Watermelon contains B-vitamins, magnesium, and vitamin C, all of which play vital roles in energy metabolism and immune defense.
Vitamin C and antioxidants support immune response, while B-vitamins help convert food into usable energy.
According to the Harvard School of Public Health, foods high in vitamin C support immune cell function and help reduce oxidative stress throughout the body.
Regularly adding watermelon to meals or snacks may help sustain metabolic balance, hydration, and overall vitality.
Nutritional Profile of Watermelon (per 100 g)
Watermelon is remarkably low in calories yet rich in hydration, electrolytes, and antioxidants. According to the USDA FoodData Central (2024), here’s the updated nutritional breakdown for 100 grams of raw watermelon:
| Nutrient | Amount (per 100 g) | % Daily Value* |
|---|---|---|
| Calories | 30 kcal | 1% |
| Water | 91.5 g | — |
| Carbohydrates | 7.5 g | 3% |
| Sugars (natural fructose) | 6.2 g | — |
| Fiber | 0.4 g | 1% |
| Protein | 0.6 g | 1% |
| Fat | 0.2 g | <1% |
| Vitamin C | 8.1 mg | 9% |
| Vitamin A (as beta-carotene) | 28 µg | 3% |
| Potassium | 112 mg | 2% |
| Magnesium | 10 mg | 3% |
| Lycopene | 4,500 µg | — |
*Percent Daily Values are based on a 2,000-calorie diet.
Watermelon’s nutritional density makes it a functional, hydrating fruit that supports metabolism, immune defense, and cardiovascular function — all while being naturally low in calories and fat.
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