Watermelon: nutritional value and health benefits of watermelon flesh

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, raw

Table: List of nutrients in watermelon, 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
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
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)

Antioxidant and fruits related articles:

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.