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Watermelon Nutrition
the nutritional value of watermelons and full watermelon nutrition information...
Watermelons contain a phenol called lycopene which is a powerful antioxidant. Watermelons are 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, the watermelon fruit 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.
Watermelons provide 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, rawRefuse: 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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