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Watermelon Nutrition

Watermelon Nutrition Watermelons contain a phenol called lycopene which is a powerful antioxidant. Watermelon nutrition is also an excellent source of vitamin A.

  • Watermelons contain a powerful antioxidant called lycopene which protects the cells from free radical damage, thereby helping to prevent cancer. Lycopene also helps prevent the oxidation of cholesterol which helps to prevent atherosclerosis.

  • Containing excellent levels of vitamin A, watermelon nutrition can help to promote eye health and help to fight off viral infections.

  • Watermelons contain good levels of beta carotene which helps to protect the cells from free radical damage and also provides a source of vitamin A. Beta carotene also plays a part in the health of the immune and reproductive systems.

  • Watermelon nutrition provides a good source of vitamin C which helps to prevent the cells and tissues from free radical damage, thereby helping to prevent cancer. Vitamin C also aids in dietary iron absorption.

  • Watermelons contain a good amount of pantothenic acid (vitamin B5) which helps to turn carbohydrates and fats into energy and also plays a part in the health of the adrenal glands.

  • One cup of watermelon contains around 46 calories.



    THE FULL NUTRITIONAL VALUE OF WATERMELONS:

    Watermelon, raw

    Refuse: 48%  (Rind, seeds, and cutting loss)
    Scientific Name:  Citrullus lanatus
    NDB No: 09326 (Nutrient values and weights are for edible portion)

    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
    Fluoride, F
    mcg
    2.3
    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
    Choline, total
    mg
    6.2
    Betaine
    mg
    0.5
    Vitamin B-12
    mcg
    0.00
    Vitamin B-12, added
    mcg
    0.00
    Vitamin A, RAE
    mcg_RAE
    43
    Retinol
    mcg
    0
    Carotene, beta
    mcg
    461
    Carotene, alpha
    mcg
    0
    Cryptoxanthin, beta
    mcg
    119
    Vitamin A, IU
    IU
    865
    Lycopene
    mcg
    6889
    Lutein + zeaxanthin
    mcg
    12
    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 D (D2 + D3)
    mcg
    0.0
    Vitamin D
    IU
    0
    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 (EPA)
    g
    0.000
    22:5 n-3 (DPA)
    g
    0.000
    22:6 n-3 (DHA)
    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
    USDA National Nutrient Database for Standard Reference, Release 22 (2009)

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