Watermelon Nutrition facts and Health Benefits

Watermelon Nutrition facts and Health Benefits

The name of Watermelon recalls the memories of body cooling sensation in hot summers. Almost we all love to have watermelons specially when sun is really hot. Despite the cooling effect of watermelon it hydrates and nourish our body with its water content and nutrients respectively. In this article i am going to share the nutrition facts and some of the most important health benefits of watermelon fruit.

Before any further you may should know about the origin and history of Watermelon. History suggests that Watermelon is originated in the Kalahari Desert of Africa. In Egypt around 5,000 years ago the first harvest of watermelon took place.

Watermelons rolled out to the countries lying on the side of Mediterranean Sea and reached China in 10th century. While Europe was introduced to Watermelon in 13th century through the Moors. It is believed that African slaves are responsible for bringing Watermelon to United States. (Reference)

Health benefits of Watermelon fruit:

Drinking adequate amount of water is essential for having an optimal health and Watermelon contains 91% of water along with its other nutrients. It hydrates the body and makes you full with it water contents.

Watermelon is rich in Vitamin C, Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6 Potassium and magnesium. Beside these nutrients watermelon contains a number of other nutrients which are essential for good health.

Vitamin C is an antioxidant which prevents cell damage, it also strengthen the immunity system and prevent infections. Vitamin C also helps in treating cold. Vitamin A protects our eyes from age related sight decline and night blindness. Potassium content of watermelon regulates the body blood pressure and Magnesium fights depression and promote overall good mood.

Nutrition Facts of Watermelon:

Note: All of the nutrients values listed below are for 100 grams of Watermelon.


Serving Size 100 grams
Calories  30
Total Fat 0.2g
Total Carbohydrate 7.6g
Water 91.45g
Energy 30 Kcal
Fiber, total dietary 0.4g
Sugars, total including NLEA 6.3g
Protein 0.61g


Minerals in Watermelon
Calcium  7 mg
Iron 0.24  mg
Magnesium 10 mg
Potassium 112 mg
Zinc 0.1 mg
Sodium 1 mg
Copper 0.042 mg
Manganese 0.038 mg
Phosphorus 11 mg
Selenium 0.4 µg
Fluoride 1.5 µg


Vitamins in Watermelon
Vitamin C 8.1 mg
Thiamin 0.033 mg
Riboflavin 0.021 mg
Niacin 0.178 mg
Pantothenic acid 0.221 mg
Vitamin B-6 0.045 mg
Folate, total 3 µg
Choline, total 4.1 mg
Betaine 0.3 mg
Vitamin A, RAE 28 µg
Carotene, beta 303 µg
Cryptoxanthin, beta 78 µg
Vitamin A, IU  569 IU
Lycopene  4532 µg
Lutein + zeaxanthin 8 µg
Vitamin E (alpha-tocopherol) 0.5 mg
Vitamin K (phylloquinone) 0.1 µg
Tocotrienol, alpha 0.01 mg
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