Watermelon, raw
FDC 167765NLEA serving (280 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 59 · -22 vs Fruits & juices medianWatermelon scores 59 of 100, a Fair band that ranks it 40th of 60 in the fruits and juices category, well below the category median of 81. That relatively modest density reading reflects its composition: at just 30 calories per 100 grams, it's overwhelmingly water and doesn't concentrate any single nutrient enough to register a standout on a per-calorie basis.
Watermelon is eaten fresh and chilled, cubed for salads or blended into agua fresca, with a typical NLEA serving of 280 grams delivering a light, hydrating snack. There are no specific limits flagged for it here, though its score trails well behind the fruit category median, and those chasing a denser nutrient profile might look to nectarines or avocado instead.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 30 kcal | 2% |
| Total fat | 0.15 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 1 mg | 0% |
| Carbohydrate | 7.6 g | 3% |
| Dietary fiber | 0.4 g | 1% |
| Sugars | 6.2 g | |
| Protein | 0.61 g | 1% |
| Potassium | 112 mg | 2% |
| Calcium | 7 mg | 1% |
| Iron | 0.24 mg | 1% |
| Magnesium | 10 mg | 2% |
| Vitamin C | 8.1 mg | 9% |
| Vitamin A | 28 µg | 3% |
| Vitamin E | 0.05 mg | 0% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 84 kcal | 4% |
| Total fat | 0.42 g | 1% |
| Saturated fat | 0.04 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 2.8 mg | 0% |
| Carbohydrate | 21 g | 8% |
| Dietary fiber | 1.1 g | 4% |
| Sugars | 17 g | |
| Protein | 1.7 g | 3% |
| Potassium | 314 mg | 7% |
| Calcium | 20 mg | 2% |
| Iron | 0.67 mg | 4% |
| Magnesium | 28 mg | 7% |
| Vitamin C | 23 mg | 25% |
| Vitamin A | 78 µg | 9% |
| Vitamin E | 0.14 mg | 1% |
Source: USDA FoodData Central · Public domain
FDC 167765Original analysis by NutriVerdict
Versus the fruits & juices median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Nectarines, rawDensity 60 vs 59Soursop, rawDensity 65 vs 59Avocados, raw, all commercial varietiesDensity 66 vs 59