Watermelon, raw
Checked by us One serving: 150 g · 45 kcal
Some vitamin C.
Worth knowing: Salmonella. Nothing else to watch for most people so far.
Worth knowing for some people: Listeria.
Good for
How we counted this
What one serving (150 g) gives you.
Your body needs enough of each of these. Past enough, more doesn’t help. Amounts are what the food databases list, not what your body absorbs, unless a row says it was measured.
The words: “A lot” means one serving gives 20% or more of Health Canada’s daily amount, “Some” 10% to 19%, “A little” 2% to 9%, “Almost none” under 2%. Strongest word first; within a word, protein and fibre lead, then the biggest share. ?
A milligram (mg) is a thousandth of a gram, and a microgram (µg) a thousandth of a milligram: 1,000 µg make 1 mg.
- Some
Vitamin C
Your body makes collagen with it, which wounds need to heal. It also helps you absorb iron from plants.
Learn more
9.69 mg in one serving: 11% of the 90 mg a day men need, 13% of the 75 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin C fact sheet for health professionals
21 more nutrients at a little or less
- A little
Vitamin B6
Helps you use protein, and your brain needs it to make its chemical messengers.
Learn more
0.07 mg in one serving: 5% of the 1.3 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B6 fact sheet for health professionals
- A little
Potassium
Your nerves, muscles and kidneys need it to work.
Learn more
176 mg in one serving: 5% of the 3,400 mg a day men need, 7% of the 2,600 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, potassium fact sheet for health professionals
- A little
Vitamin A
Your eyes need it to see in dim light.
Learn more
Getting enough matters; more than enough doesn’t sharpen your sight.
42 µg in one serving: 5% of the 900 µg a day men need, 6% of the 700 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin A fact sheet for health professionals
- A little
Folate
Your body needs it to make DNA and to divide new cells.
Learn more
17.9 µg in one serving: 4% of the 400 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, folate fact sheet for health professionals
- A little
Magnesium
Your muscles and nerves need it to work.
Learn more
17.2 mg in one serving: 4% of the 400 mg a day men need, 6% of the 310 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, magnesium fact sheet for health professionals
- A little
Thiamin (B1)
Your cells use it to get energy from food, and so to grow and work.
Learn more
0.05 mg in one serving: 4% of the 1.2 mg a day men need, 5% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, thiamin fact sheet for health professionals
- A little
Niacin (B3, niacin equivalents)
More than 400 of your enzymes need it to work.
Learn more
0.44 mg in one serving: 3% of the 16 mg a day men need, 3% of the 14 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, niacin fact sheet for health professionals
- A little
Riboflavin (B2)
Your cells use it to make energy and handle fats. It also helps turn tryptophan into niacin and activate vitamin B6.
Learn more
0.03 mg in one serving: 2% of the 1.3 mg a day men need, 3% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, riboflavin fact sheet for health professionals
- A little
Protein
Your muscles, and every other tissue, are built and repaired from it.
Learn more
1.31 g in one serving: 2% of the 56 g a day men need, 3% of the 46 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- A little
Fibre
Keeps your gut moving.
Learn more
0.6 g in one serving: 2% of the 38 g a day men need, 2% of the 25 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- Almost none
Zinc
Your immune system and healing wounds depend on it.
Learn more
0.15 mg in one serving: 1% of the 11 mg a day men need, 2% of the 8 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, zinc fact sheet for health professionals
- Almost none
Calcium
Builds your bones and teeth.
Learn more
11.8 mg in one serving: 1% of the 1,000 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, calcium fact sheet for health professionals
- Almost none
Choline
Your cells need it for their membranes, and to make acetylcholine, a messenger for memory, mood and muscle control.
Learn more
6.15 mg in one serving: 1% of the 550 mg a day men need, 1% of the 425 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, choline fact sheet for health professionals
- Almost none
Selenium
Your thyroid uses it to make its hormones.
Learn more
0.6 µg in one serving: 1% of the 55 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, selenium fact sheet for health professionals
- Almost none
Vitamin E
Shields the fats in your cells from damage; your immune system uses it too.
Learn more
0.08 mg in one serving: 1% of the 15 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin E fact sheet for health professionals
- Almost none
Iron
Carries oxygen in your blood.
Learn more
0.03 mg in one serving: under 1% of the 8 mg a day men need, under 1% of the 18 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, iron fact sheet for health professionals
- Almost none
Vitamin K1
Your blood needs it to clot.
Learn more
0.15 µg in one serving: under 1% of the 120 µg a day men need, under 1% of the 90 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin K fact sheet for health professionals
- Almost none
Omega-3: ALA
The one omega-3 your body can’t make: it must come from food. Your cells build it into their membranes and burn it for energy.
Learn more
0 mg in one serving: under 1% of the 1,600 mg a day men need, under 1% of the 1,100 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, omega-3 fatty acids fact sheet for health professionals
- Almost none
Omega-3: EPA + DHA
Long-chain omega-3s, built into your cell membranes. DHA is concentrated in your brain and retinas.
Learn more
0 mg in one serving: under 1% of the 250 mg a day.
Health Canada sets no daily amount for these fats, so the daily figure here is the European Food Safety Authority’s.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, omega-3 fatty acids fact sheet for health professionals
- Almost none
Vitamin B12
Your body needs it to make red blood cells and keep nerves working.
Learn more
0 µg in one serving: under 1% of the 2.4 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B12 fact sheet for health professionals
- Almost none
Vitamin D
Your body needs it to absorb calcium and keep your bones hard.
Learn more
Your skin also makes it in sunlight, so food is only one of its sources.
0 µg in one serving: under 1% of the 15 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin D fact sheet for health professionals
How to handle it
Context flag. No Canadian outbreak is attributed to whole watermelon in the sources opened; the 2023 event reached watermelon only through shared processing of cut-fruit products.
Watch out
How we counted this
Checked for nickel, cadmium, aluminum and lead: fine at normal amounts.
Nickel
Nothing to watchYou’d need more than 100 servings in a day of this food alone to use up what the highest average adult intake we found leaves under the limit.
Learn more
One serving carries 2.1 µg
How we got this
The highest average adult intake we found already takes up about 26% of the limit. One serving a day fits in the room left.
Counted from zero, with no allowance for what adults already take in from other food, 65,000 g a day would reach the limit.
Why this rating: Eating it daily comes to 150 g a day, which stays within the 48,000 g of room left before the limit.
The dataset’s rating: Nothing to watch: under the limit
No cap: EFSA's 2020 tolerable daily intake (TDI) for nickel is 13 µg/kg body weight/day, 910 µg a day for 70 kg. Eaten alone, about 65,000 g of watermelon a day would reach it, on the lower-bound FDA mean of 0.014 µg/g (27 samples, 74.1% non-detects counted as zero; the 40 ppb reporting limit is above the mean). A serving carries 2.1 µg.
US FDA. Total Diet Study elements FY2018-FY2020 summary (media159749). · grade A
Cadmium
Nothing to watchYou’d need about 86 servings a day, every day, of this food alone to use up what an average adult’s intake leaves under the limit.
Learn more
One serving carries 0.09 µg
How we got this
A serving a day adds 0.5% to what an average adult already takes in: a share of that intake, not of the limit. With that serving every day, an average adult would be at about 71% of the limit.
An average adult already takes in about 71% of the limit. One serving a day fits in the room left.
Counted from zero, with no allowance for what adults already take in from other food, 310,000 g a week would reach the limit.
Why this rating: Eating it daily comes to 1,050 g a week, which stays within the 90,000 g of room left before the limit.
The dataset’s rating: Nothing to watch: under the limit
A daily serving adds 0.48% to an average adult's cadmium intake (EFSA 2012 adult median, 1.77 µg/kg body weight/week; Canadian adults in 2007: 1.2-1.75), far from doubling it, so no cap.
US FDA. Total Diet Study elements FY2018-FY2020 summary (media159749). · grade A
Aluminum
Nothing to watchYou’d need more than 100 servings a day, every day, of this food alone to reach the limit.
Learn more
One serving carries 18.9 µg
How we got this
550,000 g a week reaches the limit
The dataset’s rating: Nothing to watch: under the limit
No cap: EFSA's 2008 tolerable weekly intake (TWI) for aluminium is 1 mg/kg body weight/week, 70,000 µg a week for 70 kg. Eaten alone, about 554,319 g a week would reach it, on the lower-bound mean of 0.1263 µg/g in Health Canada's cantaloupe-and-watermelon composite (17 composites). A serving carries 18.94 µg.
Health Canada, Canadian Total Diet Study – Trace Elements (2005–2018 composites) · grade B
Lead
Nothing to watchYou’d need more than 100 servings a day, every day, of this food alone to double the lead an average adult already gets. No dose is known to be safe, so doubling is where we flag.
Learn more
A serving a day adds 0.6% to what an average adult already takes in. There is no limit to take a share of.
One serving carries 0.2 µg
How we got this
The dataset’s rating: Nothing to watch: doesn’t double average intake
No cap: no safe level is set for lead (EFSA 2010 benchmark dose lower limit (BMDL01) of 0.50 µg/kg body weight/day, developmental neurotoxicity), so no grams figure is given. Health Canada's total diet study gives a mean of 1.352 ng/g for a cantaloupe-and-watermelon composite (17 composites, none non-detect); a serving carries 0.203 µg, 0.58% of EFSA 2012's adult mean of 35 µg/day. The FDA found lead in none of 27 watermelon samples (reporting limit 4 ppb).
Health Canada, Canadian Total Diet Study – Trace Elements (2005–2018 composites) · grade B
For some people
Flagged for handling, and for people more vulnerable to Listeria: cut or pre-cut melon is the risk form, since Listeria grows on cut melon at refrigerator temperature; the whole fruit's rind is not eaten. In a CFIA fresh-cut fruit survey (2012-2014), L. monocytogenes was found in 10 of 2,068 samples (0.48%), and a later CFIA report found it in 1 of 1,238. Neither has a watermelon-only row.
Worth knowing
No limit applies, so none is rated.
Sugar
9.3 g of sugar in a 150 g serving, natural and added together.
Learn more
Shown, not rated. The food tables we read give total sugar, and few give added sugar, so the site can’t yet tell sugar added in making a food from the sugar in fruit or milk.
Also checked (nothing to act on) · 2
Noted for context, or not measured in this food yet.
Measured in this food, not rated yet. Not rated: total arsenic has no reference value, and the total diet study does not report inorganic arsenic for melon. Health Canada's cantaloupe-and-watermelon composite has a mean of 7.01 ng/g total arsenic (12 composites), 1.051 µg in a serving.
Shown as context, not rated: 59.6% of 255 CFIA import samples carried a pesticide residue. Violations: ethylene diamine in 7 of 149 import samples (46 positives, maximum 0.221 ppm); no other analyte had a violation. No acceptable-daily-intake arithmetic was done. The samples are unpeeled whole fruit and the rind is not eaten, so flesh residues are probably lower, though that was not searched.
Better options
How we counted this
“Better” here always means better at something the row names: more of one nutrient, more nutrients per serving, or the goal you pick. It never means better in every way.
Every amount below is for the same weight, 150 g, the size of one serving of this food, so a swap compares like with like. A serving of another food can be bigger or smaller.
A food is listed only if it gives clearly more: at least a fifth more than this food, and at least 10% of the daily amount more.
More of what it’s good for
More vitamin C
Kiwi, raw112 mg in 150 g (this food: 9.69 mg)
Strawberries, raw89.4 mg in 150 g (this food: 9.69 mg)
Amounts as listed, not adjusted for how much gets in.
More nutrients per serving, counted together
The other fruits we’ve checked with more nutrients per serving than this one, counting at most 100 kcal. One score ranks them all, so the same few often lead.
- Kiwi, raw
- More vitamin C (112 mg vs 9.69 mg)
- More vitamin K1 (60.5 µg vs 0.15 µg)
- More vitamin E (1.95 mg vs 0.08 mg)
Mango, raw- More vitamin C (54.6 mg vs 9.69 mg)
- More folate (64.5 µg vs 17.9 µg)
Pineapple, rawMore vitamin C (87.9 mg vs 9.69 mg)
Where the calcium card measured that less calcium gets in than from milk, calcium counts for less; everything else is as listed.
Your goal
Your goal changes only this list, not what the food gives you or what to watch.
Losing weight: fewer calories, and more nutrients, protein and fibre for each calorie.
Raspberries, raw- More fibre (9.75 g vs 0.6 g)
- More vitamin C (34.6 mg vs 9.69 mg)
- More omega-3: ALA (189 mg vs 0 mg)
Raspberries, frozen- More fibre (6.45 g vs 0.6 g)
- More vitamin C (26.4 mg vs 9.69 mg)
- Strawberries, rawMore vitamin C (89.4 mg vs 9.69 mg)
Building muscle: more protein and more calories, per 100 g. In a typical diet most protein comes from other foods; among fruits, these help most.
Raisins3.3 g protein · 299 kcal per 100 g
Avocado, raw1.8 g protein · 206 kcal per 100 g- Raspberries, frozen1.2 g protein · 56 kcal per 100 g
Bring a tracker export or describe your usual week. The same rules check all of it.
The numbers
Open every value
Name in the database: Watermelon, raw
How the serving was set: 150 g (Health Canada TRA J.3, watermelon, cantaloupe, honeydew and other melons; cut-up: cups, whole: fraction of the fruit)
Listed nutrients, per 100 g
For each nutrient, the value this page uses is marked “used”. A row marked “second database” is another database’s figure for a matching food, kept so you can see how far databases disagree (they can differ in the samples analysed, lab methods and rounding). Its own cells are worked out from it, but none of the page’s words or scores are.
| Nutrient | Per serving | Per 100 calories | How | Source | Grade | |
|---|---|---|---|---|---|---|
| Omega-3: ALA | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #167765 | C |
| Calcium | 7.861 mg | 11.79 mg | 26.2 mg | listed used | US food database (USDA Foundation Foods) #2747675 | C |
| 7 mg | 10.5 mg | 23.33 mg | copy of USDA · not used | Canadian Nutrient File 2026 #1691 | C | |
| Carbohydrate | 7.55 g | 11.33 g | 25.17 g | from SR Legacy used | US food database (USDA SR Legacy) #167765 | C |
| Choline | 4.1 mg | 6.15 mg | 13.67 mg | from SR Legacy used | US food database (USDA SR Legacy) #167765 | C |
| Energy | 30 kcal | 45 kcal | – | FDC Energy (kcal), SR Legacy used | US food database (USDA SR Legacy) | – |
| Omega-3: EPA + DHA | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #167765 | C |
| Fat | 0.15 g | 0.23 g | 0.5 g | from SR Legacy used | US food database (USDA SR Legacy) #167765 | C |
| Cholesterol | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #167765 | C |
| Fatty acids, total saturated | 0.016 g | 0.02 g | 0.05 g | from SR Legacy used | US food database (USDA SR Legacy) #167765 | C |
| Fibre | 0.4 g | 0.6 g | 1.33 g | from SR Legacy used | US food database (USDA SR Legacy) #167765 | C |
| Folate | 11.93 µg | 17.9 µg | 39.77 µg | listed used | US food database (USDA Foundation Foods) #2747675 | C |
| Iron | 0.021 mg | 0.03 mg | 0.07 mg | listed used | US food database (USDA Foundation Foods) #2747675 | C |
| Magnesium | 11.45 mg | 17.18 mg | 38.17 mg | listed used | US food database (USDA Foundation Foods) #2747675 | C |
| Niacin (B3, niacin equivalents) | 0.295 mg | 0.44 mg | 0.98 mg | listed used | Canadian Nutrient File 2026 #1691 | C |
| Phosphorus | 17.08 mg | 25.62 mg | 56.93 mg | listed used | US food database (USDA Foundation Foods) #2747675 | C |
| Potassium | 117.3 mg | 175.95 mg | 391 mg | listed used | US food database (USDA Foundation Foods) #2747675 | C |
| Protein | 0.871 g | 1.31 g | 2.9 g | listed used | US food database (USDA Foundation Foods) #2747675 | C |
| Riboflavin (B2) | 0.021 mg | 0.03 mg | 0.07 mg | from SR Legacy used | US food database (USDA SR Legacy) #167765 | C |
| Selenium | 0.4 µg | 0.6 µg | 1.33 µg | from SR Legacy used | US food database (USDA SR Legacy) #167765 | C |
| Sodium | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA Foundation Foods) #2747675 | C |
| Sugars | 6.2 g | 9.3 g | 20.67 g | from SR Legacy used | US food database (USDA SR Legacy) #167765 | C |
| Thiamin (B1) | 0.033 mg | 0.05 mg | 0.11 mg | from SR Legacy used | US food database (USDA SR Legacy) #167765 | C |
| Vitamin A | 28 µg | 42 µg | 93.33 µg | from SR Legacy used | US food database (USDA SR Legacy) #167765 | C |
| Vitamin B12 | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #167765 | C |
| Vitamin B6 | 0.045 mg | 0.07 mg | 0.15 mg | from SR Legacy used | US food database (USDA SR Legacy) #167765 | C |
| Vitamin C | 6.458 mg | 9.69 mg | 21.53 mg | listed used | US food database (USDA Foundation Foods) #2747675 | C |
| Vitamin D | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #167765 | C |
| Vitamin E | 0.05 mg | 0.08 mg | 0.17 mg | from SR Legacy used | US food database (USDA SR Legacy) #167765 | C |
| Vitamin K1 | 0.1 µg | 0.15 µg | 0.33 µg | from SR Legacy used | US food database (USDA SR Legacy) #167765 | C |
| Water | 90.91 g | 136.37 g | 303.03 g | listed used | US food database (USDA Foundation Foods) #2747675 | C |
| Zinc | 0.102 mg | 0.15 mg | 0.34 mg | listed used | US food database (USDA Foundation Foods) #2747675 | C |
| Nutrient | Per 100 g | Per serving | Per 100 calories | How | Source | Grade |
|---|---|---|---|---|---|---|
| Beta-carotene | 303 µg | 454.5 µg | 1,010 µg | from SR Legacy used | US food database (USDA SR Legacy) #167765 | C |
| Copper | 0.046 mg | 0.07 mg | 0.15 mg | listed used | US food database (USDA Foundation Foods) #2747675 | C |
| Nitrogen | 0.139 g | 0.21 g | 0.46 g | listed used | US food database (USDA Foundation Foods) #2747675 | C |
| Ash | 0.265 g | 0.4 g | 0.88 g | listed used | US food database (USDA Foundation Foods) #2747675 | C |
| Starch | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #167765 | C |
| Sucrose | 2.477 g | 3.72 g | 8.26 g | listed used | US food database (USDA Foundation Foods) #2747675 | C |
| Glucose | 1.474 g | 2.21 g | 4.91 g | listed used | US food database (USDA Foundation Foods) #2747675 | C |
| Fructose | 3.246 g | 4.87 g | 10.82 g | listed used | US food database (USDA Foundation Foods) #2747675 | C |
| Maltose | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #2747675 | C |
| Alcohol, ethyl | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #167765 | C |
| Caffeine | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #167765 | C |
| Theobromine | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #167765 | C |
| Energy | 127 kj | 190.5 kj | 423.33 kj | from SR Legacy used | US food database (USDA SR Legacy) #167765 | C |
| Sugars, Total | 7.197 g | 10.8 g | 23.99 g | listed used | US food database (USDA Foundation Foods) #2747675 | C |
| Galactose | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #167765 | C |
| Fluoride, F | 1.5 µg | 2.25 µg | 5 µg | from SR Legacy used | US food database (USDA SR Legacy) #167765 | C |
| Vitamin A, IU | 569 iu | 853.5 iu | 1,896.67 iu | from SR Legacy used | US food database (USDA SR Legacy) #167765 | C |
| Carotene, alpha | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #167765 | C |
| Vitamin D (D2 + D3), International Units | 0 iu | 0 iu | 0 iu | from SR Legacy used | US food database (USDA SR Legacy) #167765 | C |
| Cryptoxanthin, beta | 78 µg | 117 µg | 260 µg | from SR Legacy used | US food database (USDA SR Legacy) #167765 | C |
| Lycopene | 4,532 µg | 6,798 µg | 15,106.67 µg | from SR Legacy used | US food database (USDA SR Legacy) #167765 | C |
| Tocopherol, beta | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #167765 | C |
| Tocopherol, gamma | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #167765 | C |
| Tocopherol, delta | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #167765 | C |
| Tocotrienol, alpha | 0.01 mg | 0.02 mg | 0.03 mg | from SR Legacy used | US food database (USDA SR Legacy) #167765 | C |
| Tocotrienol, beta | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #167765 | C |
| Tocotrienol, gamma | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #167765 | C |
| Tocotrienol, delta | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #167765 | C |
| Vitamin K (Dihydrophylloquinone) | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #167765 | C |
| Folic acid | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #167765 | C |
| Folate, food | 3 µg | 4.5 µg | 10 µg | from SR Legacy used | US food database (USDA SR Legacy) #167765 | C |
| Folate, DFE | 3 µg | 4.5 µg | 10 µg | from SR Legacy used | US food database (USDA SR Legacy) #167765 | C |
| Betaine | 0.3 mg | 0.45 mg | 1 mg | from SR Legacy used | US food database (USDA SR Legacy) #167765 | C |
| Tryptophan | 0.007 g | 0.01 g | 0.02 g | from SR Legacy used | US food database (USDA SR Legacy) #167765 | C |
| Threonine | 0.027 g | 0.04 g | 0.09 g | from SR Legacy used | US food database (USDA SR Legacy) #167765 | C |
| Isoleucine | 0.019 g | 0.03 g | 0.06 g | from SR Legacy used | US food database (USDA SR Legacy) #167765 | C |
| Leucine | 0.018 g | 0.03 g | 0.06 g | from SR Legacy used | US food database (USDA SR Legacy) #167765 | C |
| Lysine | 0.062 g | 0.09 g | 0.21 g | from SR Legacy used | US food database (USDA SR Legacy) #167765 | C |
| Methionine | 0.006 g | 0.01 g | 0.02 g | from SR Legacy used | US food database (USDA SR Legacy) #167765 | C |
| Cystine | 0.002 g | 0 g | 0.01 g | from SR Legacy used | US food database (USDA SR Legacy) #167765 | C |
| Phenylalanine | 0.015 g | 0.02 g | 0.05 g | from SR Legacy used | US food database (USDA SR Legacy) #167765 | C |
| Tyrosine | 0.012 g | 0.02 g | 0.04 g | from SR Legacy used | US food database (USDA SR Legacy) #167765 | C |
| Valine | 0.016 g | 0.02 g | 0.05 g | from SR Legacy used | US food database (USDA SR Legacy) #167765 | C |
| Arginine | 0.059 g | 0.09 g | 0.2 g | from SR Legacy used | US food database (USDA SR Legacy) #167765 | C |
| Histidine | 0.006 g | 0.01 g | 0.02 g | from SR Legacy used | US food database (USDA SR Legacy) #167765 | C |
| Alanine | 0.017 g | 0.03 g | 0.06 g | from SR Legacy used | US food database (USDA SR Legacy) #167765 | C |
| Aspartic acid | 0.039 g | 0.06 g | 0.13 g | from SR Legacy used | US food database (USDA SR Legacy) #167765 | C |
| Glutamic acid | 0.063 g | 0.09 g | 0.21 g | from SR Legacy used | US food database (USDA SR Legacy) #167765 | C |
| Glycine | 0.01 g | 0.02 g | 0.03 g | from SR Legacy used | US food database (USDA SR Legacy) #167765 | C |
| Proline | 0.024 g | 0.04 g | 0.08 g | from SR Legacy used | US food database (USDA SR Legacy) #167765 | C |
| Serine | 0.016 g | 0.02 g | 0.05 g | from SR Legacy used | US food database (USDA SR Legacy) #167765 | C |
| Vitamin E, added | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #167765 | C |
| Vitamin B-12, added | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #167765 | C |
| Fatty acids, total trans | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #167765 | C |
| SFA 4:0 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #167765 | C |
| SFA 6:0 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #167765 | C |
| SFA 8:0 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #167765 | C |
| SFA 10:0 | 0.001 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #167765 | C |
| SFA 12:0 | 0.001 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #167765 | C |
| SFA 14:0 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #167765 | C |
| SFA 16:0 | 0.008 g | 0.01 g | 0.03 g | from SR Legacy used | US food database (USDA SR Legacy) #167765 | C |
| SFA 18:0 | 0.006 g | 0.01 g | 0.02 g | from SR Legacy used | US food database (USDA SR Legacy) #167765 | C |
| MUFA 18:1 | 0.037 g | 0.06 g | 0.12 g | from SR Legacy used | US food database (USDA SR Legacy) #167765 | C |
| PUFA 18:2 | 0.05 g | 0.08 g | 0.17 g | from SR Legacy used | US food database (USDA SR Legacy) #167765 | C |
| PUFA 18:3 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #167765 | C |
| PUFA 20:4 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #167765 | C |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #167765 | C |
| MUFA 16:1 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #167765 | C |
| PUFA 18:4 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #167765 | C |
| MUFA 20:1 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #167765 | C |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #167765 | C |
| MUFA 22:1 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #167765 | C |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #167765 | C |
| Phytosterols | 2 mg | 3 mg | 6.67 mg | from SR Legacy used | US food database (USDA SR Legacy) #167765 | C |
| Fatty acids, total monounsaturated | 0.037 g | 0.06 g | 0.12 g | from SR Legacy used | US food database (USDA SR Legacy) #167765 | C |
| Fatty acids, total polyunsaturated | 0.05 g | 0.08 g | 0.17 g | from SR Legacy used | US food database (USDA SR Legacy) #167765 | C |
| Lactose | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #2747675 | C |
| Lutein + zeaxanthin | 8 µg | 12 µg | 26.67 µg | from SR Legacy used | US food database (USDA SR Legacy) #167765 | C |
| Manganese | 0.068 mg | 0.1 mg | 0.23 mg | listed used | US food database (USDA Foundation Foods) #2747675 | C |
| Niacin (B3, preformed) | 0.178 mg | 0.27 mg | 0.59 mg | from SR Legacy used | US food database (USDA SR Legacy) #167765 | C |
| Pantothenic acid (B5) | 0.221 mg | 0.33 mg | 0.74 mg | from SR Legacy used | US food database (USDA SR Legacy) #167765 | C |
| Retinol | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #167765 | C |
Change the amount to rescale the first column. Nutrients a database doesn't list are missing, not zero.
Hazard rows as the dataset rates them
- Aluminum · Nothing to watch: under the limit · No cap: EFSA's 2008 tolerable weekly intake (TWI) for aluminium is 1 mg/kg body weight/week, 70,000 µg a week for 70 kg. Eaten alone, about 554,319 g a week would reach it, on the lower-bound mean of 0.1263 µg/g in Health Canada's cantaloupe-and-watermelon composite (17 composites). A serving carries 18.94 µg. · Health Canada Total Diet Study, trace elements · B
- Arsenic, all forms · Not rated yet · Not rated: total arsenic has no reference value, and the total diet study does not report inorganic arsenic for melon. Health Canada's cantaloupe-and-watermelon composite has a mean of 7.01 ng/g total arsenic (12 composites), 1.051 µg in a serving. · Health Canada Total Diet Study, trace elements · B
- Cadmium · Nothing to watch: under the limit · A daily serving adds 0.48% to an average adult's cadmium intake (EFSA 2012 adult median, 1.77 µg/kg body weight/week; Canadian adults in 2007: 1.2-1.75), far from doubling it, so no cap. · US FDA Total Diet Study (2018–2020) · A
- Lead · Nothing to watch: doesn’t double average intake · No cap: no safe level is set for lead (EFSA 2010 benchmark dose lower limit (BMDL01) of 0.50 µg/kg body weight/day, developmental neurotoxicity), so no grams figure is given. Health Canada's total diet study gives a mean of 1.352 ng/g for a cantaloupe-and-watermelon composite (17 composites, none non-detect); a serving carries 0.203 µg, 0.58% of EFSA 2012's adult mean of 35 µg/day. The FDA found lead in none of 27 watermelon samples (reporting limit 4 ppb). · Health Canada Total Diet Study, trace elements · B
- Listeria · Worth knowing · Flagged for handling, and for people more vulnerable to Listeria: cut or pre-cut melon is the risk form, since Listeria grows on cut melon at refrigerator temperature; the whole fruit's rind is not eaten. In a CFIA fresh-cut fruit survey (2012-2014), L. monocytogenes was found in 10 of 2,068 samples (0.48%), and a later CFIA report found it in 1 of 1,238. Neither has a watermelon-only row. · CFIA 2020 · B
- Nickel · Nothing to watch: under the limit · No cap: EFSA's 2020 tolerable daily intake (TDI) for nickel is 13 µg/kg body weight/day, 910 µg a day for 70 kg. Eaten alone, about 65,000 g of watermelon a day would reach it, on the lower-bound FDA mean of 0.014 µg/g (27 samples, 74.1% non-detects counted as zero; the 40 ppb reporting limit is above the mean). A serving carries 2.1 µg. · US FDA Total Diet Study (2018–2020) · A
- Pesticide residues · Context · Shown as context, not rated: 59.6% of 255 CFIA import samples carried a pesticide residue. Violations: ethylene diamine in 7 of 149 import samples (46 positives, maximum 0.221 ppm); no other analyte had a violation. No acceptable-daily-intake arithmetic was done. The samples are unpeeled whole fruit and the rind is not eaten, so flesh residues are probably lower, though that was not searched. · CFIA chemical residue monitoring (2016–2023) · A
- Salmonella · Worth knowing · Context flag. No Canadian outbreak is attributed to whole watermelon in the sources opened; the 2023 event reached watermelon only through shared processing of cut-fruit products. · PHAC 2023 · B
Oxalate, phytate and gut-tolerance measurements
- fodmap excess fructose: derived: Foundation 2747675 (seedless flesh) fructose 3.246 minus glucose 1.474 = 1.772 g/100 g; SR 167765 fructose 3.36 minus glucose 1.58 = 1.78 g/100 g. Per 150 g serving 2.66-2.67 g, about 6.6 times Varney 2017's 0.40 g line (fresh fruit, excess fructose the only FODMAP); the line is crossed at about 22 g. g/100 g · fresh weight · raw · grade B · US food database (USDA Foundation Foods)
Sources
- CFIA, Food microbiology - Targeted surveys - Interim report (data as of 2024-03-31), Table 4 (hot peppers line)
cfia-micro-targeted-2020-24· full text read · Open Government Licence - Canada - CFIA, National Chemical Residue Monitoring Program, Annex B1 (domestic) and B2 (import) results summaries 2016-17 to 2022-23 (open.canada.ca); rows Watermelon, Melon - Cantaloupe, Cucumber, Zucchini
cfia-ncrmp-annexes-2016-2023· secondary source · Government of Canada terms (Crown copyright) - Health Canada, Canadian Nutrient File 2026 (14th edition)
cnf-2026· dataset · Open Government Licence – Canada 2.0 - US FDA. Total Diet Study elements FY2018-FY2020 summary (media159749).
fda-tds-elements-fy2018-2020· dataset · US public domain - USDA FoodData Central, Foundation Foods, release 2026-04-30
fdc-foundation-2026-04-30· dataset · CC0 1.0 (public domain) - USDA FoodData Central, SR Legacy, 2018-04
fdc-sr-legacy-2018-04· dataset · CC0 1.0 (public domain) - Health Canada, Canadian Total Diet Study – Trace Elements (2005–2018 composites)
hc-tds-trace-elements· dataset · Open Government Licence – Canada 2.0 - Public Health Agency of Canada, Public Health Notice: Outbreak of Salmonella infections linked to Malichita and Rudy brand cantaloupes (final update 2024-01-29)
phac-2023-cantaloupe-salmonella· page · Government of Canada terms (Crown copyright)
Body map 2026-10-25.1: each nutrient’s job comes from an agency fact sheet, linked beside it under Good for.
The plain words: “a lot” means one serving (100 g when the food has no serving size) gives at least 20% of the daily amount (the reference intake), “some” at least 10%, “a little” at least 2% (the cut-offs are ours, one set for every page: 20% and 10% are borrowed from the US labelling terms “high” and “good source” and applied to Health Canada’s daily amount, whereas Health Canada’s own shopper rule says 15%; provisional: they may change in a later method version). The daily amount is Health Canada’s Dietary Reference Intake for adults 19–30; where men and women need different amounts we use the higher one (protein: 56 g for men, 46 g for women). The percentage printed under each nutrient is the printed amount as a share of that daily amount, rounded to the nearest whole number, and the word is read from that percentage, so the amount, the percentage and the word always agree. Calcium with a measured absorption is scaled by how well it gets in compared with milk.
The scale: “Nothing to watch” means a serving a day stays under the limit at ordinary amounts; “Go easy” means a serving a day can push past the limit for adults who already take in the most, or fewer than 2 servings reach it; “Limit it” means once a week or less. The dataset’s own rating is under “How we got this”. Provisional: the scale may change in a later method version.
Measured absorption under Good for: grade-A studies in adults that tested this preparation of this food, as a share of the listed amount (the share digested, for protein), quoted once each source has passed our evidence check; animal studies and other variants stay in the table above. Provisional: this screen may change in a later method version.