Health Nutrition

Watermelon Nutrition Facts and Health Benefits

Watermelon is not only the Water and sugar but also is full of nutrition. It is a rich source of vitamin A, vitamin C and many other minerals and vitamins.

Watermelon contains only 46 calories per cup and 92% of watermelon is water.

Watermelon Nutrition Facts

A Cup (Approx 154gm) of Watermelon contains following:

Calories in Watermelon

Total Calories 46.2(193 kJ)

  • 41.1(172 kJ) From Carbohydrate
  • 1.9(8.0 kJ) From Fat
  • 3.2(13.4 kJ) From Protein

Carbohydrate in Watermelon

Total Carbohydrate 11.6g

  • Dietary Fiber 0.6g
  • Starch 0.0g
  • Sugars 9.5g

Vitamins in Watermelon

  • Vitamin A 876IU
  • Vitamin C 12.5mg
  • Thiamin 0.1mg
  • Vitamin E (Alpha Tocopherol) 0.1mg
  • Vitamin K 0.2mcg
  • Riboflavin 0.0mg
  • Niacin 0.3mg
  • Vitamin B6 0.1mg
  • Folate 4.6mcg
  • Vitamin B12 0.0mcg
  • Pantothenic Acid 0.3mg
  • Choline 6.3mg
  • Betaine 0.5mg

Protein in Watermelon

Protein 0.9g

Minerals in Watermelon

  • Calcium 10.8mg
  • Iron 0.4mg
  • Magnesium 15.4mg
  • Phosphorus 16.9mg
  • Potassium 173mg
  • Sodium 1.5mg
  • Zinc 0.2mg
  • Copper 0.1mg
  • Manganese 0.1mg
  • Selenium 0.6mcg
  • Fluoride 2.3mcg

Fats & Fatty Acids in Watermelon

Total Fat 0.2g

  • Saturated Fat 0.0g
  • Monounsaturated Fat 0.1g
  • Polyunsaturated Fat 0.1g
  • Total Omega-6 fatty acids 77.0mg


  • Water 141g
  • Ash 0.4g
  • Phytosterols 3.1mg

Health Benefits of Watermelon

Watermelon has numerous benefits which are following:

1. Rich in Vitamins and Minerals

Watermelons are loaded with Beta-Carotene. It an excellent source of Vitamin A. Minerals such as potassium, thiamin, and magnesium are found in high amounts in watermelons as well. Many of the health benefits of watermelons can be traced back to these vitamins and minerals.

2. Fights Cancer

Cancer is one of the biggest health problems facing the world today. Watermelons are showing great promise as a cancer-fighting tool. The fruit is rich in carotenoids, substances that give color to plants, which in turn can be converted to antioxidants.

Antioxidants are useful in combating free radicals, harmful substances that can damage the body, and are produced through exposure to environmental elements. Watermelons may be effective in preventing lung, colon, prostate and breast cancer.

3. Boosts Immune System

Like all fruits and vegetables, watermelons are rich in Vitamin C. Vitamin C is important agent in boosting the body’s immune system.

Scientists have known for many years that Vitamin C boosts the immune system which fights off disease. This property is one of the chief health benefits of watermelons.

4. Increases Energy

According to the collective data shown that watermelons are rich in water-soluble B Vitamins, such as Vitamin B1, Vitamin B6, and magnesium.

These vitamins help the body produce energy. Watermelons are also low in calories and have a high water content, giving them an extra, healthy edge.

5. Fights Heart Disease

This is another of the important health benefits of watermelons. Lycopene is an antioxidant found mainly in tomatoes and watermelons that gives them their colors.

One way these free radicals can damage the body is by causing cholesterol to stick and thicken on artery walls, which can lead to strokes and heart attacks. Antioxidants such as Lycopene can help prevent this.

6. Promote Kidney Health

As watermelons are high in water content, they function as a diuretic. These substances help the body produce urine, which cleans out chemicals.

Furthermore, watermelons’ high potassium content helps remove uric acid from your blood, which can help prevent the development of painful kidney stones. Watermelons loaded full of vitamins and minerals, which is helping to remove salts from your kidneys as well.

7. Soothes Muscles

According to new collective data has shown that L-citrulline, a substance found in watermelons. It can potentially help ease muscle pain.

Scientists in Spain conducted a study in which athletes were given juices rich in L-citrulline. Those who drank it reported significantly less sore muscles after exercise. Watermelons replace crucial electrolytes lost through perspiration.