Food Ingredients Guide The Top Health Benefits of Watermelon and How to Eat More of It Watermelon is a triple threat: healthy, hydrating, and delicious. By Sharon Feiereisen Sharon Feiereisen Sharon Feiereisen is a freelance lifestyle writer. Her work has been published in Time Out, Newsday, The Knot, Teen Vogue, Business Insider, and Hamptons Magazine among many other print and online outlets. Real Simple's Editorial Guidelines Updated on June 12, 2024 Fact checked by Haley Mades Fact checked by Haley Mades Haley is a Wisconsin-based creative freelancer and recent graduate. She has worked as an editor, fact checker, and copywriter for various digital and print publications. Her most recent position was in academic publishing as a publicity and marketing assistant for the University of Wisconsin Press Our Fact-Checking Process In This Article View All In This Article Nutrition Health Benefits Recipes FAQs Watermelon is sweet, refreshing, and tastes delicious in everything from fruit bowls to sushi—but what about watermelon nutrition? You might be surprised to learn that watermelon also has plenty of health benefits, giving you even more reason to enjoy this juicy pink fruit. We asked nutrition experts for the biggest health benefits of watermelon and rounded up some recipes to add more watermelon to your diet. Maya Feller, MS, RD, CDN, is a registered dietitian nutritionist whose team provides medical nutrition therapy to manage and reduce the risk of non-communicable diseases. Keri Gans, MS, RDN, CDN, is a registered dietitian nutritionist and certified yoga teacher in New York City. Watermelon Nutrition It’s important to note that while watermelon does contain sugar, these are natural sugars that come in the same package as all of watermelon's beneficial nutrients: fiber, vitamins, antioxidants, and water. The presence of these other nutrients helps your body process the sugars more slowly and avoid large spikes in blood sugar. Here's a look at what's inside a one-cup serving of diced watermelon (about 152 grams). Water - 139 gramsCalories - 45.6 kcalProtein - 0.927 gramsFat - 0.228 gramsCarbohydrates - 11.5 gramsFiber - 0.608 gramsSugar - 9.42 gramsCalcium - 10.6 milligramsIron - 0.365 milligramsMagnesium - 15.2 milligramsPhosphorus - 16.7 milligramsPotassium - 170 milligramsSodium - 1.52 milligramsZinc - 0.152 milligramsCopper - 0.064 milligrams Watermelon Health Benefits There are good reasons to eat the whole watermelon—including the rind and seeds, which also pack in some health benefits. "[Watermelon] seeds have folate, magnesium, and iron, while the rind has vitamins C and B6. Together, these vitamins and minerals help boost skin health, heart health, and immunity,” Gans says. In case you need more reasons, here are some of the biggest benefits of eating this juicy fruit. Promotes Healthy Digestion “Watermelons are an awesome choice when it comes to summer fruits because the fiber promotes satiety and digestive regularity," says Maya Feller, MS, RD, CDN. The fiber in the watermelon is mostly in the pulp, so it's important to make sure you're getting the flesh of the watermelon (not just the juice) in order to maximize your fiber intake. The fiber can help aid digestion and regulate bowel movements. Boosts the Immune System Watermelons are also high in lycopene—a plant compound often associated with tomatoes. Lycopene is a phytochemical known for its antioxidant properties. This compound can enhance overall immunity, and it's even been known to reduce the risk of more serious diseases, too. “There have been several studies linking consumption of lycopene with a decreased risk in prostate cancer,” Feller says. Also, other important phytochemicals in watermelon possess pharmaceutical values like citrulline, carotenoids, anthocyanins, phenols, flavonoids, and other polyphenolic compounds. These compounds may have anti-cancer properties. The antioxidants also reduce oxidative stress, which can take a toll on the cells and, over the long term, cause cancer. Improves Brain Health Watermelons can improve brain function. Think: Less brain fog, better memory, clearer thinking, etc. “They’re high in choline, which has many uses in the body, including aiding with cell structure, cellular messaging, removing fat and cholesterol from the blood, and it’s a part of the neurotransmitter acetylcholine, which is involved in memory, muscle movement, and regulating heartbeat,” Feller says. Reduces the Risk of Diabetes Watermelon has also been shown to lower the chances of being diagnosed with diabetes due to the rich nutritional profile of the watermelon, such as the lycopene content. The antioxidant properties of watermelon combat oxidative stress and inflammation, both of which are linked to diabetes. Plus, the rich fiber content and prebiotics in watermelon help improve gut health and regulate blood sugar levels. Reduces Risk of Heart Disease and Stroke The lycopene content in watermelon lowers blood pressure and reduces the risk of heart disease and strokes. The lycopene in watermelon lowers blood pressure by inhibiting oxidative stress and improving vascular function. The antiatherosclerotic, antioxidant, anti-inflammatory, and antihypertensive properties of lycopene are beneficial for people with everything from metabolic syndrome and hypertension to peripheral vascular disease and other cardiovascular disorders. Enhances Skin Watermelon is packed with vitamin C (as well as other vitamins and minerals). And vitamin C is known to help enhance skin health. That's because it helps to boost collagen, which is the main component of connective tissue and key in healthy skin. Improves Sore Muscles Eating watermelon may help you feel better after a tough workout because it can help to reduce muscle soreness. One study showed that athletes who drank watermelon juice experienced less soreness for 24 hours. That's due to its high content of L-citrulline, which is an amino acid that aids in muscle recovery. The study found that watermelon juice consumption improves the bioavailability of L-citrulline after intense exercise. Hydrates If you have trouble hitting your daily water requirement, you’ll delight in knowing that there’s such a thing as eating your water. “Among the health benefits of watermelon is that it consists of over 90 percent water, therefore it definitely goes towards your daily water needs and decreases the amount you actually need to drink,” says Keri Gans, MS, RDN, CDN. Watermelon isn't only high in water, this fruit's "electrolytes are very hydrating," Feller says. Watermelon is a good source of potassium, and a smaller source of magnesium and phosphorus—all minerals classified as electrolytes that help the body circulate, balance, process, and retain water. Because watermelon so high in water, it’s not the best smoothie option, but there is a trick to harnessing its great flavor for beverages. Gans suggests freezing watermelon and using it in drinks instead of ice. Delicious Watermelon Recipes Watermelon makes for easy-to-prepare snacks. “Seeds can be roasted with olive oil and salt for a snack, while the rind can be pickled just like a cucumber or sautéed in a stir-fry dish alongside other veggies,” Gans says. You can even juice the rind! Feller suggests a cold watermelon soup topped with a dollop of plain yogurt, while Gans uses watermelon in her salad along with mint, cucumbers, and feta cheese. Here are more watermelon recipes to try. Watermelon Poke Bowls VICTOR PROTASIO A plant-based take on poke brings watermelon into the mix. Except this watermelon is something extra—it's marinaded in sesame oil, mirin, lime juice, and soy sauce, as well as spicy ginger and chile-garlic sauce. GET THE RECIPE Ginger-Lime Melon Salad Jennifer Causey Combine watermelon and ginger for this revitalizing dish. Slice the watermelon into wedges or cubes, or you can also use a melon baller to cut the watermelon into spheres. Whichever way you slice it (literally), this dish is sure to be satisfying. GET THE RECIPE Feta and Watermelon Grain Bowls Caitlin Bensel This fresh vegetarian dinner combines chunks of juicy watermelon with creamy avocado and nutty farro. Salty feta and cilantro add an extra burst of flavor for this summery dish. GET THE RECIPE Watermelon-Mint Agua Fresca Greg DuPree Kick back with a refreshing watermelon and mint drink. Fresh lime juice freshens it up even more, and a bit of sugar keeps it sweet—but you can always ditch the sugar if you want to keep it ultra healthy. GET THE RECIPE Watermelon Salad With Pickled Rind Victor Protasio Nothing beats a summer salad like a watermelon salad. This one calls for pickled watermelon rind, mixed with sweet watermlon cubes, arugula, whipped feta, and salted pistachios. GET THE RECIPE Frequently Asked Questions What health benefits does watermelon juice have? Watermelon juice tends to have most of the same benefits as watermelons, and it can be even more hydrating as it may be mixed with water. However, the juice has less fiber content. The fiber in watermelon is mostly in the pulp, which gets filtered out during the juicing process. This means that it may not aid digestion as well as whole watermelon. You should also be mindful of any added sugars in watermelon juice. Who should avoid eating watermelon? Watermelon is rich in potassium, so people with hyperkalemia (high levels of potassium in the blood) should be cautious about consuming large amounts of watermelon. The same goes for anyone with kidney problems who may want to avoid potassium. Because watermelon is also high in citrulline, anyone with citrullinemia (a rare genetic disorder that affects the urea cycle) should also avoid watermelon. 11 Refreshing Watermelon Recipes to Serve All Summer Long Was this page helpful? Thanks for your feedback! Tell us why! 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