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Watermelon

Watermelon

EverydayFresh

Watermelon is a hydrating summer fruit characterized by its crisp, juicy red flesh and thick green rind. Composed of over 90% water, it provides natural electrolytes and is exceptionally low in calories while delivering significant vitamin C and lycopene – an antioxidant also found in tomatoes. Typically enjoyed raw in slices or cubes, this sweet melon contains both seeded and seedless varieties and serves as both a refreshing snack and a natural hydration aid.

Macro Impact

A 1 cup serving contains 48 calories, 1g protein, 12g carbs, and 0g fat.

Calorie Burn

How long would it take to burn off 48 calories?
Walking3.5 mph, moderate pace
11 min
YogaModerate effort, gentle pace
8 min
SwimmingModerate effort, freestyle
6 min
Biking12-14 mph, moderate effort
5 min
StairsStair climbing, moderate pace
6 min
Running5 mph (12 min/mile)
4 min

Nutrition Facts

Serving size1 cup (152 g)
Amount per serving
Calories48
% Daily Value*
Total Fat0.2g
0%
Saturated Fat0.0g
0%
Trans Fat0g
Polyunsaturated Fat0.0g
Monounsaturated Fat0.0g
Cholesterol0mg
0%
Sodium4mg
0%
Total Carbohydrate12g
4%
Dietary Fiber0.7g
2%
Total Sugars10g
Includes Added Sugars0g
0%
Protein1g
Vitamin D0mcg
0%
Calcium9mg
1%
Iron0.3mg
2%
Potassium187mg
4%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
12 / 275 g
4%
Fiber
1 / 28 g
2%
Sugars
10 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
0 / 78 g
0%
Monounsaturated
0 / 31 g
0%
Polyunsaturated
0 / 23 g
0%
Saturated
0 / 23 g
0%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
0%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
1 / 80 g
1%
Amino Acids
Histidine
0 / 3 g
0%
Isoleucine
0 / 2 g
2%
Leucine
0 / 3 g
1%
Lysine
0 / 2 g
5%
Methionine
0 / 1 g
1%
Phenylalanine
0 / 2 g
1%
Threonine
0 / 1 g
4%
Tryptophan
0 / 0 g
2%
Valine
0 / 2 g
1%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
0 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
4%
Riboflavin, B2
0 / 1 mg
2%
Niacin, B3
0 / 15 mg
2%
Pantothenic Acid, B5
0 / 5 mg
6%
Pyridoxine, B6
0 / 1 mg
5%
Biotin, B7
1 / 30 mcg
4%
Cobalamin, B12
0 / 2 mcg
0%
Folate
5 / 400 mcg
1%
Vitamin A
40 / 800 mcg
5%
Vitamin C
12 / 83 mg
15%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
1%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
9 / 1k mg
1%
Copper
0 / 1 mg
5%
Iron
0 / 13 mg
3%
Magnesium
15 / 370 mg
4%
Manganese
0 / 2 mg
2%
Phosphorous
21 / 700 mg
3%
Potassium
187 / 3k mg
6%
Selenium
0 / 55 mcg
1%
Sodium
5 / 2.3k mg
0%
Zinc
0 / 10 mg
1%
Chromium
0 / 30 mcg
0%
Molybdenum
2 / 45 mcg
4%
Iodine
0 / 150 mcg
0%
Chlorine
15 / 2.3k mg
1%
Other
Ethyl Alcohol
0 g
Water
139 g
Caffeine
0 mg
Choline
6 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Watermelon, raw. USDA Standard Reference, Legacy. Food ID 167765.
  2. 2.Watermelon, raw. Canadian Nutrient File. Food ID 1691.
  3. 3.Watermelon, raw. Frida. Public Food Key 36.
  4. 4.Melon, watermelon, peeled, raw. Australian Nutrient Database. Public Food Key F005520.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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