
|
IU
|
865
|
| Vitamin A, RAE
|
mcg_RAE
|
43
|
| Retinol
|
mcg
|
0
|
| Vitamin E (alpha-tocopherol)
|
mg
|
0.08
|
| Vitamin E, added
|
mg
|
0.00
|
| Tocopherol, beta
|
mg
|
0.00
|
| Tocopherol, gamma
|
mg
|
0.00
|
| Tocopherol, delta
|
mg
|
0.00
|
| Vitamin K (phylloquinone)
|
mcg
|
0.2
|
| Lipids
|
| Fatty acids, total saturated
|
g
|
0.024
|
| 4:0
|
g
|
0.000
|
| 6:0
|
g
|
0.000
|
| 8:0
|
g
|
0.000
|
| 10:0
|
g
|
0.002
|
| 12:0
|
g
|
0.002
|
| 14:0
|
g
|
0.000
|
| 16:0
|
g
|
0.012
|
| 18:0
|
g
|
0.009
|
| Fatty acids, total monounsaturated
|
g
|
0.056
|
| 16:1 undifferentiated
|
g
|
0.000
|
| 18:1 undifferentiated
|
g
|
0.056
|
| 20:1
|
g
|
0.000
|
| 22:1 undifferentiated
|
g
|
0.000
|
| Fatty acids, total polyunsaturated
|
g
|
0.076
|
| 18:2 undifferentiated
|
g
|
0.076
|
| 18:3 undifferentiated
|
g
|
0.000
|
| 18:4
|
g
|
0.000
|
| 20:4 undifferentiated
|
g
|
0.000
|
| 20:5 n-3
|
g
|
0.000
|
| 22:5 n-3
|
g
|
0.000
|
| 22:6 n-3
|
g
|
0.000
|
| Cholesterol
|
mg
|
0
|
| Phytosterols
|
mg
|
3
|
| Amino acids
|
| Tryptophan
|
g
|
0.011
|
| Threonine
|
g
|
0.041
|
| Isoleucine
|
g
|
0.029
|
| Leucine
|
g
|
0.027
|
| Lysine
|
g
|
0.094
|
| Methionine
|
g
|
0.009
|
| Cystine
|
g
|
0.003
|
| Phenylalanine
|
g
|
0.023
|
| Tyrosine
|
g
|
0.018
|
| Valine
|
g
|
0.024
|
| Arginine
|
g
|
0.090
|
| Histidine
|
g
|
0.009
|
| Alanine
|
g
|
0.026
|
| Aspartic acid
|
g
|
0.059
|
| Glutamic acid
|
g
|
0.096
|
| Glycine
|
g
|
0.015
|
| Proline
|
g
|
0.036
|
| Serine
|
g
|
0.024
|
| Other
|
| Alcohol, ethyl
|
g
|
0.0
|
| Caffeine
|
mg
|
0
|
| Theobromine
|
mg
|
0
|
| Carotene, beta
|
mcg
|
461
|
| Carotene, alpha
|
mcg
|
0
|
| Cryptoxanthin, beta
|
mcg
|
119
|
| Lycopene
|
mcg
|
6889
|
| Lutein + zeaxanthin
|
mcg
|
12
|
USDA National Nutrient Database
for Standard Reference, Release 18 (2005)
|
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