...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, 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)
Watermelons contain a phenol called lycopene which is a powerful antioxidant. Watermelons are also an excellent source of vitamin A.
