Watermelon

Hydration, lycopene, low calories.

Category: Fruits
Plate rating: 80/100
Glycemic index: ≈76 · High GI
Pesticide residue: Lower

What watermelon offers

Hydration
Lycopene
Low calories

When to eat it

Any time, especially in summer.

Tip

Over 90% water — refreshing on hot days

Blood sugar

High GI — tends to raise blood sugar quickly; pairing with protein, fat or fiber helps. GI values are approximate and vary with ripeness, variety and preparation. If you manage diabetes, ask your care team how this food fits your plan.

Pesticide residue & peeling

Relative residue level: Lower — a rough guide, not a lab measurement. Thick rind protects fruit, so residue on the part you eat is low. Rinse produce under running water before eating.

More fruits

BlueberriesAnthocyanin antioxidants, vitamin C & K, fiberFruits

AvocadoMonounsaturated fats, fiber, potassium; helps absorb fat-soluble vitaminsFruitsMedicine note

PomegranatePolyphenol antioxidants, vitamin C, fiber (seeds)Fruits

AppleRich in fiber, Vitamin C, antioxidantsFruits

KiwiVitamin C (more per serving than an orange), fiber, vitamin KFruits

GuavaVery high in vitamin C, fiber, potassiumFruits

Sources

Nutrient data: USDA FoodData Central (search “Watermelon”)
Glycemic index: Glycemic Index Research and GI News (University of Sydney)

Last reviewed October 2026. How we rate foods.

General information only, not medical advice. If you take medicine or manage a health condition, check with your doctor, pharmacist or a registered dietitian before changing your diet. Read our medical disclaimer.