Peach vs watermelon: which is healthier?

They are about equally nutrient-dense: peach scores 72/100 and watermelon 71/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.

Peach

72/100High nutrient density

39 kcal per 100 g. 1 medium peach: 150 g

Watermelon

71/100High nutrient density

30 kcal per 100 g. 1 cup diced: 152 g

Which to pick for your goal

Fewer caloriesWatermelon39 vs 30 kcal per 100 g
More proteinAbout even0.9 vs 0.6 g per 100 g
More fiberPeach1.5 vs 0.4 g per 100 g
Less sugarWatermelon8.4 vs 6.2 g per 100 g
More potassiumPeach190 vs 112 mg per 100 g
Less saturated fatAbout even<0.1 vs <0.1 g per 100 g

Nutrition side by side

Per 100 g and per typical portion. Bold marks the better value for each row.
Nutrient	Peach, 100 g	Watermelon, 100 g	Peach, 150 g	Watermelon, 152 g
Calories	39 kcal	30 kcal	59 kcal	46 kcal
Protein	0.9 g	0.6 g	1.4 g	0.9 g
Carbohydrates	9.5 g	7.5 g	14 g	11 g
Sugars	8.4 g	6.2 g	13 g	9.4 g
Fiber	1.5 g	0.4 g	2.3 g	0.6 g
Fat	0.3 g	0.1 g	0.4 g	0.2 g
Saturated fat	<0.1 g	<0.1 g	<0.1 g	<0.1 g
Vitamin C	6.6 mg	8.1 mg	9.9 mg	12 mg
Vitamin A	16 µg	28 µg	24 µg	43 µg
Potassium	190 mg	112 mg	285 mg	170 mg
Iron	0.3 mg	0.2 mg	0.4 mg	0.4 mg
Calcium	6 mg	7 mg	9 mg	11 mg
Magnesium	9 mg	10 mg	14 mg	15 mg
Sodium	0 mg	1 mg	0 mg	1.5 mg

Last updated October 8, 2026. Scores use the HowHealthyIs Score method.

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