Watermelon also know as Citrullus lanatus is high in antioxidants, water & electrolytes but low in calories.
The table below shows the amountTrusted Source of each nutrient in a cup of melon balls weighing around 154 g.
It also shows how much an adult needs of each nutrient, according to the 2020–2025 Dietary Guidelines for AmericansTrusted Source. Requirements vary according to the individual’s sex and age.
|Nutrient||Amount in 1 cup watermelon||Daily adult requirement|
|Energy (calories)||46.2||1,800 – 3,000|
|Carbohydrate (g)||11.6, including 9.6 g of sugar||130|
|Fiber (g)||0.6||22.4 – 33.6|
|Calcium (millgrams [mg])||10.8||1,000 – 1,200|
|Magnesium (mg)||15.4||320 – 420|
|Vitamin C (mg)||12.5||75 – 90|
|Folate (mcg, DFE)||4.6||400|
|Choline (mg)||6.3||425 – 550|
|Vitamin A, RAE (mcg)||43.1||700 – 900|
|Beta carotene (mcg)||467||No data|
|Lutein & zeaxanthin (mcg)||12.3 mcg||No data|
|Lycopene (mcg)||6,980||No data|
|Phytosterols (mg)||3.08||No data|
Watermelon also contains some:
– B vitamins, such as thiamin, niacin, and riboflavin
– zinc, manganese, selenium, fluoride, and other essential minerals
– tryptophan, leucine, lysine, arginine, and other antioxidants