scored 79/100
Also known as seedless watermelon
Watermelon is a hydrating fruit composed of 92% water with notable amounts of lycopene and citrulline, making it valuable for cardiovascular health and exercise recovery despite its low calorie density.
10.7 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 79.
Watermelon (Citrullus lanatus) originated in Africa and is now cultivated globally as a summer staple. Its remarkable water content (92%) combined with bioactive compounds positions it as a longevity-supporting food. The primary health relevance lies in its citrulline content—a non-essential amino acid converted to arginine in the body, supporting nitric oxide production and vascular function. Lycopene, a carotenoid antioxidant responsible for watermelon's red flesh, accumulates in tissues and demonstrates cardioprotective and anti-inflammatory properties. The potassium content (112 mg per 100g) supports electrolyte balance and blood pressure regulation, particularly important during summer months or active lifestyles. While relatively low in fiber (0.4g), watermelon's high water content aids satiety and hydration status—critical factors in metabolic health and longevity. The vitamin C content (8.1 mg per 100g) contributes to collagen synthesis and antioxidant defense. Watermelon's low glycemic impact and negligible sodium make it suitable for metabolic health protocols. Its choline content (4.1 mg) supports cognitive and liver function, though modest.
Citrulline is converted to arginine, which increases nitric oxide production in blood vessel walls, promoting vasodilation and improving blood flow while reducing arterial stiffness
Lycopene accumulates in arterial walls and LDL particles, protecting them from oxidative damage and reducing inflammatory markers associated with plaque formation
Citrulline supplementation improves muscle blood flow and oxygen delivery, while reducing ammonia accumulation during exertion; the hydration support aids nutrient transport
High water content with naturally present potassium (112 mg/100g) and minimal sodium supports cellular hydration and osmotic balance without excess sodium
Lycopene and vitamin C reduce oxidative stress and free radical damage in tissues, mitigating age-related cellular dysfunction and inflammation
Post-exercise consumption leverages citrulline's benefit for blood flow and muscle recovery while the high water content rapidly rehydrates and replenishes potassium lost through perspiration; the natural sugars aid glycogen replenishment
Breaks a fast
Watermelon can be consumed anytime, but post-workout timing maximizes citrulline and hydration benefits. Morning or midday consumption supports sustained energy; evening consumption is acceptable but high water content may require bathroom visits before sleep in sensitive individuals
Per 100 g of the default form. Bars show how much higher or lower watermelon is than the average across 95 peer foods in this category. Green means a favorable direction; amber means the opposite.
Watermelon is classified as a melon (fruit). Watermelon is a hydrating fruit composed of 92% water with notable amounts of lycopene and citrulline, making it valuable for cardiovascular health and exercise recovery despite its low calorie density.
Watermelon scores 79/100 in Formulate, making it a solid choice. Its strongest contributions come from Vitamin B6, Vitamin C, Copper. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 150 g serving provides about 0.9 g of protein (~2% of the 50 g daily value).
Not really. A 150 g serving provides about 0.6 g of fiber (~2% of the 28 g daily value).
In a 150 g serving, watermelon is highest in Vitamin B6 (~19% DV), Vitamin C (~14% DV).
Not really. A 150 g serving has about 10.7 g of net carbs (11.3 g total minus 0.6 g fiber).
Best after a workout. Post-exercise consumption leverages citrulline's benefit for blood flow and muscle recovery while the high water content rapidly rehydrates and replenishes potassium lost through perspiration; the natural sugars aid glycogen replenishment
A typical serving is around 150 g (~45 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating watermelon alongside several other fruit sources.
Watermelon pairs nicely with: Pair with feta cheese because the fat-soluble lycopene is better absorbed with dietary fat, and the mineral contrast enhances taste and satiety; Pair with basil because both contain polyphenols with complementary antioxidant mechanisms, and basil's aromatic compounds may enhance absorption of watermelon's bioactives; Pair with olive oil because lipophilic lycopene requires dietary fat for optimal intestinal absorption and circulation to tissues; Pair with mint because mint aids digestive comfort and the combination provides synergistic anti-inflammatory effects through complementary phytochemicals.
Encyclopedia entries that supply the same signature nutrients watermelon contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients watermeloncontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.