June–September in Turkey (approximate harvest period)Watermelon Nutrition Facts, Vitamins and Benefits
Watermelon (Citrullus lanatus) is included in the Topraktan Bilgiler fruit library. Per 100 g it provides approximately 30 kcal and includes 8.1 mg vitamin C, 112 mg potassium, 28 µg RAE vitamin A. Values can vary with variety, ripeness, growing conditions and preparation.
Watermelon benefits and place in a balanced diet
- A 100 g portion provides approximately 30 kcal; portion size and preparation affect total energy intake.
- Its approximately 91.4 g of water per 100 g contributes to total fluid intake.
- About 8.1 mg of vitamin C per 100 g contributes to normal immune function, collagen formation and the absorption of iron from plant foods.
- About 28 µg RAE of vitamin A per 100 g contributes to normal vision, immune function and the maintenance of skin and mucous membranes.
- About 0.033 mg of vitamin B1 per 100 g contributes to normal energy metabolism and nervous-system function.
- About 0.021 mg of vitamin B2 per 100 g contributes to normal energy metabolism and the protection of cells from oxidative stress.
- About 7 mg of calcium per 100 g contributes to the maintenance of normal bones and teeth, muscle function and nerve transmission.
- About 112 mg of potassium per 100 g contributes to normal muscle and nervous-system function and the maintenance of normal blood pressure.
- About 10 mg of magnesium per 100 g contributes to normal energy metabolism and muscle and nervous-system function.
- About 0.24 mg of iron per 100 g contributes to normal red-blood-cell and haemoglobin formation and oxygen transport. Absorption of plant iron varies with the meal.
- No single food prevents or treats disease. The nutritional value of watermelon depends on portion size, variety, ripeness and the overall eating pattern.
Watermelon nutrition facts
The table covers calories, macronutrients, vitamins, minerals, fatty acids and amino acids where a measured value is available. Values are shown per 100 g and for a 154 g reference serving.
| Nutrient | Per 100 g | 154 g serving |
|---|---|---|
| Core values and macronutrients | ||
| Energy | 30 kcal | 46.2 kcal |
| Water | 91.4 g | 140.8 g |
| Protein | 0.61 g | 0.939 g |
| Total fat | 0.15 g | 0.231 g |
| Saturated fat | 0.016 g | 0.025 g |
| Monounsaturated fat | 0.037 g | 0.057 g |
| Polyunsaturated fat | 0.05 g | 0.077 g |
| Carbohydrate | 7.6 g | 11.6 g |
| Dietary fiber | 0.4 g | 0.616 g |
| Total sugars | 6.2 g | 9.5 g |
| Starch | 0 g | 0 g |
| Ash | 0.25 g | 0.385 g |
| Cholesterol | 0 mg | 0 mg |
| Minerals | ||
| Calcium | 7 mg | 10.8 mg |
| Iron | 0.24 mg | 0.37 mg |
| Magnesium | 10 mg | 15.4 mg |
| Phosphorus | 11 mg | 16.9 mg |
| Potassium | 112 mg | 172.5 mg |
| Sodium | 1 mg | 1.5 mg |
| Zinc | 0.1 mg | 0.154 mg |
| Copper | 0.042 mg | 0.065 mg |
| Manganese | 0.038 mg | 0.059 mg |
| Selenium | 0.4 µg | 0.616 µg |
| Fluoride | 1.5 µg | 2.3 µg |
| Vitamins and vitamin-like compounds | ||
| Vitamin C | 8.1 mg | 12.5 mg |
| Vitamin B1 (Thiamin) | 0.033 mg | 0.051 mg |
| Vitamin B2 (Riboflavin) | 0.021 mg | 0.032 mg |
| Vitamin B3 (Niacin) | 0.178 mg | 0.274 mg |
| Vitamin B5 (Pantothenic acid) | 0.221 mg | 0.34 mg |
| Vitamin B6 | 0.045 mg | 0.069 mg |
| Vitamin B9 (Folate) | 3 µg | 4.6 µg |
| Folic acid | 0 µg | 0 µg |
| Food folate | 3 µg | 4.6 µg |
| Folate, DFE | 3 µg DFE | 4.6 µg DFE |
| Choline | 4.1 mg | 6.3 mg |
| Vitamin B12 | 0 µg | 0 µg |
| Vitamin A | 28 µg RAE | 43.1 µg RAE |
| Retinol | 0 µg | 0 µg |
| Beta-carotene | 303 µg | 466.6 µg |
| Alpha-carotene | 0 µg | 0 µg |
| Beta-cryptoxanthin | 78 µg | 120.1 µg |
| Lycopene | 4,530 µg | 6,976.2 µg |
| Lutein + zeaxanthin | 8 µg | 12.3 µg |
| Vitamin E | 0.05 mg | 0.077 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin K | 0.1 µg | 0.154 µg |
| Fatty acids | ||
| Omega-3 | 0 g | 0 g |
| Omega-6 | 0.05 g | 0.077 g |
| Types of sugar | ||
| Sucrose | 1.2 g | 1.9 g |
| Glucose | 1.6 g | 2.4 g |
| Fructose | 3.4 g | 5.2 g |
| Lactose | 0 g | 0 g |
| Maltose | 0.06 g | 0.092 g |
| Amino acids | ||
| Tryptophan | 0.007 g | 0.011 g |
| Threonine | 0.027 g | 0.042 g |
| Isoleucine | 0.019 g | 0.029 g |
| Leucine | 0.018 g | 0.028 g |
| Lysine | 0.062 g | 0.095 g |
| Methionine | 0.006 g | 0.00924 g |
| Cystine | 0.002 g | 0.00308 g |
| Phenylalanine | 0.015 g | 0.023 g |
| Tyrosine | 0.012 g | 0.018 g |
| Valine | 0.016 g | 0.025 g |
| Arginine | 0.059 g | 0.091 g |
| Histidine | 0.006 g | 0.00924 g |
| Alanine | 0.017 g | 0.026 g |
| Aspartic acid | 0.039 g | 0.06 g |
| Glutamic acid | 0.063 g | 0.097 g |
| Glycine | 0.01 g | 0.015 g |
| Proline | 0.024 g | 0.037 g |
| Serine | 0.016 g | 0.025 g |
| Vitamin details | ||
| Vitamin K1 (Phylloquinone) | 0.1 µg | 0.154 µg |
| Beta-tocopherol | 0 mg | 0 mg |
| Gamma-tocopherol | 0 mg | 0 mg |
| Delta-tocopherol | 0 mg | 0 mg |
| Fatty-acid details | ||
| Trans fat | 0 g | 0 g |
| Linoleic acid | 0.05 g | 0.077 g |
| EPA | 0 g | 0 g |
| DHA | 0 g | 0 g |
How many calories are in Watermelon?
100 g (about 3.5 oz) provides approximately 30 kcal. A 154 g reference serving provides approximately 46.2 kcal. Values vary with variety, ripeness and preparation.
How to use Watermelon in the kitchen
Watermelon can be eaten on its own when appropriate, added to breakfast bowls, salads or desserts, or used in sauces and drinks. Preparation changes the edible portion and may alter nutrient values.
Related fruits
Direct USDA records are used where available; closest-profile entries are explicitly labelled and remain approximate. Blank fields mean that the source did not report a value. General information only; not medical advice. Primary composition reference: USDA FoodData Central.