Fruits / Tropical Fruits
Melon, watermelon
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 62% |
| Calories | 31kcal / 2530kcal (1%) low |
Macronutrients
Protein | 0.1 g/ 71g (0.14%) | ||||||
Total Fat | 0.2 g/ 42g (0.48%) low | ||||||
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Total Carbs | 7.2 g/ 348g (2%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.02 mg/ 1mg (1%) |
Vit B2 | 0.03 mg/ 1mg (2%) |
Vit B3 | 0.2 mg NE/ 16mg NE (1%) |
Vit C | 7 mg/ 70mg (10%) |
Minerals
Calcium | 8 mg/ 750mg (1%) |
Phosphorus | 7 mg/ 700mg (1%) |
Iron | 0.2 mg/ 12mg (1%) |
Sodium | 1 mg/ 1500mg (0.07%) free |
What is this food?
Melon (watermelon) is a sweet, juicy fruit that’s commonly eaten as a snack or side—often chilled and sliced.
Why it matters to health
For 100g, it’s low in calories (31 kcal) and has very little fat and sodium, which makes it a light option for your daily eating. It also provides some dietary fiber (0.4g) to support digestion and carbohydrates mainly from natural sugars (5.6g). Because it’s mostly water, it helps with hydration, and the fiber can help you feel a bit fuller compared to very low-fiber snacks. If you’re watching sugar intake, enjoy it in reasonable portions—especially if you’re having it alongside other sweet foods.
Healthier tips
- Use it as a snack between meals (1–2 snacks/day), aiming for about 1–2 cups depending on your appetite.
- Pair with a protein or healthy fat for better fullness—e.g., watermelon with plain yogurt, milk, or a small handful of nuts.
- Choose fresh or less-sugary versions (watch out for sweetened juice or syrupy mixes).
- If you’re eating it after a heavy meal, keep the portion smaller to avoid too much sugar in one sitting.
Common Filipino dishes
Watermelon (fresh), fruit salad (with watermelon), halo-halo (watermelon as topping), watermelon juice (unsweetened or lightly sweetened), ginataan/fruit cups with watermelon
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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