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Calories in Watermelons
Nutrition Facts

Written by Sky Taylor, Diet Bites

Watermelon Calories

Energy values for all melons are exceptionally low.

A cup of melon balls OR one cup of diced contain about 45 kcals. Ten melon balls hold 37 kcals.

One watermelon that is 15" in length and about seven and one-half inches in diameter contains 1,355 kcals - and a whole lot of servings!

One wedge that is one-sixteenth of a watermelon contains about 85 kcals.

Health Benefits of Watermelon

* Excellent source for Vitamin C.

* A good source of antioxidants.

* Lycopene benefits. Lycopene may decrease the risk of prostate cancer.

* Supports healthy skin due to lycopene and amino properties, and watermelon's amazing hydration properties.

* Considered a superfood and an excellent diuretic.

* Contains L-citrulline which may increase blood flow to reproductive organs.

* The 'glycemic load' for watermelon is very low; blood sugar levels will not be impacted negatively with serving size.

Nutritional Benefits

* Watermelon is virtually fat-free.

* It's one food that requires a lot of effort in turning it into an unhealthy food. It's doesn't go will with cream, butter, gravy or other fats - and it's generally so sweet that added sugar will spoil the natural flavors.

* One specimen contains close to 30 protein grams.

* It's naturally low in sodium content. And if the individual has consumed an overage of salt-rich foods, melon can assist in ridding the body of the excess sodium.

* There are over 300 milligrams of bone-supporting calcium in one melon.

* One melon contains over 350 milligrams of immunity-boosting Vitamin C.

Nutrition Facts for Watermelon

Nutritional Elements Units 1 cup of melon balls 1 cup diced 1 Watermelon 1 wedge 10 balls

Water

g
140.83
139.00
4131.71
261.55
111.57

Calories

kcal
46
46
1355
86
37

Protein

g
0.94
0.93
27.56
1.74
0.74

Total Fat

g
0.23
0.23
6.78
0.43
0.18

Saturated Fat

g
0.025
0.024
0.723
0.046
0.020

Monounsaturated Fat

g
0.057
0.056
1.672
0.106
0.045

Polyunsaturated Fat

g
0.077
0.076
2.259
0.143
0.061

Cholesterol

mg
0
0
0
0
0

Ash

g
0.39
0.38
11.29
0.71
0.30

Carbohydrate

g
11.63
11.48
341.11
21.59
9.21

Fiber, total dietary

g
0.6
0.6
18.1
1.1
0.5

Sugars, total

g
9.55
9.42
280.12
17.73
7.56

Sucrose

g
1.86
1.84
54.67
3.46
1.48

Glucose (dextrose)

g
2.43
2.40
71.38
4.52
1.93

Fructose

g
5.17
5.11
151.80
9.61
4.10

Lactose

g
0.00
0.00
0.00
0.00
0.00

Maltose

g
0.09
0.09
2.71
0.17
0.07

Galactose

g
0.00
0.00
0.00
0.00
0.00

Starch

g
0.00
0.00
0.00
0.00
0.00

Calcium, Ca

mg
11
11
316
20
9

Iron, Fe

mg
0.37
0.36
10.84
0.69
0.29

Magnesium, Mg

mg
15
15
452
29
12

Phosphorus, P

mg
17
17
497
31
13

Potassium, K

mg
172
170
5060
320
137

Sodium, Na

mg
2
2
45
3
1

Zinc, Zn

mg
0.15
0.15
4.52
0.29
0.12

Copper, Cu

mg
0.065
0.064
1.898
0.120
0.051

Manganese, Mn

mg
0.059
0.058
1.717
0.109
0.046

Selenium, Se

mcg
0.6
0.6
18.1
1.1
0.5

Vitamin C

mg
12.5
12.3
366.0
23.2
9.9

Thiamin

mg
0.051
0.050
1.491
0.094
0.040

Riboflavin

mg
0.032
0.032
0.949
0.060
0.026

Niacin

mg
0.274
0.271
8.042
0.509
0.217

Pantothenic acid

mg
0.340
0.336
9.985
0.632
0.270

Vitamin B-6

mg
0.069
0.068
2.033
0.129
0.055

Folate, total

mcg
5
5
136
9
4

Folic acid

mcg
0
0
0
0
0

Folate, food

mcg
5
5
136
9
4

Folate, DFE

mcg_DFE
5
5
136
9
4

Vitamin B-12

mcg
0.00
0.00
0.00
0.00
0.00

Vitamin B-12, added

mcg
0.00
0.00
0.00
0.00
0.00

Vitamin A, IU

IU
876
865
25707
1627
694

Vitamin A, RAE

mcg_RAE
43
43
1265
80
34

Retinol

mcg
0
0
0
0
0

Vitamin E

mg
0.08
0.08
2.26
0.14
0.06

Tocopherol, beta

mg
0.00
0.00
0.00
0.00
0.00

Tocopherol, gamma

mg
0.00
0.00
0.00
0.00
0.00

Tocopherol, delta

mg
0.00
0.00
0.00
0.00
0.00

Vitamin K

mcg
0.2
0.2
4.5
0.3
0.1

Phytosterols

mg
3
3
90
6
2

Carotene, beta

mcg
467
461
13690
867
370

Carotene, alpha

mcg
0
0
0
0
0

Cryptoxanthin, beta

mcg
120
119
3524
223
95

Lycopene

mcg
6979
6889
204756
12962
5529

Lutein + zeaxanthin

mcg
12
12
361
23
10

 

 

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