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Watermelon salad Calories
Hydrating, refreshing fruit-based salad
CALORIES
GI
POTASSIUM
FIBER
Watermelon salad Nutrition Facts
Selected: 100 g
46
KCAL / 100G
Carbs
10.2g
· 75%
Protein
1g
· 7%
Fat
1.1g
· 18%
Fiber
0.8g
Watermelon salad Vitamins & Minerals
Vitamins
Vitamin C
8.5mg · 9% DV
Vitamin A
29µg · 3% DV
B1
0.03mg · 3% DV
B5
0.16mg · 3% DV
Minerals
Sodium
85mg · 4% DV
Magnesium
11mg · 3% DV
Potassium ⭐
118mg · 3% DV
Phosphorus
14mg · 2% DV
Watermelon salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Watermelon salad Processed?
NOVA 2
Minimally Processed
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 salad Contain Allergens?
No known major allergens
Which Diets Is Watermelon salad Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Watermelon salad Fat Profile
SATURATED
0.2g
MONOUNSATURATED
0.25g
POLYUNSATURATED
0.2g
Omega 6:3 ratio 9:1
Above the ideal 4:1 (9:1).
Foods Similar to Watermelon salad
Watermelon salad — Frequently Asked Questions
Can watermelon salad be made ahead, or is it better fresh?
You can prep it ahead, but it is best assembled shortly before serving. Watermelon releases juice over time, so the salad can become watery if it sits too long.
How long does watermelon salad keep in the fridge?
It is usually best within 1 day in an airtight container in the refrigerator. After that, the texture tends to soften and the salad may become noticeably wetter.
Can you freeze watermelon salad?
Freezing is not recommended. Once thawed, watermelon loses its crisp texture and the salad turns mushy and watery.
How do you stop watermelon salad from going watery?
Cut the watermelon close to serving time, drain excess juice if needed, and add dressing at the end. Salting too early can also draw out more liquid.
What ingredients pair well with watermelon salad?
Mint, arugula, cucumber, feta or a vegan alternative, olive oil, and lime or lemon all work well. Salty, tangy, and fresh flavors balance the watermelon’s sweetness.
Is watermelon salad enough for a meal on its own?
Usually not, unless you add something more substantial. Pairing it with cheese, chickpeas, yogurt, seeds, or nuts makes it more filling and balanced.
Is watermelon salad better before or after a workout?
Before exercise, it can work as a light option because it is refreshing and not heavy. After exercise, it is better paired with a protein source for a more complete recovery meal.
Is it okay to eat watermelon salad at night?
Yes, for most people it is fine at night. Large portions may be less comfortable for some people because of the high water content and overall meal volume.
Is watermelon salad healthy every day?
It can fit into a healthy routine, but variety still matters. Rotating different fruits and vegetables helps cover a wider range of nutrients over time.
Who should be careful with watermelon salad?
People monitoring blood sugar may want to pay attention to portion size. Those with digestive sensitivity, kidney issues, or sodium restrictions should also consider the added cheese, dressing, and total amount eaten.
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Nutrition data compiled from USDA FoodData Central and scientific sources.