Watermelon Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of watermelon contains 30 calories, 0.6g protein, 7.6g carbs, and 0.2g fat. Watermelon is a good source of iron, zinc.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 30 kcal | 2% |
| Protein | 0.61g | 1% |
| Carbohydrates | 7.5g | 3% |
| Total Fat | 0.15g | 0% |
| Fiber | 0.40g | 1% |
| Sodium | 1.0mg | 0% |
| Potassium | 8.1mg | 0% |
| Calcium | 10.0mg | 1% |
| Iron | 112.0mg | 622% |
| Magnesium | 0.10mg | 0% |
| Zinc | 11.0mg | 100% |
| Vitamin C | 0.03mg | 0% |
| Vitamin A | 0.02mcg | 0% |
| Phosphorus | 28.0mg | 2% |
Is Watermelon Good for You?
Yes, watermelon is a nutritious, low-calorie food that supports hydration and overall wellness. At just 30 calories per 100g, it provides 622% of your daily iron needs and 100% of your daily zinc requirement, making it an excellent choice for mineral intake despite its light caloric load.
Key Health Benefits of Watermelon
Exceptional mineral density: Watermelon delivers 112mg of iron per 100g—more than six times your daily requirement—which is critical for oxygen transport and energy production throughout your body.
Supports immune function: With 11mg of zinc per serving (100% Daily Value), it is instrumental in maintaining a healthy immune system and supporting wound healing.
Hydration without calories: It is composed primarily of water, making it ideal for staying hydrated while consuming minimal calories—just 30 kcal per 100g.
Low sodium content: At only 1mg of sodium per 100g, it is a heart-friendly option that won’t contribute to excess salt intake or blood pressure concerns.
Light carbohydrate source: Containing 7.6g of carbohydrates per 100g, it provides quick energy without being a significant carb load, making it suitable for various dietary approaches.
How Does Watermelon Compare?
Compared to cantaloupe, watermelon stands out for its superior iron content—delivering 112mg per 100g versus cantaloupe’s more modest mineral profile. While cantaloupe offers slightly more vitamin A and fiber, watermelon’s exceptional zinc and iron levels make it is the clear winner for mineral-focused nutrition. It is also significantly lower in calories, making it is the better choice for weight-conscious consumers.
Frequently Asked Questions
How many calories are in watermelon?
Watermelon contains just 30 calories per 100g, making it is one of the lowest-calorie fruits available. A typical 150g serving would contain approximately 45 calories.
Is watermelon good for weight loss?
Yes, watermelon is excellent for weight loss due to its minimal calorie density and high water content. It is satisfying and hydrating while contributing very little to your daily caloric intake, allowing you to eat larger portions without exceeding your calorie goals.
Does watermelon have iron and zinc?
Watermelon is remarkably rich in both minerals, containing 112mg of iron (622% Daily Value) and 11mg of zinc (100% Daily Value) per 100g. These amounts are unusually high for a fruit and make watermelon is a standout mineral source.
Is watermelon keto-friendly?
Watermelon can fit into a keto diet in moderation due to its relatively low carbohydrate content of 7.6g per 100g. However, portion control is important since carbs add up quickly; it is best to account for it within your daily macros.
How should I store watermelon to keep it fresh?
Whole, uncut watermelon stays fresh for 7-10 days at room temperature or up to three weeks in the refrigerator. Once cut, it is best consumed within 3-5 days when stored in an airtight container in the fridge.
How to Track Watermelon Nutrition with Gram
The Gram app makes logging watermelon effortless—simply scan the fruit with your phone’s camera using our AI food recognition, and it instantly pulls up the complete nutritional breakdown. You’ll see all macronutrients and micronutrients at a glance, making it is easy to understand exactly how watermelon fits into your daily nutrition goals. Whether you’re tracking iron, zinc, or calories, Gram gives you the detailed insights you need to make informed eating decisions.
Frequently Asked Questions
How many calories are in watermelon?
Watermelon contains just 30 calories per 100g, making it is one of the lowest-calorie fruits available. A typical 150g serving would contain approximately 45 calories.
Is watermelon good for weight loss?
Yes, watermelon is excellent for weight loss due to its minimal calorie density and high water content. It is satisfying and hydrating while contributing very little to your daily caloric intake, allowing you to eat larger portions without exceeding your calorie goals.
Does watermelon have iron and zinc?
Watermelon is remarkably rich in both minerals, containing 112mg of iron (622% Daily Value) and 11mg of zinc (100% Daily Value) per 100g. These amounts are unusually high for a fruit and make watermelon is a standout mineral source.
Is watermelon keto-friendly?
Watermelon can fit into a keto diet in moderation due to its relatively low carbohydrate content of 7.6g per 100g. However, portion control is important since carbs add up quickly; it is best to account for it within your daily macros.
How should I store watermelon to keep it fresh?
Whole, uncut watermelon stays fresh for 7-10 days at room temperature or up to three weeks in the refrigerator. Once cut, it is best consumed within 3-5 days when stored in an airtight container in the fridge.
Track your nutrition with Gram
Snap a photo of your meal and let AI do the rest. Track calories, macros, and micronutrients effortlessly.
Nutrition data sourced from USDA FoodData Central. Track watermelon and thousands of other foods with the Gram app.