FoodScore
0/ 100
Goodfruit· 1 cup diced

Watermelon

Watermelon earns a 'Good' FoodScore of 64/100, largely 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, important for vision and immune function.
  • It offers 13% of the Daily Value for Vitamin C per 100g, supporting immune health.
  • With only 30 calories per 100g, it's a low-calorie option for hydration and sweetness.
  • Contains 0g of added sugar and 0mg of sodium, aligning with dietary guidelines for limiting these.
  • 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, primarily because it is a minimally processed whole food (NOVA class 1), which contributes a significant +10 bonus to its score. It also receives a +4 bonus for its micronutrient density, specifically for its notable amounts of Vitamin A (17% DV per 100g) and Vitamin C (13% DV per 100g). These vitamins are essential for various bodily functions, including immune support and vision. The food's low calorie count (30 calories per 100g) and absence of added sugar, saturated fat, and sodium also contribute positively to its overall nutritional profile, preventing any penalties. To achieve a higher score, watermelon would need to contain higher amounts of other beneficial nutrients like fiber or protein, which are present in very small quantities (0.4g fiber, 0.6g protein per 100g).

Health benefits

What the nutrients in watermelon actually do for you, grounded in established dietary science.

Supports Hydration and Electrolyte Balance

Watermelon is composed of over 90% water, making it an excellent food for maintaining hydration. Adequate hydration is crucial for many bodily functions, including nutrient transport, temperature regulation, and joint lubrication. While it contains a modest amount of potassium (112mg per 100g, 2% DV), this electrolyte, along with its high water content, helps support fluid balance in the body. This makes it a refreshing choice, especially during warm weather or after light physical activity, though it's not a primary source of electrolytes for intense exercise.

Boosts Immune Function

Watermelon is a good source of Vitamin C, providing 13% of the Daily Value per 100g. Vitamin C is a well-known antioxidant that plays a vital role in the immune system, helping to protect cells from damage and supporting the production of white blood cells. Additionally, it contains Vitamin A (17% DV per 100g), which is also important for immune health and maintaining the integrity of mucous membranes, which act as a barrier against pathogens. Including watermelon in your diet can contribute to your daily intake of these immune-supporting vitamins.

Promotes Eye Health

Watermelon is notably rich in Vitamin A, offering 17% of the Daily Value per 100g. Vitamin A is essential for maintaining good vision, particularly in low light conditions, and for the overall health of the eyes. It is a component of rhodopsin, a protein in the eyes that absorbs light. The form of Vitamin A found in watermelon, primarily as beta-carotene, is converted by the body into active Vitamin A. Regular consumption of foods rich in Vitamin A, like watermelon, can contribute to long-term eye health as part of a balanced diet.

Aids in Weight Management

With only 30 calories per 100g and a high water content, watermelon is a low-calorie, high-volume food. This characteristic can be beneficial for weight management as it helps promote feelings of fullness without contributing many calories. The high water content can help you feel satiated, potentially reducing overall calorie intake from other, more calorie-dense foods. While it's low in fiber (0.4g per 100g) and protein (0.6g per 100g), which are key for satiety, its hydrating nature makes it a satisfying snack or dessert option.

How to eat it

Watermelon is a popular summer fruit in the US, typically enjoyed fresh and chilled. Its sweet and refreshing taste makes it a versatile ingredient, often served as a standalone snack, in fruit salads, or as a light dessert. A common serving size is one cup diced, which is approximately 150-160 grams. It pairs well with savory flavors like feta cheese or mint, and its high water content makes it a hydrating choice.

For optimal flavor and texture, choose a watermelon that feels heavy for its size and has a creamy yellow spot on its underside, indicating it ripened on the vine.
Store whole watermelon at room temperature for up to two weeks. Once cut, refrigerate in an airtight container for up to 3-4 days to maintain freshness.
Beyond eating it fresh, blend watermelon into smoothies, juices, or even a refreshing gazpacho for a hydrating meal or snack.
Pair watermelon with a source of healthy fats, like a sprinkle of nuts or a slice of avocado, to enhance the absorption of its fat-soluble Vitamin A.
Consider adding watermelon to salads with ingredients like feta cheese, mint, and a drizzle of balsamic glaze for a balanced sweet and savory dish.
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 to watermelon, though individual sensitivities can occur. Due to its high water content and natural sugars, individuals with diabetes should monitor portion sizes to manage blood sugar levels, although its glycemic load is relatively low. For those with Irritable Bowel Syndrome (IBS), watermelon is considered high in FODMAPs (fructose) and may trigger symptoms in sensitive individuals. Otherwise, there are no significant drug interactions or specific population warnings for watermelon at normal consumption levels.

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Reader questions
Is watermelon healthy?
Yes, watermelon is considered a healthy food. It scores a 'Good' 64/100 on FoodScore, largely due to being a minimally processed whole fruit and a good source of vitamins A (17% DV) and C (13% DV) per 100g. It's also very low in calories (30 per 100g) and contains no added sugar or sodium, making it a nutritious and hydrating choice.
Is watermelon good for weight loss?
Watermelon can be beneficial for weight loss due to its high water content and low calorie density (30 calories per 100g). It helps you feel full without consuming many calories, which can aid in reducing overall calorie intake. While it's not high in fiber or protein, its hydrating nature makes it a satisfying snack that can support weight management goals.
Is watermelon ultra-processed?
No, watermelon is not ultra-processed. It is classified as a NOVA class 1 food, meaning it is an unprocessed or minimally processed food. This classification indicates that it is consumed in its natural state or has undergone minimal processing like washing or cutting, retaining its inherent nutritional value.
How should I cut a watermelon?
To cut a watermelon, first wash the exterior. Then, slice off both ends to create flat surfaces. Stand the watermelon upright and carefully slice downwards to remove the rind in strips. Once peeled, you can cut the flesh into desired shapes, such as cubes, wedges, or slices, depending on your intended use. Always use a sharp knife and a stable cutting surface for safety.
What can I use instead of watermelon?
If you're looking for a hydrating, sweet, and low-calorie fruit alternative, cantaloupe or honeydew melon are good choices. For a similar texture and high water content, cucumber can also be a refreshing option, though it lacks the sweetness. Berries or grapes can offer similar vitamin C benefits and natural sweetness, but with different textures and higher fiber content.
Does watermelon have a lot of sugar?
Watermelon contains natural sugars, but it has no added sugar. While it tastes sweet, its high water content means that 100g only provides about 6g of natural sugars. This amount, combined with its low calorie count, means it can be enjoyed in moderation as part of a balanced diet, even for those monitoring sugar intake, as its glycemic load is relatively low.
Can watermelon help with muscle recovery?
While watermelon is hydrating and contains some antioxidants, it is not a primary source of nutrients directly linked to muscle recovery. It is very low in protein (0.6g per 100g) and other key recovery nutrients like B12 or iron. For muscle recovery, focus on foods rich in protein, complex carbohydrates, and electrolytes. Watermelon can contribute to overall hydration, which is important for recovery, but it won't directly rebuild muscle tissue.

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Data & references

Sources: USDA FoodData Central · FDA Nutrition Facts labelUpdated 2026-07-01