Watermelon, Raw
Serving Size 1 melon (15" long x 7-1/2" dia)
Nutritional Value and Analysis
Watermelon, Raw with a serving size of 1 melon (15" long x 7-1/2" dia) has a total of 1355.4 calories with 6.78 grams of fat. The serving size is equivalent to 4518 grams of food and contains 61.02 calories from fat. This item is classified as fruits and fruit juices foods.
This food is a good source of protein, fiber, iron, magnesium, phosphorus, potassium, zinc, copper, manganese, selenium, vitamin a, vitamin a, rae, vitamin c, thiamin, riboflavin, niacin, pantothenic acid, vitamin b-6, folate, choline, folate, folate, dfe, tryptophan, threonine, isoleucine, lysine, phenylalanine and valine but is high in carbohydrate and energy.
Protein 54% of DV
A serving of 4518 grams of watermelon, raw has 54% of the recommended daily needs of protein.
Carbohydrate 114% of DV
A serving of 4518 grams of watermelon, raw has 114% of the recommended daily intake of carbohydrate.
Energy 68% of DV
A serving of 4518 grams of watermelon, raw has 68% of the recommended daily intake of energy.
Fiber 72% of DV
A serving of 4518 grams of watermelon, raw has 72% of the recommended daily needs of fiber.
Iron 60% of DV
A serving of 4518 grams of watermelon, raw has 60% of the recommended daily needs of iron.
Magnesium 108% of DV
A serving of 4518 grams of watermelon, raw has 108% of the recommended daily needs of magnesium.
Phosphorus 40% of DV
A serving of 4518 grams of watermelon, raw has 40% of the recommended daily needs of phosphorus.
Potassium 108% of DV
A serving of 4518 grams of watermelon, raw has 108% of the recommended daily needs of potassium.
Zinc 41% of DV
A serving of 4518 grams of watermelon, raw has 41% of the recommended daily needs of zinc.
Copper 211% of DV
A serving of 4518 grams of watermelon, raw has 211% of the recommended daily needs of copper.
Manganese 75% of DV
A serving of 4518 grams of watermelon, raw has 75% of the recommended daily needs of manganese.
Selenium 33% of DV
A serving of 4518 grams of watermelon, raw has 33% of the recommended daily needs of selenium.
Vitamin A 514% of DV
A serving of 4518 grams of watermelon, raw has 514% of the recommended daily needs of vitamin a.
Vitamin A, RAE 141% of DV
A serving of 4518 grams of watermelon, raw has 141% of the recommended daily needs of vitamin a, rae.
Vitamin C 610% of DV
A serving of 4518 grams of watermelon, raw has 610% of the recommended daily needs of vitamin c.
Thiamin 124% of DV
A serving of 4518 grams of watermelon, raw has 124% of the recommended daily needs of thiamin.
Riboflavin 73% of DV
A serving of 4518 grams of watermelon, raw has 73% of the recommended daily needs of riboflavin.
Niacin 50% of DV
A serving of 4518 grams of watermelon, raw has 50% of the recommended daily needs of niacin.
Pantothenic Acid 200% of DV
A serving of 4518 grams of watermelon, raw has 200% of the recommended daily needs of pantothenic acid.
Vitamin B-6 119% of DV
A serving of 4518 grams of watermelon, raw has 119% of the recommended daily needs of vitamin b-6.
Folate 34% of DV
A serving of 4518 grams of watermelon, raw has 34% of the recommended daily needs of folate.
Choline 34% of DV
A serving of 4518 grams of watermelon, raw has 34% of the recommended daily needs of choline.
Folate 34% of DV
A serving of 4518 grams of watermelon, raw has 34% of the recommended daily needs of folate.
Folate, DFE 34% of DV
A serving of 4518 grams of watermelon, raw has 34% of the recommended daily needs of folate, dfe.
Tryptophan 97% of DV
A serving of 4518 grams of watermelon, raw has 97% of the recommended daily needs of tryptophan.
Threonine 94% of DV
A serving of 4518 grams of watermelon, raw has 94% of the recommended daily needs of threonine.
Isoleucine 69% of DV
A serving of 4518 grams of watermelon, raw has 69% of the recommended daily needs of isoleucine.
Lysine 113% of DV
A serving of 4518 grams of watermelon, raw has 113% of the recommended daily needs of lysine.
Phenylalanine 32% of DV
A serving of 4518 grams of watermelon, raw has 32% of the recommended daily needs of phenylalanine.
Valine 46% of DV
A serving of 4518 grams of watermelon, raw has 46% of the recommended daily needs of valine.
Nutrition Facts
Serving Size 1 melon (15" long x 7-1/2" dia) (4518 g)
| Amount Per Serving | ||
|---|---|---|
| Calories 1355.4 | Calories from Fat 61 | |
| % Daily Value* | ||
| Total Fat 6.8g | 10% | |
| Saturated Fat 0.7g | 4% | |
| Trans Fat 0g | ||
| Cholesterol 0mg | 0% | |
| Sodium 45.2mg | 2% | |
| Total Carbohydrate 341.1g | 114% | |
| Dietary Fiber 18.1g | 72% | |
| Sugars 280g | ||
| Protein 28g | ||
| Vitamin A 514% | Vitamin C 610% |
| Calcium 24% | Iron 60% |
* Percent Daily Values are based on a 2,000 calorie diet.
Vitamins
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Vitamin A | 25707.42 IU | 514% | |
| → Vitamin A, RAE | 1265.04 µg | 141% | |
| → Alpha Carotene | 0 µg | - | |
| → Beta Carotene | 13689.54 µg | - | |
| → Beta Cryptoxanthin | 3524.04 µg | - | |
| → Lutein + zeaxanthin | 361.44 µg | - | |
| → Lycopene | 204755.76 µg | - | |
| Vitamin B-12 | 0 µg | 0% | |
| Vitamin B-6 | 2.03 mg | 119% | |
| Vitamin C | 365.96 mg | 610% | |
| Vitamin D | 0 IU | 0% | |
| Vitamin E | 2.26 mg | 15% | |
| → Beta Tocopherol | 0 mg | - | |
| → Delta Tocopherol | 0 mg | - | |
| → Gamma Tocopherol | 0 mg | - | |
| → Alpha Tocotrienol | 0.45 mg | - | |
| → Beta Tocotrienol | 0 mg | - | |
| → Delta Tocotrienol | 0 mg | - | |
| → Gamma Tocotrienol | 0 mg | - | |
| Vitamin K | 4.52 µg | 4% |
Vitamins are organic compounds required by your body to grow and develop normally. A balanced diet with a variety of foods is the best way to get the 13 different vitamins that your body requires.
Carbohydrates
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Carbohydrate | 341.11 g | 114% | |
| Sugars | 280.12 g | 1120% | |
| → Sucrose | 54.67 g | - | |
| → Glucose | 71.38 g | - | |
| → Fructose | 151.8 g | - | |
| → Lactose | 0 g | - | |
| → Maltose | 2.71 g | - | |
| → Galactose | 0 g | - | |
| → Starch | 0 g | - | |
| Fiber | 18.07 g | 72% |
Carbohydrates, also known as carbs, saccharides, sugars or starches are the most abundant food source and a key form of energy for your body. Once ingested your body transforms carbohydrates into glucose which is used by your body as an energy source for your cells, tissues and organs.
Fats & Fatty Acids
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Fat | 6.78 g | 10% | |
| Saturated Fats | 0.72 g | 4% | |
| → Butyric Acid | 0 g | - | |
| → Caproic Acid | 0 g | - | |
| → Caprylic Acid | 0 g | - | |
| → Capric Acid | 0.05 g | - | |
| → Lauric Acid | 0.05 g | - | |
| → Myristic Acid | 0 g | - | |
| → Palmitic Acid | 0.36 g | - | |
| → Stearic Acid | 0.27 g | - | |
| Monounsaturated Fats | 1.67 g | - | |
| → Palmitoleic Acid | 0 g | - | |
| → Oleic Acid | 1.67 g | - | |
| → Gadoleic Acid | 0 g | - | |
| → Erucic Acid | 0 g | - | |
| Polyunsaturated Fats | 2.26 g | - | |
| → Linolenic Acid (18:2) | 2.26 g | - | |
| → Linolenic Acid (18:3) | 0 g | - | |
| → Parinaric Acid | 0 g | - | |
| → Arachidonic Acid | 0 g | - | |
| → Eicosapentaenoic Acid (EPA) | 0 g | - | |
| → Docosapentaenoic Acid (DPA) | 0 g | - | |
| → Docosahexaenoic Acid (DHA) | 0 g | - | |
| Trans Fats | 0 g | 0% |
Fat is important in your diet because it gives you energy and helps your body absorb vitamins. Fat is stored in your body in the form of fatty acids. Fatty acids are classified in three different types or families: saturated, monounsaturated and polyunsaturated.
Proteins & Amino Acids
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Protein | 27.56 g | 54% | |
| → Alanine | 0.77 g | - | |
| → Arginine | 2.67 g | - | |
| → Aspartic acid | 1.76 g | - | |
| → Cystine | 0.09 g | - | |
| → Glutamic acid | 2.85 g | - | |
| → Glycine | 0.45 g | - | |
| → Histidine | 0.27 g | 30% | |
| → Isoleucine | 0.86 g | 69% | |
| → Leucine | 0.81 g | 29% | |
| → Lysine | 2.8 g | 113% | |
| → Methionine | 0.27 g | 22% | |
| → Phenylalanine | 0.68 g | 32% | |
| → Proline | 1.08 g | - | |
| → Serine | 0.72 g | - | |
| → Threonine | 1.22 g | 94% | |
| → Tryptophan | 0.32 g | 97% | |
| → Tyrosine | 0.54 g | 23% | |
| → Valine | 0.72 g | 46% |
Proteins are present in every cell of your body and are crucial to build and maintain your bones, muscles and skin. Sources of proteins include meat, dairy products, nuts, beans and some grains. It is important to eat foods with the appropriate amount of dietary protein every day because your body does not store protein in the same way fats and carbohydrates are stored.
Minerals
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Calcium | 316.26 mg | 24% | |
| Copper | 1.9 mg | 211% | |
| Iron | 10.84 mg | 60% | |
| Magnesium | 451.8 mg | 108% | |
| Manganese | 1.72 mg | 75% | |
| Phosphorus | 496.98 mg | 40% | |
| Potassium | 5060.16 mg | 108% | |
| Selenium | 18.07 µg | 33% | |
| Sodium | 45.18 mg | 2% | |
| Zinc | 4.52 mg | 41% |
Minerals are chemical elements required by your body to grow and stay healthy. There are two kinds of minerals: macrominerals and trace minerals. Macrominerals are needed by your body needs in larger amounts, while trace minerals are needed by your body in small amounts.
Sterols
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Cholesterol | 0 mg | 0% | |
| → Phytosterols | 90.36 mg | - |
Cholesterol is a fat like chemical compound that your body requires to build cell membranes and to produce vitamin D and hormones like estrogen and testosterone. Although your body makes all the cholesterol it needs, this nutrient is commonly found in foods like meat, eggs and cheese.
Miscellaneous
Calories Burn off Time
How long would it take to burn off Watermelon, Raw with 1355.4calories? A brisk walk for 295 minutes, jogging for 138 minutes, or hiking for 226 minutes will help your burn off the calories in watermelon, raw.
Burn off time varies based on your weight, physical activity and exercise intensity. The following physical activity table contains an estimated burn off time for a person weighting 154 lbs.
| Physical Activity | Burn Off Time |
|---|---|
| Bicycling - 10 mph or less | 282 minutes |
| Dancing | 246 minutes |
| Golfing | 246 minutes |
| Hiking | 226 minutes |
| Light Gardening | 246 minutes |
| Stretching | 452 minutes |
| Walking - 3.5 mph | 295 minutes |
| Weight Training - light workout | 377 minutes |
| Aerobics | 169 minutes |
| Basketball | 186 minutes |
| Bicycling - 10 mph or more | 138 minutes |
| Running - 5 mph | 138 minutes |
| Swimming | 159 minutes |
| Walking - 4.5 mph | 178 minutes |
| Weight Training - vigorous workout | 186 minutes |
Similar Food Items to Watermelon, Raw
| Name | Calories | Total Fat | Proteins | Carbohydrates |
|---|---|---|---|---|
| Fruit Salad, (pineapple And Papaya And Banana And Guava), Tropical, Canned, Heavy Syrup, Solids And Liquids | 86 | 0.1g | 0.41g | 22.36g |
| Maraschino Cherries, Canned, Drained | 165 | 0.21g | 0.22g | 41.97g |
| Strawberries, Frozen, Sweetened, Sliced | 96 | 0.13g | 0.53g | 25.92g |
| Sugar-apples, (sweetsop), Raw | 94 | 0.29g | 2.06g | 23.64g |
| Tamarinds, Raw | 239 | 0.6g | 2.8g | 62.5g |
Footnotes
Percent daily values are based on a 2,000 calorie reference diet. Factors like age, gender and level of physical activity may affect your daily required values.
Nutrition data based on the USDA National Nutrient Database for Standard Reference, Release 28.
The editorial opinions regarding food value or quality in this website are given without warranty, and are not intended to replace medical advice or a nutritionist guidance.
Dietary Recommendations
A healthy eating pattern that accounts for all foods and beverages within an appropriate calorie level could help achieve and maintain a healthy weight and reduce the risk of chronic disease. Healthy eating habits include the following:
- Vegetables from all subgroups, including dark, green, red and orange vegetables and also beans and peas
- A variety of whole fruits
- Grains with at least half of which are whole grains
- Low or fat free dairy products, including milk, yogurt, cheese and/or fortified soy beverages
- Protein foods, including seafood, lean meats and poultry, eggs and nuts
- Oils with limited amounts of saturated fats and trans fats, added sugars, and sodium