Nutrition Facts

Watermelon Nutrition Facts

1 cup of diced watermelon provides approximately:

small cartoon watermelon
  • 45 calories
  • 11 grams carbohydrate
  • < 1 gram protein
  • 0.3 grams total fat (< 0.1 grams saturated fat)
  • 1 gram fiber

Watermelon is a good source of lycopene (which is also found in tomatoes), an antioxidant researchers believe helps fight cancer.

I love to recommend eating watermelon because, as with strawberries, you can eat big portions for low calories.

Nutrition Facts Watermelon

  • Excellent source of vitamin C
  • Very good source of vitamin A and vitamin B6
  • Good source of vitamin B1, potassium, and magnesium

Nutrition in Watermelon

Snack on 1 cup of watermelon and you'll get approximately:

  • 24% daily value (DV) Vitamin C
  • 11% DV Vitamin A
  • 11% DV Vitamin B6
  • 8% DV Vitamin B1
  • 5% DV Potassium
  • 4% DV Magnesium

Eat Your Watermelon: Creative Menu Suggestions

  • Make a watermelon soup by pureeing watermelon, cantaloupe and plain nonfat yogurt. (Serve in a hollowed out cantaloupe "bowl.")
  • Mix cubes with reduced fat feta cheese and sprinkle with pepper.
  • Toss with cilantro.
  • Sprinkle with lemon or lime juice and top with chopped fresh mint.
  • Freeze melon balls and use as a frozen dessert.
  • Thread cubes of cantaloupe, watermelon and honeydew on wood skewers. Drizzle with 100% orange juice.
  • Puree melon with seltzer and a little fruit juice and serve in a margarita glass.

Get additional nutrition facts on watermelon here.

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