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Watermelon Calories
High water content, low calorie, source of vitamin C
CALORIES
GI
POTASSIUM
FIBER
Watermelon Nutrition Facts
Selected: 100 g
30
KCAL / 100G
Carbs
7.6g
· 88%
Protein
0.6g
· 7%
Fat
0.2g
· 5%
Fiber
0.4g
Watermelon Vitamins & Minerals
Vitamins
Vitamin C
8.1mg · 9% DV
B5
0.22mg · 4% DV
Vitamin A
28µg · 3% DV
B1
0.03mg · 3% DV
Minerals
Potassium ⭐
112mg · 3% DV
Magnesium
10mg · 2% DV
Phosphorus
11mg · 2% DV
Calcium
7mg · 1% DV
Watermelon Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Watermelon Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Watermelon Contain Allergens?
No known major allergens
Which Diets Is Watermelon Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Watermelon Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.05g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Watermelon
Watermelon — Frequently Asked Questions
Is watermelon low in calories and suitable for a diet?
Watermelon has 30 calories per 100g, so it is a low-calorie fruit. It fits omnivore, vegetarian, vegan, paleo, Mediterranean, flexitarian, and gluten-free diets.
Does watermelon have a high glycemic index?
Yes. Watermelon has a glycemic index of 72, which is considered high, and it contains 7.6g of carbohydrates per 100g.
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Nutrition data compiled from USDA FoodData Central and scientific sources.