Watermelon is rich in carotenoids. Some of the carotenoids in watermelon include lycopene, phytofluene, phytoene, beta-carotene, lutein, and neurosporene. Lycopene makes up the majority of the carotenoids in watermelon. The carotenoid content varies depending on the variety of the watermelon. Depending on the variety, carotenoid content in red fleshed watermelon varies from 37 – 121 mg/kg fresh weight, where as lycopene varies from 35 – 112 mg/kg fresh weight.
Carotenoids have antioxidant activity, free-radical scavenging property. Several researches have reported an association between dietary lycopene consumption and lower incidence in diseases such as prostate and oral cancers. Lycopene may also help reduce risks of cardiovascular disease.
Watermelon seeds are excellent sources of protein (both essential and non-essential amino acids) and oil. Watermelon seed is about 35% protein, 50% oil, and 5% dietary fiber. Watermelon seed is also rich in micro- and macro-nutrients such as magnesium, calcium, potassium, iron, phosphorous, zinc etc.
Besides, the red flesh, in the Arab world, salted and roasted watermelon seeds are also consumed as a snack.
Nutritional Facts of Watermelon
Table: List of nutrients in watermelon (flesh, raw) and their content. Nutrient values and weights are for edible portion of watermelon.
| Nutrients |
Units
|
Nutrient content per 100 grams
|
|---|---|---|
| Water |
g
|
91.45
|
| Energy |
kcal
|
30
|
| Energy |
kj
|
127
|
| Protein |
g
|
0.61
|
| Total lipid (fat) |
g
|
0.15
|
| Ash |
g
|
0.25
|
| Carbohydrate, by difference |
g
|
7.55
|
| Fiber, total dietary |
g
|
0.4
|
| Sugars, total |
g
|
6.20
|
| Sucrose |
g
|
1.21
|
| Glucose (dextrose) |
g
|
1.58
|
| Fructose |
g
|
3.36
|
| Lactose |
g
|
0.00
|
| Maltose |
g
|
0.06
|
| Galactose |
g
|
0.00
|
| Starch |
g
|
0.00
|
| Minerals | ||
| Calcium, Ca |
mg
|
7
|
| Iron, Fe |
mg
|
0.24
|
| Magnesium, Mg |
mg
|
10
|
| Phosphorus, P |
mg
|
11
|
| Potassium, K |
mg
|
112
|
| Sodium, Na |
mg
|
1
|
| Zinc, Zn |
mg
|
0.10
|
| Copper, Cu |
mg
|
0.042
|
| Manganese, Mn |
mg
|
0.038
|
| Fluoride, F |
mcg
|
1.5
|
| Selenium, Se |
mcg
|
0.4
|
| Vitamins | ||
| Vitamin C, total ascorbic acid |
mg
|
8.1
|
| Thiamin |
mg
|
0.033
|
| Riboflavin |
mg
|
0.021
|
| Niacin |
mg
|
0.178
|
| Pantothenic acid |
mg
|
0.221
|
| Vitamin B-6 |
mg
|
0.045
|
| Folate, total |
mcg
|
3
|
| Folic acid |
mcg
|
0
|
| Folate, food |
mcg
|
3
|
| Folate, DFE |
mcg_DFE
|
3
|
| Choline, total |
mg
|
4.1
|
| Betaine |
mg
|
0.3
|
| Vitamin B-12 |
mcg
|
0.00
|
| Vitamin B-12, added |
mcg
|
0.00
|
| Vitamin A, IU |
IU
|
569
|
| Vitamin A, RAE |
mcg_RAE
|
28
|
| Retinol |
mcg
|
0
|
| Vitamin E (alpha-tocopherol) |
mg
|
0.05
|
| Vitamin E, added |
mg
|
0.00
|
| Tocopherol, beta |
mg
|
0.00
|
| Tocopherol, gamma |
mg
|
0.00
|
| Tocopherol, delta |
mg
|
0.00
|
| Vitamin K (phylloquinone) |
mcg
|
0.1
|
| Fatty acids (Lipids) | ||
| Fatty acids, total saturated |
g
|
0.016
|
| 4:0 |
g
|
0.000
|
| 6:0 |
g
|
0.000
|
| 8:0 |
g
|
0.000
|
| 10:0 |
g
|
0.001
|
| 12:0 |
g
|
0.001
|
| 14:0 |
g
|
0.000
|
| 16:0 |
g
|
0.008
|
| 18:0 |
g
|
0.006
|
| Fatty acids, total monounsaturated |
g
|
0.037
|
| 16:1 undifferentiated |
g
|
0.000
|
| 18:1 undifferentiated |
g
|
0.037
|
| 20:1 |
g
|
0.000
|
| 22:1 undifferentiated |
g
|
0.000
|
| Fatty acids, total polyunsaturated |
g
|
0.050
|
| 18:2 undifferentiated |
g
|
0.050
|
| 18:3 undifferentiated |
g
|
0.000
|
| 18:4 |
g
|
0.000
|
| 20:4 undifferentiated |
g
|
0.000
|
| 20:5 n-3 |
g
|
0.000
|
| 22:5 n-3 |
g
|
0.000
|
| 22:6 n-3 |
g
|
0.000
|
| Cholesterol |
mg
|
0
|
| Phytosterols |
mg
|
2
|
| Amino acids | ||
| Tryptophan |
g
|
0.007
|
| Threonine |
g
|
0.027
|
| Isoleucine |
g
|
0.019
|
| Leucine |
g
|
0.018
|
| Lysine |
g
|
0.062
|
| Methionine |
g
|
0.006
|
| Cystine |
g
|
0.002
|
| Phenylalanine |
g
|
0.015
|
| Tyrosine |
g
|
0.012
|
| Valine |
g
|
0.016
|
| Arginine |
g
|
0.059
|
| Histidine |
g
|
0.006
|
| Alanine |
g
|
0.017
|
| Aspartic acid |
g
|
0.039
|
| Glutamic acid |
g
|
0.063
|
| Glycine |
g
|
0.010
|
| Proline |
g
|
0.024
|
| Serine |
g
|
0.016
|
| Other nutrients | ||
| Alcohol, ethyl |
g
|
0.0
|
| Caffeine |
mg
|
0
|
| Theobromine |
mg
|
0
|
| Carotene, beta |
mcg
|
303
|
| Carotene, alpha |
mcg
|
0
|
| Cryptoxanthin, beta |
mcg
|
78
|
| Lycopene |
mcg
|
4532
|
| Lutein + zeaxanthin |
mcg
|
8
|
Watermelon nutritional facts source: USDA National Nutrient Database for Standard Reference, Release 19 (2006)
Watermelon related:
Nutritional value of watermelon seeds
Eating watermelon increases arginine level
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Goji berry antixoxidant activity and health benefits
Blueberry antioxidant and health benefits
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Apple fruit, juice (cider) and health benefits on cancer, diabetes, and cardiovascular diseases
References:
Perkins-Veazie, P.; Collins, J. K.; Davis, A. R.; Roberts, W. 2006. Carotenoid Content of 50 Watermelon Cultivars. J. Agric. Food Chem.; (Article); 2006; 54(7); 2593-2597.
El-Adawy, T. A.; Taha, K. M. Characteristics and Composition of Watermelon, Pumpkin, and Paprika Seed Oils and Flours. J. Agric. Food Chem.; (Article); 2001; 49(3); 1253-1259.