Is watermelon good for weight loss?

Yes, watermelon can be good for weight loss. It is very low in calories, with only 30 calories per 100g, making it a satisfying and hydrating snack that won't contribute excessive energy to your diet.

Is watermelon good for people with diabetes?

Watermelon contains natural sugars, so people with diabetes should consume it in moderation and monitor their blood sugar levels. It has no added sugar and is a whole food, which can be part of a balanced diet when portioned appropriately.

Is watermelon an ultra-processed food?

No, watermelon is not an ultra-processed food. It is classified as a NOVA Class 1 food, meaning it is an unprocessed or minimally processed food, consumed in its natural state.

What are the nutritional benefits of watermelon?

Watermelon offers several nutritional benefits. It is a good source of Vitamin A and Vitamin C, and is naturally low in sodium, saturated fat, and has no added sugars.

fruit · Serving 1 cup diced

Watermelon

Watermelon scores a Good 64/100 on FoodScore. It is a whole food, low in calories, and provides beneficial micronutrients like Vitamin A and C.

Good

FoodScore / 100

Score breakdown

What it has going for it

Bonuses

Micronutrients (Vitamin A, Vitamin C)+4
Whole food (NOVA 1)+10

What brings the score down

Penalties

Nothing significantly penalised. Well done.

Based on our published methodology (USDA Dietary Guidelines 2020-2025 + NIH DRI).

Nutrition facts

Nutrient	Per 100g	% DV
Calories	30 kcal	—
Total fat	0.2 g	0%
Saturated fat	0 g	0%
Trans fat	0 g	—
Fiber	0.4 g	1%
Protein	0.6 g	1%
Added sugar	0 g	0%
Sodium	0 mg	0%
Potassium	112 mg	2%
Calcium	0 mg	0%
Iron	0 mg	0%
Magnesium	10 mg	2%
Phosphorus	0 mg	0%
Zinc	0 mg	0%
Vitamin A	17 %	17%
Vitamin C	13 %	13%
Vitamin D	0 %	0%
Vitamin E	0 %	0%
Vitamin K	0 %	0%
Vitamin B12	0 %	0%
Folate	0 %	0%
Riboflavin	0 %	0%
Omega-3	0 g	—

Eat this instead

Higher-scoring foods in the same category.

Avocado

fruit

85Very good

Blueberries

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66Good

Mango

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66Good

Orange

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66Good

Frequently asked questions

Is watermelon good for weight loss?: Yes, watermelon can be good for weight loss. It is very low in calories, with only 30 calories per 100g, making it a satisfying and hydrating snack that won't contribute excessive energy to your diet.
Is watermelon good for people with diabetes?: Watermelon contains natural sugars, so people with diabetes should consume it in moderation and monitor their blood sugar levels. It has no added sugar and is a whole food, which can be part of a balanced diet when portioned appropriately.
Is watermelon an ultra-processed food?: No, watermelon is not an ultra-processed food. It is classified as a NOVA Class 1 food, meaning it is an unprocessed or minimally processed food, consumed in its natural state.
What are the nutritional benefits of watermelon?: Watermelon offers several nutritional benefits. It is a good source of Vitamin A and Vitamin C, and is naturally low in sodium, saturated fat, and has no added sugars.

Sources: USDA FoodData Central · FDA Nutrition Facts label

Updated 4/19/2026.