Watermelon is a very hydrating fruit with bright red or yellow flesh, made up of more than 90 percent water. It is a good source of the carotenoid lycopene in the red-fleshed varieties.
Weighed whole figures account for the inedible rind; eat the flesh fresh and chilled.
Where Melon, watermelon, flesh only, weighed whole Stands Out
Macronutrients per 100g
Glycemic Index & Load
Medium GI food — moderate effect on blood sugar. Pair with protein, fat, or fibre to lower the overall meal GI.
Glycemic Load (GL = GI × carbs ÷ 100) accounts for portion size. A low GL means this food has minimal real-world blood sugar impact.
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Potassium | 57.0 mg | 3% | |
| Vitamin A (RE) | 11.0 µg | 2% | |
| Phosphorus | 5.00 mg | 1% | |
| Vitamin C | 5.00 mg | 6% | |
| Magnesium | 5.00 mg | 1% | |
| Calcium | 4.00 mg | 1% | |
| Folate | 1.00 µg | 1% | |
| Iron | 0.200 mg | 1% | |
| Vitamin K | 0.170 µg | 0% | |
| Pantothenic Acid (B5) | 0.120 mg | 2% | |
| Zinc | 0.100 mg | 1% | |
| Niacin (B3) | 0.100 mg | 1% | |
| Niacin equivalents (NE) | 0.100 mg | 1% | |
| Vitamin B6 | 0.080 mg | 6% | |
| Vitamin E (alpha-TE) | 0.060 mg | 1% | |
| Thiamin (B1) | 0.030 mg | 3% | |
| Copper | 0.020 mg | 2% | |
| Riboflavin (B2) | 0.010 mg | 1% | |
| Vitamin D | 0.000 µg | 0% | |
| Manganese | 0.000 mg | 0% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Selenium | 0.000 µg | 0% | |
| Iodine | 0.000 µg | 0% | |
| Monounsaturated fat | 0.100 g | — | |
| Polyunsaturated fat (PUFA) | 0.100 g | — | |
| Trans fat | 0.000 g | — | |
| Sucrose | 1.90 g | — | |
| Fructose | 1.30 g | — | |
| Glucose (dextrose) | 0.700 g | — | |
| Maltose | 0.000 g | — | |
| Cholesterol | 0.000 mg | — | |
| Beta-carotene | 66.0 µg | — | |
| Biotin (Vitamin B7) | 0.600 µg | 1% | |
| Retinol (vitamin A) | 0.000 µg | 0% |
* % Daily Value is the proportion of an adult
EU Nutrient Reference Value (NRV) supplied by 100g of this food.
NRVs are the labelling standard — the same basis as the “%RI” figures printed on
food packaging — so these percentages are directly comparable with a shop label.
They are a single adult figure and do not vary by age or sex, which is why they
sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg
where the UK RNI is 40mg. When Nutriofia assesses your own intake in the
reports and trackers, it uses the age- and sex-specific UK values instead.
Fibre is shown without a percentage. Our fibre values use the UK
Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two
are measured differently and a single percentage would mislead.
How we source and normalise our data →