Why Watermelon Should Be Part of Your Diet

Sweet and juicy, watermelon is a symbol of summer. At a glance, you might assume it’s mostly sugar and water. But once you dig in and discover its vast array of nutrients, you’ll be surprised by how many potential health benefits it has.

“We think of watermelon as a fun, seasonal food for barbeques and the beach, but it’s also really good for you,” says registered dietitian Lara Whitson, RD, LD. “It’s low in calories, keeps you hydrated and provides many other nutrients that can help you maintain good health.”

Is watermelon good for you?

Watermelon is a healthy food and a great addition to a balanced diet. It’s a lowfat, low-sodium and low-cholesterol fruit that’s packed with nutrients. Even the seeds and rinds are good for you (more on them in a bit).

And that’s just the start.

Nutrient breakdown

According to the U.S. Department of Agriculture (USDA), 100 grams of raw, seedless watermelon contains:

• 30 calories
• 7.55 grams of carbohydrates
• 0.15 grams of fat
• 0.4 grams of fiber
• 6.2 grams of sugar
• 0.61 grams of protein

It’s also rich in nutrients, including:

• 8.1 milligrams of vitamin C
• 28 micrograms of vitamin A
• 0.045 milligrams of vitamin B6
• 112 milligrams of potassium
• 10 milligrams of magnesium

Watermelon rinds have less sugar and more fiber than their flesh does. They’re also a good source of citrulline, Whitson says.

And let’s not forget the seeds! Watermelon seeds — dried or raw — are a good source of magnesium and folate. They also contain fatty acids that help lower “bad” cholesterol and help prevent heart disease.

“You can stir-fry the rinds with other vegetables and add spices to the seeds, like you might do with pumpkin seeds, for an easy, healthy snack,” suggests Whitson.

Health benefits

Research shows melons, in general, are good for you, but we need more studies to understand how watermelon specifically affects your body. Whitson shares nine potential health benefits of watermelon.

Provides hydration

Watermelon is about 91% water, making it a tasty way to hydrate and a dietitian-approved snack on a hot summer day. After all, even a little fluid loss can take a toll, causing fatigue, muscle cramps and headaches.

Try eating a little watermelon sprinkled with salt after physical activity or a strenuous workout to replenish your body’s electrolytes and carbohydrates. “It’s amazing what it can do to restore your energy and quench your thirst,” says Whitson.

Rich in antioxidants

One of watermelon’s claims to fame is its antioxidant content. It has more lycopene than any other fruit or vegetable, including tomatoes. That’s what gives watermelon its red color. It’s also a great source of cucurbitacin E.

These and other antioxidants combat cell damage and promote healthy aging.

Supports weight management

Watermelon can be a great option if you’re trying to reach or maintain a healthy weight. Because it contains so much water, watermelon is low in calories and can help you stay full for longer.

A 2019 study monitored 33 people with overweight or obesity. For one four-week period, they ate watermelon daily. After a break, they spent another four weeks eating lowfat cookies every day.

The participants reported feeling less hungry during the watermelon month. Their body metrics bore that out, too. The study found that the watermelon month was associated with the participants having:

• Lower body weight
• Reduced body mass index (BMI)
• Smaller waist-to-hip ratio
• Reduced blood pressure

A similar (but even smaller) 2023 study focused on kids between the ages of 10 and 17. Each child did two eight-week trials, with a one-month break in the middle. During one two-month period, the children drank a cup of blended watermelon every day. During the other two-month period, they drank a sugary drink with the same number of calories as the watermelon juice.

The results showed that drinking the blended watermelon was associated with minor improvements in:

• Body mass index (BMI)
• BMI percentile
• Body fat percentage
• Hemoglobin A1C (a marker of average blood sugar over time)

These studies are extremely small and far from conclusive. But they do suggest that watermelon is a great choice for getting to or staying at a healthy weight.

Protects against chronic illness

Early evidence also suggests that regularly eating watermelon promotes good health and may reduce your risk of chronic diseases, such as:

• Diabetes
• Obesity
• Cardiovascular disease
• Cancer

These benefits are likely thanks, in part, to the antioxidants in watermelon. They help protect your body from oxidative stress — meaning they prevent or slow cell damage.

Supports eye health

The antioxidants in watermelon may help prevent or delay the formation of cataracts, and may even reduce your odds of developing age-related macular degeneration — a condition that can cause blindness.

The vitamin A in watermelon also supports the health of your corneas. And it doesn’t take much: Just one medium slice of watermelon contains up to 11% of the vitamin A you need each day.

Boosts immune health

Watermelon’s generous dose of vitamin C (ascorbic acid) supports your immune system, which fights infections and promotes wound healing.

May aid exercise recovery

Watermelon may help support recovery after exercise — and not just because it’s hydrating.

Watermelon is the best available source of an amino acid called citrulline. Whitson explains that citrulline produces a molecule called nitric oxide that helps relax blood vessels. In addition to supporting healthy circulation, citrulline plays a role in the urea cycle, which helps remove ammonia from your body during exercise.

Some research suggests citrulline may also help reduce muscle soreness after exercise, although the evidence is mixed.

Aids skin health

Watermelon is a good source of vitamin A and vitamin C, two powerhouse nutrients for your skin.

The vitamin C in watermelon helps your body produce collagen, a protein that supports skin structure and healing. Watermelons also contain beta-carotene, which your body converts into vitamin A. Our bodies use vitamin A to promote skin turnover and repair.

Eating watermelon isn’t enough to improve your skin or slow signs of aging on its own, but it doesn’t hurt either!

Improves digestion

Plant compounds (polyphenols) in watermelon may help support the growth and diversity of your gut microbiome. A healthy balance of gut bacteria is associated with improved digestion and immune function.

Helps manage blood sugar

Some studies suggest that watermelon can be a good choice if you’re watching your blood sugar. That can be confusing because its natural sugars can raise blood sugar quickly.

Whitson notes that this is where portion control is key: Because watermelon is mostly water, a typical serving isn’t high in carbs. That means eating a single portion may be less likely to cause a big spike in blood sugar than you may otherwise think.

Are there any risks or side effects?

Most of the time, you can eat watermelon without experiencing any side effects. But you may want to limit or avoid watermelon if you:

• Are prone to migraine headaches: Watermelon contains a high level of tyramine, an amino acid that could trigger migraines.
• Have an allergy to certain pollens, including grass or ragweed: Symptoms may include mild itching, tingling or swelling of your lips, mouth or throat. Get help immediately for severe swelling or difficulty breathing. Those are signs of a life-threatening allergic reaction called anaphylaxis.
• Have diabetes: People with diabetes may want to stick with moderate portions of watermelon, as it’s a source of carbohydrates and natural sugars. Eating watermelon alongside food with protein, fat, or fiber may help slow absorption and reduce the rise in blood sugar.
• Have digestive issues: Watermelon is considered a high FODMAP food, which means it contains sugars that can be difficult for some people with conditions such as irritable bowel syndrome (IBS) to digest. Symptoms may include bloating, constipation or diarrhea.

What a melon!

Watermelon is easy to find and equally easy to prepare. Use it in smoothies or a summer slushie, in a salad or even pop it on the grill. You can also freeze it in popsicles, add it to gazpacho or use it to make colorful cocktails (or mocktails!).

With its refreshing flavor and impressive nutritional profile, watermelon is a seasonal favorite to enjoy all year round.