"Watermelon -- it's a good fruit. You eat, you drink, you wash your face."
Good source of Antioxidants like Lycopene
Good source of Vitamin C
Good source of Beta Carotene (pro vitamin A)
Low in calories
Fruit Name : Watermelon (tarbooz)
Nutrient Units Value per - 100 gm 1.00 X 1 wedge (approx 1/16 of melon) (286g)
Water g 91.45 261.55
Energy kcal 30 86
Energy kj 127 363
Protein g 0.61 1.74
Total lipid (fat) g 0.15 0.43
Carbohydrate, by difference g 7.55 21.59
Fibre, total dietary g 0.4 1.1
Sugars, total g 6.20 17.73
Sucrose g 1.21 3.46
Glucose (dextrose) g 1.58 4.52
Fructose g 3.36 9.61
Starch g 0.00 0.00
Calcium, Ca mg 7 20
Iron, Fe mg 0.24 0.69
Magnesium, Mg mg 10 29
Phosphorus, P mg 11 31
Potassium, K mg 112 320
Sodium, Na mg 1 3
Zinc, Zn mg 0.10 0.29
Copper, Cu mg 0.042 0.120
Manganese, Mn mg 0.038 0.109
Selenium, Se mcg 0.4 1.1
Nutrient Unit Value per - 100 gm 1.00 X 1 wedge (approx 1/16 of melon) (286g)
Vitamin C, total ascorbic acid mg 8.1 23.2
Thiamin mg 0.033 0.094
Riboflavin mg 0.021 0.060
Niacin mg 0.178 0.509
Pantothenic acid mg 0.221 0.632
Vitamin B-6 mg 0.045 0.129
Folate, total mcg 3 9
Folic acid mcg 0 0
Folate, food mcg 3 9
Folate, DFE mcg_DFE 3 9
Vitamin B-12 mcg 0.00 0.00
Vitamin A, IU IU 569 1627
Vitamin A, RAE mcg_RAE 28 80
Retinol mcg 0 0
Vitamin E (alphatocopherol) mg 0.05 0.14
Tocopherol, beta mg 0.00 0.00
Tocopherol, gamma mg 0.00 0.00
Tocopherol, delta mg 0.00 0.00
Vitamin K (phylloquinone) mcg 0.1 0.3
Fatty acids, total saturated g 0.016 0.046
Fatty acids, total monounsaturated g 0.037 0.106
Fatty acids, total polyunsaturated g 0.050 0.143
Cholesterol mg 0 0
Phytosterols mg 2 6
Carotene, beta mcg 303 867
Carotene, alpha mcg 0 0
Cryptoxanthin, beta mcg 78 223
Lycopene mcg 4532 12962
Lutein + zeaxanthin mcg 8 23
Watermelon contains approximately 90% water, therefore is one of the best re-hydrators and thirst quenchers.
It contains high levels of Lycopene, an antioxidant that may help the body fight cancer and prevent diseases.
Watermelon is fat free, low in calories, gives the body a nutritional boost and is considered an ideal diet food.
It has been in cultivation for a long time in India, which is often considered as the secondary centre of its origin.
It is a common summer crop and is grown in the lower Himalayan regions to South India.
Colour : Watermelon has a smooth, thick, green and yellow rind and deep red- pink flesh, the flesh of watermelons
can be orange, yellow, or white as well.
Flavour : Its flavour is sweet and juicy and has an extremely high water content which is what gives the flesh a
How to Ripen
Keep slightly acidic or unripe Watermelons at room temperature for a day or two wrapped in paper.
What to Look For
To select a good watermelon, slap the side and see if it resounds with a hollow thump. This is a good indicator
that the melon is ripe.
Lift the watermelon, heavy melon promises more juice.
The rind should be dull and not shiny. It should just barely yield to pressure.
Avoid melons with soft spots, gashes or other blemishes on the rind.
The watermelon should have brightly coloured flesh.
Avoid buying cut watermelon pieces as far as possible.
How to Store
Store the watermelon in the refrigerator and use within a day or so.
Always wrap and then refrigerate a cut watermelon.