Nutrients, compounds and studied health goals side by side. Every figure is per 100 g of the USDA reference entry for that food, so the columns are directly comparable.
Per 100 g. A dash means no value is recorded for that food, which is not the same as zero.
| Per 100 g | Watermelon |
|---|---|
Macronutrients | |
| Calorieskcal | 302% DV |
| Proteing | 0.611% DV |
| Total fatg | 0.150% DV |
| Carbohydrateg | 7.553% DV |
| Fibreg | 0.41% DV |
| Total sugarsg | 6.2 |
| Waterg | 91.5 |
Fats | |
| Saturated fatg | 0.0160% DV |
| Monounsaturated fatg | 0.037 |
| Polyunsaturated fatg | 0.05 |
| Cholesterolmg | 00% DV |
| EPA (omega-3)g | 0 |
| DHA (omega-3)g | 0 |
| DPA (omega-3)g | 0 |
| Linoleic acid (omega-6)g | 0.05 |
Vitamins | |
| Vitamin Aµg | 283% DV |
| Vitamin Cmg | 8.19% DV |
| Vitamin Dµg | 00% DV |
| Vitamin Emg | 0.050% DV |
| Vitamin Kµg | 0.10% DV |
| Thiamin (B1)mg | 0.0333% DV |
| Riboflavin (B2)mg | 0.0212% DV |
| Niacin (B3)mg | 0.1781% DV |
| Pantothenic acid (B5)mg | 0.2214% DV |
| Vitamin B6mg | 0.0453% DV |
| Folateµg | 31% DV |
| Vitamin B12µg | 00% DV |
| Cholinemg | 4.11% DV |
Minerals | |
| Calciummg | 71% DV |
| Ironmg | 0.241% DV |
| Magnesiummg | 102% DV |
| Phosphorusmg | 111% DV |
| Potassiummg | 1122% DV |
| Sodiummg | 10% DV |
| Zincmg | 0.11% DV |
| Coppermg | 0.0425% DV |
| Manganesemg | 0.0382% DV |
| Seleniumµg | 0.41% DV |
Other | |
| Beta-caroteneµg | 303 |
| Alpha-caroteneµg | 0 |
| Lycopeneµg | 4532 |
| Lutein + zeaxanthinµg | 8 |
| Caffeinemg | 0 |
| Ashg | 0.25 |
How prominent each compound is in the food. Whole-food compound quantities are not reliably measurable, so these are levels rather than amounts.
| Compound | Watermelon |
|---|---|
| LycopeneCarotenoid | Primary |
| PolyphenolsPolyphenol (class) | Present |
Where each food has at least one claim on file. Being listed says research exists, not how strong it is — open a food to see the evidence rating and citations.
| Health goal | Watermelon |
|---|---|
| Circulation | Yes |
| Heart Health | Yes |
| Muscle & Physical Performance | Yes |
Room for 1 more food on your plan.
Nutrient values are per 100 g of the USDA reference entry named on this page and vary with variety, growing conditions, storage and preparation.