Watermelon earns a 'Good' FoodScore of 64/100, primarily due to its high content of vitamins A and C, and its status as a minimally processed whole food.
Nutrition data (per 100 g)
Source: USDA FoodData Central.
Watermelon contains 30 kcal per 100 g.
Watermelon contains 0.6 g of protein per 100 g.
Watermelon contains 0.2 g of total fat per 100 g (0.0 g saturated).
Watermelon contains 0 g of added sugar per 100 g.
Watermelon provides 112 mg of potassium per 100 g.
Watermelon provides 10 mg of magnesium per 100 g.
Watermelon scores 64/100 on FoodScore (good).
Watermelon is classified as NOVA 1 (unprocessed or minimally processed).
Watermelon is a minimally processed (NOVA 1) whole fruit, contributing to a healthy diet.
A 100g serving provides 17% of the Daily Value for Vitamin A and 13% for Vitamin C.
It contains zero added sugar, zero sodium, and only 30 calories per 100g.
With just 0.4g of fiber per 100g, it is not a significant source of dietary fiber.
Its high water content makes it a refreshing and hydrating option.
Scores +23 points above the fruit category average (41/100 across 295 foods).
Fiber
0.4g
1% of Daily Value
Protein
0.6g
1% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
0mg
0% of Daily Value
+
What it brings to the table
Micronutrients (Vitamin A, Vitamin C)+4
Whole food (NOVA 1)+10
−
What holds it back
Nothing significantly penalised here. Well done.
Why it scores 64
Watermelon achieves a 'Good' FoodScore of 64 out of 100, largely driven by its favorable micronutrient profile and its classification as a minimally processed whole food. It receives a significant bonus of +10 points for being a NOVA class 1 food, indicating it is unprocessed or minimally processed. Additionally, its notable content of Vitamin A (17% DV per 100g) and Vitamin C (13% DV per 100g) contributes a +4 bonus for micronutrients. The food incurs no penalties, as it contains 0g of saturated fat, 0g of added sugar, and 0mg of sodium per 100g, all of which are positive attributes according to dietary guidelines. However, its score is tempered by its relatively low protein (0.6g) and fiber (0.4g) content, which do not contribute additional bonus points. To achieve a higher score, watermelon would need to offer more substantial amounts of these beneficial macronutrients.
Health benefits
What the nutrients in watermelon actually do for you, grounded in established dietary science.
Supports Immune Function
Watermelon is a good source of Vitamin C, an essential nutrient known for its role in immune system support. A 100g serving provides 13% of the Daily Value for Vitamin C, contributing to the normal functioning of various immune cells. Regular intake of Vitamin C through foods like watermelon can help maintain overall immune health. While important, it's part of a broader dietary pattern that supports immunity.
Promotes Eye Health
Watermelon is rich in Vitamin A, which is crucial for maintaining healthy vision. A 100g portion delivers 17% of the Daily Value for Vitamin A, primarily in the form of beta-carotene, a precursor that the body converts into active Vitamin A. This nutrient is vital for the proper function of the retina and can help protect against age-related macular degeneration. Including watermelon in your diet can contribute to meeting your daily Vitamin A needs.
Aids Hydration
Watermelon has an exceptionally high water content, making it an excellent food for maintaining hydration. Composed of over 90% water, consuming watermelon can help replenish fluids, especially during warm weather or after physical activity. Proper hydration is fundamental for numerous bodily functions, including nutrient transport and temperature regulation. While hydrating, it should complement, not replace, plain water intake.
Low Calorie Density
With only 30 calories per 100g, watermelon is a low-calorie density food. This means you can consume a relatively large volume of watermelon for few calories, which can be beneficial for weight management. Foods with low calorie density can help promote satiety and reduce overall calorie intake without feeling deprived. However, its low fiber content means it may not provide sustained fullness on its own.
Watermelon earns a 'Good' FoodScore of 64/100, primarily due to its high content of vitamins A and C, and its status as a minimally processed whole food.
How to eat it
Watermelon is a popular summer fruit in the US, typically enjoyed fresh and chilled. It's often served diced as a snack, in fruit salads, or as a refreshing dessert. Its high water content makes it particularly suitable for hydration. A common serving size is one cup diced, which is approximately 150-160g, offering a significant portion of daily Vitamin A and C.
For optimal flavor and texture, store whole watermelon at room temperature until ripe, then refrigerate for up to two weeks.
Combine diced watermelon with feta cheese, mint, and a drizzle of balsamic glaze for a refreshing sweet and savory salad.
Blend watermelon with a squeeze of lime juice and a few ice cubes for a simple, hydrating homemade juice or smoothie base.
Use watermelon in savory dishes like salsa, pairing it with red onion, jalapeño, and cilantro for a light topping for grilled fish or chicken.
Things to keep in mind
Watermelon is generally considered safe for most people when consumed in typical serving sizes. There are no widely documented common allergies specifically to watermelon, though any food can potentially cause an allergic reaction. Individuals with fructose intolerance may experience digestive discomfort due to its natural sugar content. For those managing blood sugar, while watermelon has a high glycemic index, its low carbohydrate density means a standard serving has a moderate glycemic load, so portion control is key. There are no known significant drug interactions.
Yes, watermelon is considered healthy. It scores 64/100 on FoodScore, indicating it's a 'Good' choice. It's a minimally processed whole food (NOVA 1) and a good source of vitamins A and C, with zero added sugar and very few calories per serving. Its high water content also contributes to hydration.
Is watermelon good for weight loss?
Watermelon can be beneficial for weight loss due to its low calorie density. With only 30 calories per 100g and high water content, it can help you feel full without consuming many calories. However, it is low in fiber and protein, so it should be part of a balanced diet for sustained satiety.
Is watermelon ultra-processed?
No, watermelon is not ultra-processed. It is classified as a NOVA class 1 food, meaning it is unprocessed or minimally processed. This indicates it retains its natural nutritional integrity and is free from industrial processing, added sugars, and artificial ingredients.
How should I store cut watermelon?
Once cut, watermelon should be stored in an airtight container in the refrigerator to maintain freshness and prevent bacterial growth. It typically stays good for 3 to 5 days. Freezing diced watermelon is also an option for longer storage, ideal for smoothies.
What can I use instead of watermelon?
If you're looking for a similar hydrating, sweet fruit, cantaloupe or honeydew melon are good alternatives. For a fruit with more fiber and similar vitamins, consider berries or oranges. The best substitute depends on whether you prioritize hydration, sweetness, or specific nutrients.
Does watermelon help with hydration?
Yes, watermelon is excellent for hydration. It is composed of over 90% water, making it a refreshing way to contribute to your daily fluid intake. Consuming watermelon can help replenish fluids, especially during hot weather or after exercise, supporting overall bodily functions.
Is watermelon good for blood sugar management?
While watermelon has a high glycemic index, its low carbohydrate density means a typical serving has a moderate glycemic load. This means it can be included in moderation as part of a balanced diet for blood sugar management. Portion control is key, especially for individuals monitoring their glucose levels.