Roseboro, North Carolina, United States
Watermelons
A Healthy Snack
Watermelons are both nutritious and delicious! They contain vitamins that boost overall immunity and eye health. Your body will appreciate this tasty treat!
Nutrition
WATERMELON NUTRITION
Percentages are relative to US recommendations for adults.
Source: USDA Nutrient Database
Nutritional value per 100 g (3.5 oz)
Energy 127 kJ (30 kcal)
Carbohydrates 7.55 g
- Sugars 6.2 g
- Dietary fiber 0.4 g
Fat 0.15 g
Protein 0.61 g
Water 91.45 g
Vitamin A equiv. 28 ìg (4%)
Thiamine (vit. B1) 0.033 mg (3%)
Riboflavin (vit. B2) 0.021 mg (2%)
Niacin (vit. B3) 0.178 mg (1%)
Pantothenic acid (B5) 0.221 mg (4%)
Vitamin B6 0.045 mg (3%)
Folate (vit. B9) 3 ìg (1%)
Vitamin C 8.1 mg (10%)
Calcium 7 mg (1%)
Iron 0.24 mg (2%)
Magnesium 10 mg (3%)
Phosphorus 11 mg (2%)
Potassium 112 mg (2%)
Zinc 0.10 mg (1%)
Tips for Selecting a Watermelon
Look the watermelon over: You are looking for a firm, symmetrical watermelon that is free from bruises, cuts, or dents.
Lift it up: The watermelon should be heavy for its size. Watermelon is 92 percent water and most of the weight is water.
Turn it over: The underside of the watermelon should have a yellow spot from where it sat on the ground and ripened in the sun. If the watermelon is ripe, the field spot should be a large, yellow patch on one side of the melon. If it is ripe, the color should be a creamy, almost butter-like yellow. The bigger the yellow belly and the creamier the color means the more time the melon spent ripening on the vine.
Tap the underbelly and listen for a deep sound: Another way to find a ripe watermelon is to lightly knock the outside with your knuckles. A ripe melon will have a deeper sound, as opposed to an over-ripe one that will have a more hollow or flat sound.