Raw · fruits
Strawberries
58.8 mg/ 100g
32 kcal
Why this result?
Strawberries provides approximately 626% more vitamin c per 100 g (58.8 mg vs 8.1 mg in Watermelon).
raw · edible portion52% yield
Watermelon
Watermelon / Tarbooz / Tormuj
Citrullus lanatus
A deeply hydrating summer melon with over 91% water content, loaded with lycopene, citrulline, and vitamin C.
ENERGY30kcal / 100g
PROTEIN0.61grams
FIBER0.40grams
CARBS7.6grams
FAT0.15grams
SERVING SIZE BASIS100 g edible portion
Looking for healthy substitutes?Discover ranked food alternatives to Watermelon based on protein, fiber, or calories.
Explore Swaps →STANDOUT MICRONUTRIENTS
All Nutrients →Notable Nutrients in Watermelon
Key vitamins and minerals meeting high percentages of daily recommended intake
Smart Alternatives
Find alternatives to Watermelon
Discover ranked food alternatives to Watermelon based on protein, fiber, or vitamins.
Raw · fruits
Lemon
53.0 mg/ 100g
29 kcal
Why this result?
Lemon provides approximately 554% more vitamin c per 100 g (53.0 mg vs 8.1 mg in Watermelon).
Raw · fruits
Lime
29.1 mg/ 100g
30 kcal
Why this result?
Lime provides approximately 259% more vitamin c per 100 g (29.1 mg vs 8.1 mg in Watermelon).
Raw · fruits
Cantaloupe (Muskmelon)
36.7 mg/ 100g
34 kcal
Why this result?
Cantaloupe (Muskmelon) provides approximately 353% more vitamin c per 100 g (36.7 mg vs 8.1 mg in Watermelon).
NUTRITION COMPARISONS
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Laboratory assayed values from published composition records
/ 100g
Nutrition Facts
/ 100gNutrition Breakdown
Per 100g Edible Portion
Macronutrients
| Macronutrients | Amount | % Daily Value* |
|---|---|---|
| Calories (Energy) | 30kcal | |
| Protein | 0.61g | |
| Carbohydrates | 7.6g | |
| Dietary Fiber | 0.40g | |
| Total Fat | 0.15g | |
| Saturated Fat | 0.02g | |
| Total Sugars | 6.2g | |
| Sodium | 1.0mg |
Vitamins
| Vitamins | Amount | % Daily Value* |
|---|---|---|
Vitamin CAscorbic Acid | 8.1mg | |
Vitamin A (RAE)Retinol & Carotenoids | 28µg | |
Vitamin DCholecalciferol / Ergocalciferol | - | - |
Vitamin EAlpha-tocopherol | 0.05mg | |
Vitamin KPhylloquinone & Menaquinones | 0.1µg | |
Folate (DFE)Vitamin B9 | 3.0µg | |
| 0.03mg | ||
| 0.02mg | ||
| 0.18mg | ||
| 0.22mg | ||
Vitamin B6Pyridoxal 5-phosphate | 0.05mg | |
Vitamin B12Cobalamin | 0µg |
Frequently Asked Questions about Watermelon
Expert-verified answers to common nutritional and dietary questions
How many calories and carbs are in Watermelon?
A 100-gram serving of Watermelon contains 30 calories, 7.6g of total carbohydrates, and 0.40g of dietary fiber (yielding approx. 7.2g net carbs). By portion: 100 g contains approximately 30 calories; 1 cup diced (152 g) contains approximately 46 calories; 1 medium wedge (286 g) contains approximately 86 calories.
What are the standout vitamins and health benefits of Watermelon?
Watermelon is particularly high in Total Sugars (12% Daily Value), Vitamin C (9% Daily Value), Pantothenic Acid (B5) (4% Daily Value), Vitamin A (RAE) (3% Daily Value). A deeply hydrating summer melon with over 91% water content, loaded with lycopene, citrulline, and vitamin C.
What are good healthy substitutes for Watermelon?
Popular and nutritionally verified alternatives to Watermelon include Guava, Orange, Amla (Indian Gooseberry). You can explore customized swaps ranked by protein, fiber, or vitamins using our smart replacement tool.
Is Watermelon suitable for low-carb, keto, or vegan diets?
Watermelon is naturally vegan, vegetarian, gluten free, dairy free. With 30 calories and 0.40g of fiber per 100g, it fits well into healthy balanced, plant-based, and calorie-conscious meal plans.
Verified Data Source
USDA FoodData Central
DatasetFoundation Foods / SR Legacy
Record Identifier#167765
Preparation Stateraw
Standard Basis100g edible portion
Values reflect assayed composite laboratory samples from published public food tables. Naturally occurring nutrients vary by harvest variety and culinary preparation.
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