Watermelon
Watermelon is a water-rich fruit with a soft texture and relatively low calorie density. A moderate bowl can add both fluid and carbohydrate when a heavy snack sounds unappealing.
Why it received this rating
The green rating applies to fresh watermelon in a normal serving. One cup provides mostly water plus about 11 grams of carbohydrate and very little fat, making it different from juice, candy, or syrup-packed fruit.
Nutrition snapshot
Per serving: 1 cup diced (about 150g)
Source: USDA FoodData Central, FDC 167765, Watermelon, raw. Values are scaled to 1 cup diced (about 150 g) and rounded for display. Source reviewed August 17, 2026. Review nutrition source How nutrition data is handled
Portion and preparation guidance
Start with about 1 cup diced. Eat it slowly, and pair it with yogurt, cottage cheese, or another protein if you need a more complete snack.
Symptoms or considerations
Because watermelon is mostly water, a very large bowl can create a lot of stomach volume quickly. If that feels uncomfortable, reduce the portion rather than eliminating the fruit.
Individual tolerance varies. This rating is general educational guidance, not a statement that this food is the right choice for your personal medical needs. Follow advice from your prescriber or registered dietitian.
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