How healthy is watermelon?
Is watermelon healthy? Yes, for most people. Watermelon scores 71/100 on the HowHealthyIs Score: 100 g provides 30 kcal and 8.1 mg vitamin C. It is over 90% water, so it is one of the lowest-calorie fruits per bite and very hydrating. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Watermelon ranks higher than 71% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin C30%
- Vitamin A10%
- Potassium8%
- Magnesium8%
- Fiber5%
- Iron4%
- Protein4%
- Calcium2%
- Vitamin E1%
Counts against
- Saturated fat0%
- Added sugars0%
- Sodium0%
Raw NRF9.3: 72 minus 0 = 72. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in watermelon?
Calories46kcal
Protein0.9g
Carbohydrates11g
Fat0.2g
Fiber0.6g
Sugars9.4g
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 30 kcal | 46 kcal | |
| Protein | 0.6 g | 0.9 g | 2% |
| Carbohydrates | 7.5 g | 11 g | 4% |
| Fiber | 0.4 g | 0.6 g | 2% |
| Sugars | 6.2 g | 9.4 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 0.1 g | 0.2 g | 0% |
| Saturated fat | <0.1 g | <0.1 g | 0% |
| Vitamins | |||
| Vitamin A | 28 µg | 43 µg | 5% |
| Vitamin C | 8.1 mg | 12 mg | 14% |
| Vitamin E | <0.1 mg | <0.1 mg | 1% |
| Minerals | |||
| Calcium | 7 mg | 11 mg | 1% |
| Iron | 0.2 mg | 0.4 mg | 2% |
| Potassium | 112 mg | 170 mg | 4% |
| Magnesium | 10 mg | 15 mg | 4% |
| Sodium | 1 mg | 1.5 mg | 0% |
Source: USDA FoodData Central, "Watermelon, raw" (FDC 167765). Values rounded.
Why is watermelon good for you?
- 12 mg vitamin C in 1 cup diced, 14% of the daily value. Vitamin C contributes to the normal function of the immune system.
Good ways to use it
- Hot days and after exercise
- Fruit salads
What should you watch out for?
- Low in fiber, so it is less filling than most fruits.
Which fruits score higher?
Other fruits with more nutrition per calorie. Variety matters more than picking one winner.
How does watermelon compare?
Common questions about watermelon
How many calories are in watermelon?
100 g of watermelon has 30 kcal. A typical portion, 1 cup diced (152 g), has about 46 kcal.
How much protein is in watermelon?
Watermelon has 0.6 g of protein per 100 g, or about 0.9 g in 1 cup diced.
Is watermelon good for weight loss?
Watermelon is low in calories (30 kcal per 100 g), so it adds volume to meals without many calories. No single food causes weight loss; the overall diet does.