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Nutrition Facts about Watermelon

Gardening Guide: Wonderful Watermelon: How to Grow the Fruit that Means 'Summer'

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Nutrition Facts about Watermelon

Learn nutrition facts about watermelon to find out exactly which nutrients are found in watermelon—and to what degree—along with the most common compounds available in this healthful fruit.

By Norann Oleson

Watermelon slices

Watermelon slices

Watermelon is loaded—loaded in vitamins and minerals, that is, particularly Vitamin C. According to the USDA, two cups of watermelon have 80 calories, no fat, vitamin A (8% of daily value), B6 (6%) and C (25%), potassium (6%), magnesium (6%), thiamin (8%), and phosphorus (2%).

Even the rind is good for you; it’s high in vitamins B and C.

And if you’re up to separating, sprouting, shelling, and drying them, there are 10 grams of protein in 1 ounce of watermelon seeds. The seeds are also a source of iron, zinc, and fiber.

Here are the nutrients in a small piece (100 grams) of watermelon:

Watermelon Nutrition

The main plant compounds in watermelons are:

  • Lycopene: A red pigment and antioxidant, lycopene has been extensively studied for its beneficial health effects (only in red watermelon).
  • Beta carotene: An antioxidant that often gives foods a yellow or orange hue, beta carotene is converted into vitamin A in your body.
  • Citrulline: An amino acid that plays an important role in the human body’s urea cycle, which removes nitrogen from the blood and helps convert it to urine. Citrulline helps create arginine, an amino acid in which some people are deficient.

Beneficial mineral content of watermelon includes boron, calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, sodium, and zinc.

Did you know all these nutrition facts about watermelon? Please tell us what you think.

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TABLE OF CONTENTS

  • Curator’s Corner
  • Introduction
  • Feature Articles

  • Types of Watermelon Plants
  • Pollinating Watermelon Plants
  • Choosing the Right Variety of Watermelon
  • Growing Watermelon from Seeds or Seedlings
  • Growing Watermelon in Open Land, in Raised Beds, or on a Trellis
  • Soil, Sunlight, Fertilizer, and Water for Your Watermelon Plants
  • Watermelon Care: Pests and Disease
  • Harvesting Your Watermelons
  • Essential Tools and Equipment for Growing and Enjoying Watermelons
  • Plant Profiles

  • Desert King Watermelon
  • Black Diamond Watermelon
  • Yellow Doll Watermelon
  • Crimson Sweet Watermelon
  • King of Hearts Watermelon
  • Sugar Baby Watermelon
  • Recipes

  • Grilled Watermelon Salad
  • Fresh Mozzarella Watermelon Salad
  • Watermelon Rind Smoothie
  • Watermelon Fruit Rollups
  • Margarita Watermelon
  • Watermelon Juice
  • Easy Watermelon Sorbet
  • Grilled Watermelon and Pineapple Skewers
  • Additional Articles

  • Nutrition Facts about Watermelon
  • Home Remedies and Health Benefits of Watermelon
  • Resources about Watermelon
  • Watermelon Glossary
  • Related Articles

  • Start Growing Watermelon in Raised Beds
  • Wonderful Watermelon: How to Grow the Fruit that Means ‘Summer’

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