Watermelon Nutrition Facts and Health Benefits (2022)

Watermelon, one of summer's most iconic fruits, is low in calories and rich in water. It's also an excellent source of vitamins A and C and lycopene while being less acidic than citrus fruits and tomatoes—other well-known providers of lycopene and vitamin C.

Watermelon Nutrition Facts

One cup of diced watermelon (152g) provides 46 calories, 0.9g of protein, 11.5g of carbohydrates, and 0.2g of fat. Watermelon is an excellent source of lycopene and vitamins A and C. The following nutrition information is provided by the USDA.

  • Calories:46
  • Fat:0.2g
  • Sodium:1.5mg
  • Carbohydrates:11.5g
  • Fiber:0.6g
  • Sugars:9.4g
  • Protein:0.9g
  • Vitamin C: 12.3mg
  • Vitamin A: 42.6mcg
  • Lycopene: 6890mcg

Carbs

The carbohydrates in watermelon are mostly sugars, with only a little fiber. Half of the sugar is fructose, one quarter is glucose, and less than one quarter is sucrose, with other sugars making up minor fractions. If you are counting carbohydrates, it's best to measure watermelon carefully.

  • 1 cup diced watermelon (152g):0.6 grams fiber, 9.4grams sugars, 11.5 grams total carbohydrates, 10.9 grams net carbohydrates
  • 1 medium-sized wedge of watermelon (286g):1.1 grams fiber, 17.7 grams sugars, 21.6 grams total carbohydrates, 21 grams net carbohydrates

Watermelon has a glycemic index (GI) of 76. This means it could give you a faster rise in blood sugar than foods with alower GI. However, when considering glycemic load (which takes into account how much you eat per serving), a half cup of chopped watermelon is 4, which is considered low.

Fats

You will get almost no fat in watermelon, making it similar to other melons such as cantaloupe or honeydew. The fat that is present is mainly polyunsaturated (0.076 grams), with smaller amounts of monounsaturated (0.056 grams) and saturated (0.024 grams) fatty acids.

(Video) HEALTH BENEFITS AND NUTRITION FACTS OF WATERMELON/ FOODI 360

For dietary tracking purposes, you can consider watermelon a non-fat food. The seeds (yes, they are edible) are a source of omega-3 fatty acids.

Protein

Watermelon has only a little protein, with just under 1 gram per cup. Interestingly, some companies produce watermelon seed protein by sprouting and shelling the seeds.

You won't be able to get that level of protein from fresh seeds, however, because the shell of the seed prevents digesting the protein inside.

Vitamins and Minerals

A fully ripe red watermelon contains higher levels of nutrients than less ripe watermelon. A single serving of watermelon is a good source ofvitamin Candvitamin A, providing a significant percentage of your daily requirement for each.

Vitamin C aids in wound healing and may have anti-aging and immune-boosting properties, whereasvitamin A is important for eye health. A one-cup serving of watermelon also provides about 7% of your daily needs of copper and pantothenic acid, 5% of biotin, and 4% of vitamins B1 and B6.

Calories

One cup of diced or balled watermelon contains around 46 calories. If you prefer to eat it wedged instead, a wedge that is around one-sixteenth of the melon (286 grams) contains almost double that amount or approximately 86 calories.

Summary

Watermelon is low in calories and contains almost no fat. While providing many valuable nutrients—such as vitamins A and C—it is somewhat high in sugar, so people who are monitoring their sugar intake may be best served by eating this fruit in moderation.

(Video) 11 Healthy Benefits of Watermelon | The Foodie

Health Benefits

Beyond being a sweet summer treat, watermelon can boost your health in several ways.

Fights Dehydration

Aptly named, watermelon is almost 92% water, making it a very hydrating food choice. If you or your children struggle to drink enough water—especially on hot summer days—try a few servings of watermelon. You'll get extra micronutrients along with your hydration.

Reduces Blood Pressure

Watermelon has antioxidant power because it is an excellent source oflycopene, a carotenoid phytonutrient that research has shown may help reduce or prevent high blood pressure. Tomatoes are well known as a source of lycopene, but a fully ripe watermelon has even more lycopene than a tomato.

Reduces Risk of Infections and Cancer

Other antioxidants in watermelon includeflavonoids, carotenoids, and triterpenoids. Antioxidants such as these assist in cell repair and may help lower your risk of infections and some cancers.

Contributes to Weight Loss

In a small study of overweight adults, those who consumed watermelon instead of low-fat cookies felt more full. They also showed reductions in body weight, body mass index, waist-to-hip ratio, and blood pressure.

Body Mass Index (BMI) is a dated, biased measure that doesn’t account for several factors, such as body composition, ethnicity, race, gender, and age.

Despite being a flawed measure, BMI is widely used today in the medical community because it is an inexpensive and quick method for analyzing potential health status and outcomes.

(Video) Here's Why You Should Start Eating More Watermelon

Helps Ease Muscle Fatigue

The amino acid citrulline is present in significant amounts in watermelon. You can find capsules of concentrated citrulline sold as a nutritional supplement for sports performance. The benefits of citrulline are not conclusive, although some studies show that citrulline supplements might reduce the feeling of fatigue during exercise.

Allergies

Watermelon food allergies are rare. However, if you have hay fever or are allergic to ragweed pollen or grasses, you may have a food-pollen allergy syndrome which may lead to a cross-reaction to the proteins in watermelon that are similar to the pollen.

This reaction might feel a tingling or itch in your mouth after eating watermelon. In rare cases, this can be more serious and trigger throat swelling or anaphylaxis.

Adverse Effects

Watermelon poses few risks, with research deeming this fruit "nontoxic without known side effects." However, because it does contain sugar, people with diabetes may need to be cautious when eating watermelon to avoid blood sugar spikes.

(Video) Is Watermelon Good For You? Health Benefits of Watermelon. Watermelon Nutrition Facts

Varieties

Watermelon comes in dozens of varieties and cultivars. These can be grouped by size ("icebox" or smaller varieties vs. larger "picnic" types), the color of their flesh (pink, yellow, or orange), and whether they contain seeds or are seedless.

Watermelon has a thick rind that can be solid green, green-striped, or mottled with white. Melons can be round or oval in shape and typically weigh between 6 pounds and 29 pounds. The crisp flesh is mostly pinkish-red, although golden-fleshed varieties are becoming more popular.

Native to tropical Africa, watermelons are grown commercially in the U.S. in areas such as Texas, Florida, Georgia, and California, where the weather is warm and conducive to a long growing season.

When It's Best

Watermelon is in season in summer in the U.S. A ripe watermelon is one that feels heavy for its size. The outside should be firm and free of nicks or dents. The ground spot—where the melon was resting on the ground—should bea creamy yellow color as opposed to white.

Storage and Food Safety

Fresh, uncut watermelon can be stored at room temperature. Heat will cause the flesh to dry out, so if it's hot outside, watermelon should be kept in a cool place like a cellar or the refrigerator.

Uncut watermelon can be stored in the refrigerator for twoto three weeks. Once you cut it, you can keep it in the fridge for up to five days if it is in a closed container or sealed plastic bag. You can also freeze watermelon that's been cut up into chunks.

How to Prepare

Go beyond typical slices and add watermelon to smoothies, salsa, and salads (both fruit salads and veggie-heavy ones, too). Its subtle sweetness also pairs well with cheese, nuts, and other protein sources.

(Video) The Nutritional Benefits of Watermelon

You can also grill or freeze watermelon for a tasty dessert. Place cold or frozen watermelon chunks into water or seltzer for a tasty, low-calorie beverage.

The whole watermelon is edible. You can eat the seeds as well as the rind, the latter of which is sometimes turned into watermelon rind flour or served after being stir-fried, stewed, or pickled. (The white seeds in a seedless watermelon are actually empty seed coats that did not fully mature.)

FAQs

What does watermelon do for the body? ›

It has a very high water content and provides nutrients like lycopene, citrulline, and vitamins A and C. Studies suggest that this sweet, red melon may even boost heart health, reduce muscle soreness, and decrease inflammation, though more research is needed.

Is eating watermelon daily healthy? ›

If eaten in reasonable amounts, watermelons should produce no serious side effects. If you eat an abundance of the fruit daily, however, you may experience problems from having too much lycopene or potassium.

Is watermelon a Superfood? ›

Superfood: Watermelon. Sweet and juicy, watermelon can do more than just refresh you on a hot summer day. This versatile fruit will help you get a dose of vitamins, antioxidants, and fiber.

Is watermelon good for kidneys? ›

Watermelon is healthy because it's full of lycopene – an antioxidant that helps break down harmful free-oxygen radicals. It prevents kidney injury and therefore, is a kidney-friendly food.

Is watermelon full of sugar? ›

Watermelons are the iconic summer fruit. They may seem like a treat, but they're low in sugar. A whole cup of diced up watermelon has under 10 grams of sugar. A bonus of eating watermelon is it's also a great source of iron.

What are the side effects of eating watermelon? ›

Watermelon is a splendid source of dietary fiber and water. But, if you eat too much watermelon, it can cause bloating, gas, flatulence, diarrhea, and other such stomach troubles. This is majorly due to the presence of sorbitol, which is a sugar compound, and lycopene, which gives the fruit its bright red color.

Is it OK to eat watermelon seeds? ›

You don't have to avoid eating watermelon seeds. In fact, you can use them in a number of different ways to enjoy their nutrition and flavor. For example, you can roast the watermelon seeds. Roasted watermelon seeds are packed with nutrients, and they also have healthy fatty acids, like omega-3s.

Will watermelon raise blood sugar? ›

Basically, watermelon contains natural sugars that can raise blood sugar. But if you consume a small portion, like a cup of diced watermelon, then the effect on blood sugar is small. In fact, people with diabetes may benefit from consuming small amounts of watermelon in moderation.

Is watermelon good for arthritis? ›

Studies show that eating watermelon reduces the inflammatory marker CRP. It's also high in the carotenoid beta-cryptoxanthin, which can reduce the risk of rheumatoid arthritis (RA). It's also packed with lycopene, an antioxidant that may help protect against certain cancers and lower heart attack risk, says Dulan.

Can diabetics eat watermelon? ›

Watermelon is safe for people with diabetes to eat in moderation. However, it is best to consume watermelon and other high GI fruits alongside foods that contain plenty of nutritious fats, fiber, and protein.

Why do body builders eat watermelon? ›

Watermelon

This juicy fruit specializes in the production of nitric oxide (NO). Bodybuilders rave about NO since it improves blood flow to muscles, allowing for greater delivery of recovery nutrients and anabolic compounds. Watermelon is good for bodybuilding and is also a good hydrating fruit.

Should you eat watermelon at night? ›

Certain foods can cause sleepless nights and digestive issues. Even healthy foods like tomatoes and watermelons should be avoided before sleeping.

Is watermelon good for high blood pressure? ›

Watermelon

Watermelon contains an amino acid called citrulline. The body converts citrulline to arginine, and this helps the body produce nitric oxide, a gas that relaxes blood vessels and encourages flexibility in arteries. These effects aid the flow of blood, which can lower high blood pressure.

How much watermelon should you eat a day? ›

So how much watermelon can you eat in a day? According to health experts and nutritionists, you can eat anywhere between 100 to 150 grams of this fruit in a day.

Is watermelon good for liver? ›

Diuretic & Kidney Support

Watermelon helps the liver process ammonia (waste from protein digestion) which eases strain on the kidneys while getting rid of excess fluids.

Is watermelon good for heart? ›

Healthier Heart

Watermelon is rich in an amino acid called citrulline that may help move blood through your body and can lower your blood pressure. Your heart also enjoys the perks of all the lycopene watermelon contains. Studies show that it may lower your risk of heart attacks.

How do I clean my kidneys naturally? ›

How to cleanse the kidneys
  1. Drink more water. Drinking enough fluid every day is essential to a person's overall health. ...
  2. Reduce sodium intake. ...
  3. Make dietary changes.

Is watermelon high in iron? ›

Watermelon is known to be one of the best fruits for increasing haemoglobin level. It is rich in vitamin C and iron content, which help in better absorption of iron. As per USDA, 100 grams of watermelon contains 0.2 milligrams of iron.

What's the best fruit for diabetics? ›

The Best Fruits for People With Diabetes
  • berries — Both citrus and berries are recommended as superfoods by the American Diabetes Association.
  • cherries.
  • plums.
  • grapefruit.
  • peaches.
  • apples — High fiber fruits like apples and pears help to slow a spike in blood sugar, Rose says.
  • pears.
  • kiwi.
3 Nov 2021

Which fruit is not good for diabetes? ›

Dried fruit, fruit juice, and certain tropical fruits, like mangoes, tend to contain more sugar. It may be a good idea to limit portions or eat these foods less often. Some canned fruit has added sugar or is packaged in syrup.

Is watermelon good for skin? ›

Watermelon is loaded with nutrients that are all great for your skin. It holds vitamins such as A, B, and C, that work together to nourish and protect your skin. These vitamins also help boost collagen production, leaving skin brighter, fade spots, and basically refresh and revitalise your skin.

Is watermelon good for men? ›

Chow down on watermelon, guys — it can help with prostate health and erectile dysfunction, thanks to phytonutrients like lycopene and citrulline. Lycopene — also found in other red fruits and vegetables — plays a role in protecting against prostate cancer.

Does watermelon make you sleepy? ›

Watermelon has been known to help an individual sleep with its high content of magnesium, which is a mineral that is directly linked to improving the quality, duration, and tranquility of sleep. Watermelon also helps regulate the metabolism, to help reduce sleep disorders and the occurrence of insomnia.

When should you not eat watermelon? ›

It is recommended to not consume watermelons at night right before going to bed. "I would not recommend consumption of watermelon or any fruit after 7 pm. Watermelon is slightly acidic and if consumed at night, it may delay the process of digestion when the body is inactive.

Does watermelon increase sperm count? ›

Lycopene, a red plant pigment found in tomatoes, watermelons and pink grapefruits, improved some measures of sperm quality.

What does watermelon and milk do to the body? ›

If you eat watermelon and drink milk at the same time, the acid in the watermelon may bind the protein in the milk. The milk will then curdle and possibly ferment. This is what can make you feel ill after consuming these food groups together.

How many cups of watermelon can a diabetic eat? ›

So how much watermelon is good for those with diabetes? “As watermelon is 70-80% water, it's glycemic load is low (2 per 100gm). People with diabetes can consume 150-200 gm watermelon at one time.

How do you lower your blood sugar immediately? ›

When your blood sugar level gets too high — known as hyperglycemia or high blood glucose — the quickest way to reduce it is to take fast-acting insulin. Exercising is another fast, effective way to lower blood sugar. In some cases, you should go to the hospital instead of handling it at home.

Is watermelon good for weight loss? ›

Watermelon

Because 90% of a watermelon's weight is water, it's one of the best fruits to eat if you're trying to lose weight. A 100-gram serving contains only 30 calories. It's also a great source of an amino acid called arginine, which helps burn fat quickly.

Which fruits are good for joint pain? ›

Apples are another fiber-rich, anti-inflammatory fruit, and they deliver added benefits for gut health. Pineapple is also on our short list for its bromelain content, a nutrient that has shown to reduce joint pain caused by osteoarthritis and rheumatoid arthritis.

What is the fastest way to get rid of inflammation in the body? ›

Simple rules of thumb for anti-inflammatory eating:
  1. Eat more plants. Whole plant foods have the anti-inflammatory nutrients that your body needs. ...
  2. Focus on antioxidants. They help prevent, delay or repair some types of cell and tissue damage. ...
  3. Get your Omega-3s. ...
  4. Eat less red meat. ...
  5. Cut the processed stuff.
13 Aug 2019

Is watermelon an anti-inflammatory? ›

Previous studies have shown that watermelon or components that are abundant in watermelon (eg, citrulline) have anti-inflammatory effects.

Why do diabetics lose feet? ›

Diabetes is linked to two other conditions that raise the chances of foot amputation: peripheral artery disease (PAD) and diabetic neuropathy. PAD can narrow the arteries that carry blood to your legs and feet and make you more likely to get ulcers (open sores) and infections.

Which fruit contains the least sugar? ›

Low-sugar fruits include:
  1. Strawberries. Strawberries, like many other berries, are often high in fiber and contain very little sugar. ...
  2. Peaches. Although they taste sweet, a medium sized peach only contains around 13 g of sugar .
  3. Blackberries. ...
  4. Lemons and limes. ...
  5. Honeydew melon. ...
  6. Oranges. ...
  7. Grapefruit. ...
  8. Avocados.

What are the fruits lowest in sugar? ›

11 Best Low-Sugar Fruits
  • Lemons (and limes)
  • Raspberries.
  • Strawberries.
  • Blackberries.
  • Kiwis.
  • Grapefruit.
  • Avocado.
  • Watermelon.

What fruit has the most protein? ›

Guava. Guava is one of the most protein-rich fruits around. You'll get a whopping 4.2 grams of the stuff in every cup. This tropical fruit is also high in vitamin C and fiber.

How can a 70 year old build muscle? ›

Cardio and strength training are the two best ways of gaining muscle mass as an older adult.
  1. Cardio is something everyone needs, especially those who live a more sedentary lifestyle. It's vital for overall heart health and metabolism. ...
  2. Strength training is the secret to muscle growth for older adults.
16 Mar 2020

How can I regain muscle after 60? ›

Older people who do resistance training are building muscle in almost the same way younger people do.
...
Rebuilding Muscle Fiber
  1. If you can afford it, get professional help, such as a few sessions with a personal trainer. ...
  2. Always listen to your body. ...
  3. Stay hydrated. ...
  4. Eat well. ...
  5. Wear proper clothing. ...
  6. Work out with others.
4 Jan 2017

Can you lose weight eating watermelon? ›

Watermelon

Because 90% of a watermelon's weight is water, it's one of the best fruits to eat if you're trying to lose weight. A 100-gram serving contains only 30 calories. It's also a great source of an amino acid called arginine, which helps burn fat quickly.

What are the side effects of eating watermelon? ›

Watermelon is a splendid source of dietary fiber and water. But, if you eat too much watermelon, it can cause bloating, gas, flatulence, diarrhea, and other such stomach troubles. This is majorly due to the presence of sorbitol, which is a sugar compound, and lycopene, which gives the fruit its bright red color.

When should you not eat watermelon? ›

It is recommended to not consume watermelons at night right before going to bed. "I would not recommend consumption of watermelon or any fruit after 7 pm. Watermelon is slightly acidic and if consumed at night, it may delay the process of digestion when the body is inactive.

How much watermelon should you eat a day? ›

So how much watermelon can you eat in a day? According to health experts and nutritionists, you can eat anywhere between 100 to 150 grams of this fruit in a day.

Does watermelon burn belly fat? ›

Watermelon: A hydrating fruit rich in lycopene, it will increase your body's arginine levels, an amino acid that ups the body's fat-burning potential. At the same time the juicy red fruit helps the body burn fat, it also builds lean muscle. Just 1 cup a day does the trick.

Does watermelon cleanse your colon? ›

Watermelon is wonderful diuretic and eating watermelons exclusively during this cleanse helps to rid the colon of a lot of debris. In addition, the extra water picks up toxic materials and carries them off via the kidneys, effectively flushing the kidneys as well.

Can diabetics eat watermelon? ›

Watermelon is safe for people with diabetes to eat in moderation. However, it is best to consume watermelon and other high GI fruits alongside foods that contain plenty of nutritious fats, fiber, and protein.

Is watermelon good for liver? ›

Diuretic & Kidney Support

Watermelon helps the liver process ammonia (waste from protein digestion) which eases strain on the kidneys while getting rid of excess fluids.

Is watermelon good for arthritis? ›

Studies show that eating watermelon reduces the inflammatory marker CRP. It's also high in the carotenoid beta-cryptoxanthin, which can reduce the risk of rheumatoid arthritis (RA). It's also packed with lycopene, an antioxidant that may help protect against certain cancers and lower heart attack risk, says Dulan.

Will watermelon raise blood sugar? ›

Basically, watermelon contains natural sugars that can raise blood sugar. But if you consume a small portion, like a cup of diced watermelon, then the effect on blood sugar is small. In fact, people with diabetes may benefit from consuming small amounts of watermelon in moderation.

Does watermelon affect blood pressure? ›

Watermelon

Watermelon contains an amino acid called citrulline. The body converts citrulline to arginine, and this helps the body produce nitric oxide, a gas that relaxes blood vessels and encourages flexibility in arteries. These effects aid the flow of blood, which can lower high blood pressure.

Does watermelon affect sleep? ›

Certain foods can cause sleepless nights and digestive issues. Even healthy foods like tomatoes and watermelons should be avoided before sleeping.

What should not be taken with watermelon? ›

Avoid mixing your watermelons, muskmelons, cantaloupe and honeydews with other fruits. Try not to mix acidic fruits, such as grapefruits and strawberries, or sub-acidic foods such as apples, pomegranates and peaches, with sweet fruits, such as bananas and raisins for a better digestion.

What is the healthiest fruit? ›

9 of the healthiest fruits on the planet.
  • Raspberries.
  • Cranberries.
  • Blueberries.
  • Tart cherries.
  • Elderberry.
  • Pomegranates.
  • Red grapes.
  • Citrus fruits.

Is watermelon good for skin? ›

Watermelon is loaded with nutrients that are all great for your skin. It holds vitamins such as A, B, and C, that work together to nourish and protect your skin. These vitamins also help boost collagen production, leaving skin brighter, fade spots, and basically refresh and revitalise your skin.

Is watermelon good for men? ›

Chow down on watermelon, guys — it can help with prostate health and erectile dysfunction, thanks to phytonutrients like lycopene and citrulline. Lycopene — also found in other red fruits and vegetables — plays a role in protecting against prostate cancer.

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