⏱ 30 min totalWatermelon Salad
Per 1 serving · 180 g · 9 ingredients
of a 2,000 cal day
- Protein6.1g12% of calories
- Carbs24g49% of calories
- Fat8.5g39% of calories
At a glance
One serving of Watermelon Salad (180 g) has 192 calories, with 6.1 g of protein, 24 g of carbohydrates and 8.5 g of fat. Most of its energy comes from carbs (49% of calories). It is high in Vitamin B12 (20% DV). Keep an eye on sodium and saturated fat, which provide 28% and 23% of the daily value.
High in
20%+ of the daily value
- Vitamin B1220%
Good source of
10–19% of the daily value
- Vitamin C13%
- Riboflavin (B2)19%
- Vitamin B615%
- Pantothenic acid14%
- Calcium15%
- Phosphorus18%
Watch
20%+ of the daily value
- Sodium28%
- Saturated fat23%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¹⁄₁₆ cup Couscous
³⁄₁₆ tsp Lemon zest
³⁄₁₆ tbsp Lemon juice
³⁄₁₆ tbsp Olive oil
⅓ tbsp Honey- 🥄³⁄₁₆ tsp Salt
¹³⁄₁₆ cup, balls Watermelon
1 oz Feta cheese
¹⁄₁₆ cup leaves, whole Basil
Directions
- 1
Prepare couscous as per package directions, drain well, and place into a large bowl.
- 2
As couscous cooks, stir together lemon zest, lemon juice, olive oil, and honey. Pour half of mixture over drained pasta in bowl and toss. Season with salt taste. Allow to cool.
- 3
Add watermelon, feta, and basil to couscous, add remaining lemon juice mixture and toss to evenly coat. Enjoy!
- 4
Recipe inspired by: http://www.cookingclassy.com/2015/05/watermelon-feta-orzo-salad-with-lemon-and-basil/
Vitamins & minerals
Amounts for 1 serving (180 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 74 μg | 8% |
| Vitamin C | 12 mg | 13% |
| Vitamin D | 0.1 μg | 1% |
| Vitamin E | 0.5 mg | 3% |
| Vitamin K | 6 μg | 5% |
| Thiamine | 0.1 mg | 8% |
| Riboflavin (B2) | 0.3 mg | 19% |
| Niacin | 1 mg | 6% |
| Vitamin B6 | 0.2 mg | 15% |
| Folate (B9) | 16 μg | 4% |
| Vitamin B12 | 0.5 μg | 20% |
| Pantothenic acid | 1 mg | 14% |
| Choline | 10 mg | 2% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 154 mg | 15% |
| Iron | 1 mg | 9% |
| Potassium | 187 mg | 4% |
| Magnesium | 23 mg | 6% |
| Phosphorus | 127 mg | 18% |
| Zinc | 1 mg | 9% |
| Copper | 0.1 mg | 10% |
| Manganese | 0.1 mg | 6% |
| Selenium | 5 μg | 9% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.3 g | — |
| Aspartic acid | 0.3 g | — |
| Beta carotene | 421 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 2 μg | — |
| Fructose | 7 g | — |
| Galactose | 0.2 g | — |
| Glucose | 5 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.1 g | — |
| Histidine | 0.1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.3 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 5,816 μg | — |
| Lysine | 0.4 g | — |
| Maltose | 0.2 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 3 g | — |
| Phenylalanine | 0.3 g | — |
| Polyunsaturated fats | 0.5 g | — |
| Proline | 1 g | — |
| Retinol | 35 μg | — |
| Serine | 0.4 g | — |
| Starch | 0 g | — |
| Sucrose | 2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.3 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.2 g | — |
| Valine | 0.4 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.1 μg | — |
Burning 192 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 36minWalking (3.5 mph)
- 23minCycling (moderate)
- 16minRunning (6 mph)
- 27minSwimming laps
Common questions
How many calories are in Watermelon Salad?
One serving of Watermelon Salad (1 serving) has 192 calories, which works out to 106 calories per 100 g. That is about 9.6% of a 2,000-calorie day.
Is Watermelon Salad high in protein?
Not especially. It has 6.1 g of protein per serving, and protein supplies 12% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Watermelon Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 23 g of net carbs and 49% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Watermelon Salad?
650 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Watermelon Salad?
15 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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