In This ArticleView AllIn This ArticleBenefitsNutritionPrecautionsEating TipsFAQs
In This ArticleView All
View All
In This Article
Benefits
Nutrition
Precautions
Eating Tips
FAQs
There’s nothing like cutting up a fresh watermelon to share on a hot day. Whether it’s slices to grab for easy snacking or cubes dipped in asweet cream cheese dip, watermelon is as tasty as it is refreshing during those scorching summer months. Plus, while this particular fruit tastes sweet, it is also packed with nutrition that can benefit your body’s overall health.
To better understand the benefits and nutritional profile of watermelon, as well as our favorite ways to prepare this fruit, we broke down the science behind what happens to your body when you consume watermelon, using the latest research as well as insight fromMaggie Michalczyk, RDN.
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Health Benefits of Watermelon
You’ll Stay More Hydrated
“Watermelon is packed with water, which makes it great for hydration and electrolyte balance because it contains potassium and magnesium,” says Michalczyk.
In particular, watermelon is made up of 92% water, and can count toward your daily fluid intake goals of 11.5 cups a day for women and 13 cups a day for men.
You’ll Get a Boost of Antioxidants
“The antioxidant lycopene contributes to watermelon’s bright pink color and helps our body fight off free radical damage and aids in disease prevention,” says Michalczyk. The combination of the lycopene and vitamin C helps to fight free radicals in the body and decreases your risk of developing chronic diseases such as cancer, heart disease and neurodegenerative diseases.
You’ll Support Your Immune System
“It’s also a good source of vitamins A and C, which are both important for immune and skin health,” Michalczyk continues. Vitamin C is a powerful antioxidant that may prevent and even help treat respiratory and systemic infections.Research shows that consumption of these vitamins, as well as antioxidants like lycopene and beta carotene found in watermelon, can also help to improve your overall immune health.
You’ll Improve Your Heart Health
“Research also shows lycopene can help to lower cholesterol and blood sugar, both of which are important for cardiovascular health,” Michalczyk adds.
You May Improve Muscle Health
“Another noteworthy benefit of watermelons is the amino acids they contain: citrulline and arginine,” Michalczyk says. “These are two of the 20 amino acids we need to help form muscles, nerves and cells.”
A small study published inJournal of Agricultural and Food Chemistryfound that citrulline in watermelon also helped to reduce muscle soreness, making watermelon juice potentially a functional drink for athletes.
Watermelon Nutrition
This is the nutrition information for 1 cup of diced raw watermelon:
Watermelon is an excellent source of vitamin C and vitamin A, and can also benefit your body’s hydration with its potassium and magnesium.
Are Watermelons Safe for Everyone to Eat?
Watermelons are generally safe for everyone to eat, apart from a few exceptions. While watermelon is a nutritious fruit, eating too much of it may cause blood sugar spikes, which can negatively affect someone who is managing diabetes orinsulin resistance.
Secondly, a person can experience an allergic reaction to watermelon if they are allergic to grasses, along with fruits like peaches, celery, tomatoes, oranges and other melons. This reaction is known as oral allergy syndrome, which is a contact allergy in the throat and mouth that occurs when you consume these foods raw. If you experience itching or swelling in the throat, mouth, face, lips or tongue, seek medical attention immediately.If you have concerns about consuming watermelon, talk to your health care team to find out what is best for you.
Tips for Enjoying Watermelon
Make a Salad
Michalczyk’s favorite way to enjoy watermelon is tossed together in a colorful salad. “I love a watermelon, feta and blueberry salad for summer. It’s so refreshing, hydrating and delicious!”
ThisWatermelon, Cucumber & Feta Saladis one of our favorites, as well as thisWatermelon & Goat Cheese Salad with Citrus Vinaigrette.
Blend a Smoothie
Add cubes of watermelon to your blender when mixing up a smoothie, like thisCreamy Watermelon Smoothiewith coconut milk yogurt or thisWatermelon-Strawberry Smoothie. You can even puree the watermelon in a blender and freeze cubes in a silicone ice cube tray to pop into your blender when it’s time for a smoothie.
Freeze Sherbet
Make a simple four-ingredientWatermelon Sherbetusing watermelon, sweet condensed milk, lime and salt. No ice cream machine necessary for this frozen treat!
Slice Up a Watermelon Pizza
Slices of watermelon are refreshing on their own, but topping your slices with berries and yogurt sweetened with honey for aWatermelon Pizzais a creative and unique option for your next summer gathering.
The Bottom Line
Watermelon is a flavorful fruit that is packed with a number of potential health benefits. It is made of 92% water and can help you reach your hydration goals, may improve your immune system and can benefit your cardiovascular health. It is a great source of vitamins C and A, as well as potassium and magnesium. Watermelon is generally safe for anyone to eat, except for those who experience a watermelon allergy. It is best to keep to two servings of watermelon a day (a typical daily serving of fruit) to avoid uncomfortable bloating and blood sugar spikes—especially for those with diabetes.
Frequently Asked QuestionsYes! You can eat fruit like watermelon every day if you choose. In fact, it might help you up your fruit and vegetable intake if you enjoy it. Only 10% to 12% of U.S. adults meet the recommended fruit intake of 1.5 to 2 cups of fruit a day.However, there is such a thing as eatingtoomuch watermelon. “Yes, you can eat too much watermelon, which can cause bloating, indigestion and blood sugar spikes, which is important to note especially for people with diabetes,” says Michalczyk.Many fruits such as watermelon have a high amount of sugar; however, the sugar in fruit is naturally occurring compared to products made withadded sugars. While all sugar breaks down into glucose in your body, added sugar moves into the bloodstream more quickly, which can cause blood sugar spikes (and crashes). But foods like fruits and dairy have other nutrients that help to slow down the digestion process, such as fiber and protein. The fiber content in watermelon helps to slow down the blood sugar spike compared to a food that is high in added sugars and low in fiber.While yellow watermelon and pink watermelon are nutritionally similar, both being great sources of vitamins A and C, yellow watermelon is higher in beta carotene. “[It’s] a powerful antioxidant that protects the body from free radical damage and oxidative stress, plus it’s beneficial for eye and skin health,” says Michalczyk.“Juiced watermelon using a juicer is nearly just as nutritious as eating whole watermelon, with the exception of some of the fiber that gets removed via the pulp,” says Michalczyk. “Watermelon in smoothie form will give you all of the fruit’s nutrition. However, it’s important to note that blending breaks down some of the fiber, which makes it faster to digest and therefore can cause a spike in blood sugar.” Just like with any fruit-based smoothie, it’s important to balance it with a source of protein (think: yogurt, protein powder and/or nuts and seeds) to give it more staying power and make it more blood sugar-friendly.
Frequently Asked Questions
Yes! You can eat fruit like watermelon every day if you choose. In fact, it might help you up your fruit and vegetable intake if you enjoy it. Only 10% to 12% of U.S. adults meet the recommended fruit intake of 1.5 to 2 cups of fruit a day.However, there is such a thing as eatingtoomuch watermelon. “Yes, you can eat too much watermelon, which can cause bloating, indigestion and blood sugar spikes, which is important to note especially for people with diabetes,” says Michalczyk.
Many fruits such as watermelon have a high amount of sugar; however, the sugar in fruit is naturally occurring compared to products made withadded sugars. While all sugar breaks down into glucose in your body, added sugar moves into the bloodstream more quickly, which can cause blood sugar spikes (and crashes). But foods like fruits and dairy have other nutrients that help to slow down the digestion process, such as fiber and protein. The fiber content in watermelon helps to slow down the blood sugar spike compared to a food that is high in added sugars and low in fiber.
While yellow watermelon and pink watermelon are nutritionally similar, both being great sources of vitamins A and C, yellow watermelon is higher in beta carotene. “[It’s] a powerful antioxidant that protects the body from free radical damage and oxidative stress, plus it’s beneficial for eye and skin health,” says Michalczyk.
“Juiced watermelon using a juicer is nearly just as nutritious as eating whole watermelon, with the exception of some of the fiber that gets removed via the pulp,” says Michalczyk. “Watermelon in smoothie form will give you all of the fruit’s nutrition. However, it’s important to note that blending breaks down some of the fiber, which makes it faster to digest and therefore can cause a spike in blood sugar.” Just like with any fruit-based smoothie, it’s important to balance it with a source of protein (think: yogurt, protein powder and/or nuts and seeds) to give it more staying power and make it more blood sugar-friendly.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.National Watermelon Promotion Board.Watermelon’s Benefits.Academy of Nutrition and Dietetics.How Much Water Do You Need?Manivannan A, Lee ES, Han K, Lee HE, Kim DS.Versatile Nutraceutical Potentials of Watermelon-A Modest Fruit Loaded with Pharmaceutically Valuable Phytochemicals.Molecules.2020 Nov 11;25(22):5258. doi: 10.3390/molecules25225258.Carr AC, Maggini S.Vitamin C and Immune Function.Nutrients. 2017 Nov 3;9(11):1211. doi: 10.3390/nu9111211.American Heart Association News.Watermelon is a summertime staple. But what’s hidden behind the sweetness?Tarazona-Díaz MP, Alacid F, Carrasco M, Martínez I, Aguayo E.Watermelon juice: potential functional drink for sore muscle relief in athletes.JAgric Food Chem.2013 Aug 7;61(31):7522-8. doi: 10.1021/jf400964r.U.S. Department of Agriculture. FoodData Central.Watermelon, Raw.American Academy of Allergy, Asthma, & Immunology.Oral Allergy Syndrome (OAS).Lee SH, Moore LV, Park S, Harris DM, Blanck HM.Adults Meeting Fruit and Vegetable Intake Recommendations — United States, 2019.MMWR Morb Mortal Wkly Rep2022;71:1–9. DOI: http://dx.doi.org/10.15585/mmwr.mm7101a1
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.National Watermelon Promotion Board.Watermelon’s Benefits.Academy of Nutrition and Dietetics.How Much Water Do You Need?Manivannan A, Lee ES, Han K, Lee HE, Kim DS.Versatile Nutraceutical Potentials of Watermelon-A Modest Fruit Loaded with Pharmaceutically Valuable Phytochemicals.Molecules.2020 Nov 11;25(22):5258. doi: 10.3390/molecules25225258.Carr AC, Maggini S.Vitamin C and Immune Function.Nutrients. 2017 Nov 3;9(11):1211. doi: 10.3390/nu9111211.American Heart Association News.Watermelon is a summertime staple. But what’s hidden behind the sweetness?Tarazona-Díaz MP, Alacid F, Carrasco M, Martínez I, Aguayo E.Watermelon juice: potential functional drink for sore muscle relief in athletes.JAgric Food Chem.2013 Aug 7;61(31):7522-8. doi: 10.1021/jf400964r.U.S. Department of Agriculture. FoodData Central.Watermelon, Raw.American Academy of Allergy, Asthma, & Immunology.Oral Allergy Syndrome (OAS).Lee SH, Moore LV, Park S, Harris DM, Blanck HM.Adults Meeting Fruit and Vegetable Intake Recommendations — United States, 2019.MMWR Morb Mortal Wkly Rep2022;71:1–9. DOI: http://dx.doi.org/10.15585/mmwr.mm7101a1
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
National Watermelon Promotion Board.Watermelon’s Benefits.Academy of Nutrition and Dietetics.How Much Water Do You Need?Manivannan A, Lee ES, Han K, Lee HE, Kim DS.Versatile Nutraceutical Potentials of Watermelon-A Modest Fruit Loaded with Pharmaceutically Valuable Phytochemicals.Molecules.2020 Nov 11;25(22):5258. doi: 10.3390/molecules25225258.Carr AC, Maggini S.Vitamin C and Immune Function.Nutrients. 2017 Nov 3;9(11):1211. doi: 10.3390/nu9111211.American Heart Association News.Watermelon is a summertime staple. But what’s hidden behind the sweetness?Tarazona-Díaz MP, Alacid F, Carrasco M, Martínez I, Aguayo E.Watermelon juice: potential functional drink for sore muscle relief in athletes.JAgric Food Chem.2013 Aug 7;61(31):7522-8. doi: 10.1021/jf400964r.U.S. Department of Agriculture. FoodData Central.Watermelon, Raw.American Academy of Allergy, Asthma, & Immunology.Oral Allergy Syndrome (OAS).Lee SH, Moore LV, Park S, Harris DM, Blanck HM.Adults Meeting Fruit and Vegetable Intake Recommendations — United States, 2019.MMWR Morb Mortal Wkly Rep2022;71:1–9. DOI: http://dx.doi.org/10.15585/mmwr.mm7101a1
National Watermelon Promotion Board.Watermelon’s Benefits.
Academy of Nutrition and Dietetics.How Much Water Do You Need?
Manivannan A, Lee ES, Han K, Lee HE, Kim DS.Versatile Nutraceutical Potentials of Watermelon-A Modest Fruit Loaded with Pharmaceutically Valuable Phytochemicals.Molecules.2020 Nov 11;25(22):5258. doi: 10.3390/molecules25225258.
Carr AC, Maggini S.Vitamin C and Immune Function.Nutrients. 2017 Nov 3;9(11):1211. doi: 10.3390/nu9111211.
American Heart Association News.Watermelon is a summertime staple. But what’s hidden behind the sweetness?
Tarazona-Díaz MP, Alacid F, Carrasco M, Martínez I, Aguayo E.Watermelon juice: potential functional drink for sore muscle relief in athletes.JAgric Food Chem.2013 Aug 7;61(31):7522-8. doi: 10.1021/jf400964r.
U.S. Department of Agriculture. FoodData Central.Watermelon, Raw.
American Academy of Allergy, Asthma, & Immunology.Oral Allergy Syndrome (OAS).
Lee SH, Moore LV, Park S, Harris DM, Blanck HM.Adults Meeting Fruit and Vegetable Intake Recommendations — United States, 2019.MMWR Morb Mortal Wkly Rep2022;71:1–9. DOI: http://dx.doi.org/10.15585/mmwr.mm7101a1
