Watermelon Nutrition Facts, Calories and Top 10 Health Benefits

Are Watermelons Good for You?

Yes, watermelons are exceptionally good for you. This popular summer fruit is much more than just a sweet, hydrating treat. It is a nutritional powerhouse, low in calories yet packed with vitamins, minerals, and potent plant compounds. Watermelon’s reputation as just “sugar water” is a myth. Its vibrant red flesh is loaded with beneficial antioxidants like lycopene and citrulline.

A single cup of diced watermelon contains only about 46 calories and is composed of over 90% water, making it an excellent choice for staying hydrated and managing weight (Manzella, 2024; Whitson, 2023).

This comprehensive guide, with information current as of July 2025, will explore every facet of this remarkable fruit. We will delve into 10 research-backed health benefits of watermelons, watermelon nutrition facts, watermelon risks and side effects, watermelon substitutes, popular watermelon diets, watermelon storage tips, 6 inspiring watermelon home remedies, watermelons and weight management, and watermelons for health conditions.

10 Research-backed Health Benefits of Watermelons

Watermelon is a true health food, offering significant benefits supported by scientific research. Each of the following advantages is fact-checked and backed by nutritional science and published studies, demonstrating how this delicious fruit can contribute to your overall well-being.

1. Promotes Healthy Hydration

Staying properly hydrated is fundamental to your health. It regulates body temperature, keeps organs functioning correctly, and ensures nutrients are delivered to your cells. Watermelon is an outstanding source of hydration.

As its name implies, watermelon is composed of 92% water, making it a delicious way to meet your daily fluid needs (Booth, 2024). Its high water content also gives it a low calorie density. Foods like this can aid in weight management by helping you feel full for a longer period after eating (Jennings & Hallal, 2024).

2. Packed with Powerful Nutrients and Antioxidants

For its low calorie count, watermelon delivers a wealth of nutrients. A one-cup (152-gram) serving provides 46 calories, 11.5 grams of carbohydrates, 14% of the Daily Value (DV) for vitamin C, and 5% of the DV for vitamin A (Wempen, 2025).

It is particularly rich in powerful antioxidants. Watermelon contains more lycopene, a potent antioxidant, than any other fresh fruit or vegetable—even more than tomatoes. It is also the richest known dietary source of citrulline, an important amino acid (Watermelon.org, n.d.). For the highest nutrient content, choose a melon with bright red flesh, as it signals peak ripeness and lycopene levels.

3. Supports Heart Health

The nutrients in watermelon are particularly beneficial for cardiovascular health. The fruit’s high concentration of lycopene may help lower cholesterol and blood pressure, which can reduce the risk of heart attacks (Bjarnadottir, 2024).

The amino acid citrulline is another heart-healthy hero. Your body converts citrulline into arginine, which helps produce nitric oxide. This gas molecule relaxes the tiny muscles around your blood vessels, causing them to dilate and leading to a significant reduction in blood pressure. A study on middle-aged adults with obesity and early-stage hypertension found that watermelon extract effectively lowered blood pressure (Whitson, 2023).

4. May Have Anti-Cancer Effects

Several plant compounds found in watermelon have demonstrated potential anti-cancer effects. The two most notable are lycopene and cucurbitacin E, both powerful antioxidants.

While research is ongoing, higher intake of lycopene has been associated with a lower risk of certain cancers, particularly prostate and colorectal cancers. Lycopene is believed to work by lowering blood levels of insulin-like growth factor (IGF), a hormone that promotes cell division. Cancer forms when cell division becomes uncontrollable, so keeping IGF levels in check is crucial (Jennings & Hallal, 2024).

5. Reduces Inflammation and Oxidative Stress

Chronic inflammation is a root cause of many serious diseases. Watermelon is rich in antioxidants that help combat inflammation and protect your cells from damage.

The combination of lycopene and vitamin C in watermelon makes it a strong anti-inflammatory food (Ware, 2025). Furthermore, watermelon contains a natural pigment called beta-cryptoxanthin, which may protect your joints from inflammation. Some studies suggest that, over time, it could make you less likely to develop rheumatoid arthritis (Booth, 2024).

6. Aids Skin and Eye Health

Watermelon’s vitamins contribute directly to healthy skin and eyes. Vitamin C is vital for helping your body produce collagen, the protein that gives your skin its strength and elasticity (Manzella, 2024). Vitamin A, also present in watermelon, is essential for repairing skin cells and preventing dry, flaky skin.

For your eyes, just one medium slice of watermelon provides 9-11% of your daily vitamin A requirement, a key nutrient for maintaining healthy vision. The antioxidants in watermelon may also help prevent or delay the formation of cataracts and reduce the risk of age-related macular degeneration (Simon, 2024).

7. Boosts Workout Performance

Watermelon can be a powerful tool for enhancing your workouts and easing recovery. The amino acid citrulline has been shown to improve exercise performance and reduce muscle soreness after strenuous activity.

One study confirmed that drinking watermelon juice was effective at decreasing muscle soreness following exercise. Additionally, watermelon is a good source of potassium, a mineral and electrolyte that can help prevent muscle cramps during a gym session (Booth, 2024).

8. Improves Digestion

The high water content and small amount of fiber in watermelon are a winning combination for promoting healthy digestion. Water helps keep your digestive tract moving smoothly, preventing constipation, while fiber adds necessary bulk to your stool.

The soft, fleshy pulp of watermelon is also gentle on the stomach. It is often recommended for those with digestive conditions like Crohn’s or colitis, as it is easy for even an inflamed gut to digest. For those with sensitivities, it’s best to eat only the flesh and avoid the rind or seeds to limit fiber intake (Jennings & Hallal, 2024).

9. Supports Healthy Weight Management

If you are aiming to achieve or maintain a healthy weight, watermelon is an excellent food to include in your diet. Its high water and low-calorie content help you feel full, which can prevent overeating.

A 2019 study gave overweight or obese individuals either watermelon or low-fat cookies as a daily snack for four weeks. The group that ate watermelon reported feeling less hungry and more satisfied for longer. Impressively, the watermelon group also showed significant reductions in body weight, body mass index (BMI), waist-to-hip ratio, and blood pressure by the end of the study (Simon, 2024).

10. Helps Manage Blood Sugar

It’s a common misconception that watermelon is bad for blood sugar. While it has a relatively high glycemic index (GI) of 76-80, which measures how quickly a food raises blood sugar, its glycemic load (GL) is very low.

The glycemic load is a more accurate measure because it accounts for the amount of carbohydrates in a serving. A slice of watermelon has a glycemic load of just 5, meaning it does not cause a large spike in blood sugar levels (Bjarnadottir, 2024 ). This makes it a safe and delicious option for people who need to manage their blood glucose levels.

Watermelon Nutrition Facts

The significant health benefits of watermelon can be further understood by looking at its impressive nutritional profile. The data below breaks down the key nutritional components of this refreshing fruit.

Watermelon nutrition table

The following table provides a detailed nutritional breakdown for a standard one-cup (152g) serving of diced watermelon, as well as per 100 grams. The Daily Recommended Intake (DRI) percentages are based on a 2,000-calorie diet.

How many calories are in watermelons?

Watermelon is remarkably low in calories. A one-cup serving of diced watermelon (152g) contains just 46 calories, which is only 2.3% of the daily recommended intake for a standard 2,000-calorie diet. A smaller 100-gram portion contains only 30 calories.

This low calorie count is primarily due to its high water content. To burn off the 46 calories from a cup of watermelon, a person weighing 155 pounds would only need to walk at a moderate pace for about 12-14 minutes.

How much protein is in watermelons?

The protein content in watermelon is minimal. A one-cup serving provides just under one gram of protein (0.9g), fulfilling about 1.8% of the daily protein requirement. While the flesh isn’t a significant source of this macronutrient, watermelon seeds are surprisingly high in protein. Once shelled and sprouted, the seeds can offer a substantial protein boost.

How many carbs are in watermelons?

A cup of diced watermelon contains 11.5 grams of carbohydrates, which is about 4.2% of the daily recommended intake. These carbohydrates are mostly simple sugars like fructose, glucose, and sucrose, with very little fiber (0.6 grams per cup).

Although watermelon has a relatively high glycemic index (GI) of 72-80, its glycemic load (GL) is very low, at about 5 for a one-cup serving. The glycemic load is a more accurate indicator of how a food will impact blood sugar, and a low GL means that a standard serving of watermelon is unlikely to cause a significant blood sugar spike.

How much fat is in watermelons?

Watermelon is virtually fat-free. A one-cup serving contains a negligible 0.2 grams of total fat. What little fat is present is primarily healthy unsaturated fat. For any dietary tracking purpose, watermelon can be considered a fat-free food.

Are watermelons high in cholesterol?

Watermelon is completely free of cholesterol. As a plant-based food, it contains 0 mg of cholesterol per serving, making it an excellent choice for a heart-healthy diet.

Minerals in watermelons

Watermelon provides several essential minerals, with potassium and copper being the most notable in a standard serving.

The potassium in watermelon helps regulate fluid balance and nerve signals, while the copper contributes to overall cardiovascular and immune health.

Vitamins in watermelons

This fruit is an excellent source of key vitamins, particularly Vitamin C and Vitamin A, which are crucial for immune function and overall health.

A single cup of watermelon delivers a significant portion of your daily vitamin C and A needs, helping to fight off infections and maintain healthy skin and eyes.

Watermelons Risks and Side Effects

For most people, watermelon is a safe and healthy fruit to enjoy. However, eating it in very large quantities can lead to some side effects. Because watermelon is high in fructose, a type of FODMAP (Fermentable Oligo-, Di-, Mono-saccharides And Polyols), it can cause digestive discomfort for some individuals. People with Irritable Bowel Syndrome (IBS) or fructose malabsorption may experience bloating, gas, or diarrhea after consuming large amounts. Even in healthy individuals, eating excessive amounts of watermelon could lead to similar symptoms.

Watermelon allergies are quite rare. When they do occur, they are often associated with oral-allergy syndrome, a condition where individuals allergic to certain pollens (like ragweed) experience a cross-reaction to similar proteins in fruits. Symptoms typically include an itchy mouth or throat. In very rare instances, a more severe reaction can occur.

Debunking myths about watermelons

Several myths circulate about the dangers of eating watermelon. These are largely unfounded for healthy individuals.

Myth: Eating too much watermelon causes dangerous overhydration or heart problems from potassium.
Fact: While watermelon is 92% water, causing overhydration from eating it is extremely unlikely for a person with healthy kidney function. Similarly, while it contains potassium, you would need to consume an entire, very large watermelon to exceed the recommended daily potassium limit. In healthy people, the kidneys are highly efficient at excreting excess potassium, so hyperkalemia (dangerously high potassium levels) is not a concern. This is only a risk for individuals with compromised kidney function or specific health conditions.

Myth: The sugar in watermelon is unhealthy and causes weight gain.
Fact: Watermelon contains natural sugars, but it is also low in calories and high in water, which promotes a feeling of fullness. As mentioned earlier, its glycemic load is low, meaning it doesn’t cause a dramatic blood sugar spike. A study of overweight adults showed that those who ate watermelon instead of low-fat cookies actually experienced reductions in body weight, BMI, and blood pressure, demonstrating its value in a healthy weight management plan.

Watermelons Substitutes

If you’re looking for an alternative to watermelon, several other fruits and vegetables offer a similar refreshing quality. Cantaloupe, honeydew, and cucumber are excellent substitutes from the same plant family.

The table below compares these substitutes based on key nutrients for a one-cup serving.

For a boost in vitamin C and potassium, choose cantaloupe. The orange-fleshed melon pairs well with savory foods like prosciutto or can be blended into a creamy, chilled soup. Its main benefits over watermelon are its superior vitamin C and potassium content. Its primary drawback is a slightly higher calorie count.

If you enjoy the sweetness of melon but want a different flavor, try honeydew. It offers more potassium than watermelon and has a distinct, light green flesh. Its primary benefit is its high potassium content, making it great for electrolyte balance. However, it is higher in calories and sugar compared to watermelon and lacks the vibrant lycopene.

For a low-calorie, low-sugar alternative, cucumber is an ideal choice. It provides a similar crunchy, water-rich texture and is perfect for infusing water or adding to salads. The main benefit of cucumber is its extremely low calorie and sugar content. Its drawbacks are that it is not sweet and has a lower overall nutrient profile compared to watermelon.

Popular Watermelon Diets

How to add watermelons safely into your diet? Choosing the right diet is important to ensure that you are meeting your nutritional needs while also enjoying the foods you eat. Here are a few of the available watermelons-friendly diet options:

1. The Watermelon Diet (Cleanse)
2. Incorporating Watermelon into a Balanced Diet

The key differences between these approaches are sustainability, nutritional completeness, and long-term effectiveness. The “Watermelon Diet” is a short-term, highly restrictive cleanse, while incorporating watermelon into a balanced diet is a sustainable lifestyle approach.

The Watermelon Diet, often promoted as a cleanse or detox, involves eating only watermelon for a period of three to seven days. While this will almost certainly lead to rapid weight loss due to its extreme calorie restriction, this approach is not recommended by nutrition experts. The weight lost is primarily water and muscle mass, not fat, and is typically regained once a normal diet is resumed (Thurrott, 2024).

This diet is nutritionally deficient, providing well below the recommended daily intake of essential macronutrients like protein and fat. For example, eating an entire large watermelon would only provide about 27 grams of protein and 7 grams of fat, which is insufficient for proper body function (Marceau & Schaefer, 2024).

A far healthier and more sustainable approach is to incorporate watermelon into a balanced diet. This strategy focuses on using watermelon as a nutritious component of a varied eating plan. Studies have shown that using watermelon as a snack can promote feelings of fullness and reduce appetite, which aids in weight management (Marceau & Schaefer, 2024). A 2019 study found that participants who ate two cups of watermelon daily instead of low-fat cookies experienced greater reductions in body weight, body mass index, and waist-to-hip ratio. This method ensures you receive all necessary nutrients from various food groups while still reaping the hydrating and satisfying benefits of watermelon.

How to Cook Watermelons?

While most commonly eaten raw, watermelon can be cooked in surprising ways that transform its texture and flavor. The key is to use methods that complement its high water content without turning it to mush.

Grilled Watermelon is an excellent way to cook the fruit. Grilling caramelizes the natural sugars, creating beautiful char marks and a delightful smoky flavor. The texture becomes slightly chewy and dense, which some compare to meat. For best results, cut the watermelon into thick, triangle-shaped wedges with the rind on, as this helps it hold together on the grill. Cook over high, direct heat for just 2-3 minutes per side; overcooking will make it mushy (Karadsheh, 2023). This method involves minimal nutrient loss due to the short cooking time, though some heat-sensitive vitamin C will be lost.

Baked Watermelon offers a completely different experience. This method is used to create vegan “tuna” steaks by transforming the fruit’s texture. When baked for about an hour, the watermelon releases its juices and develops a soft, squishy, and surprisingly “fish-like” texture that readily absorbs marinades (Splawn, 2022). While this prolonged heat will result in a greater loss of water-soluble vitamins compared to grilling, the unique textural change is the primary benefit of this cooking method.

Of course, Raw Watermelon is the most popular and nutritionally sound way to enjoy the fruit. Eating it raw preserves its entire nutrient profile, including its high water content and heat-sensitive vitamins like vitamin C. It also provides the maximum hydrating and refreshing benefits, making it perfect for hot summer days. All the nutrients and hydrating properties are fully intact when consumed this way.

Easy Watermelon Recipes

These simple and delicious recipes can help you increase your watermelon intake without compromising on flavor or fun.

Breakfast ideas with watermelons

A Watermelon Breakfast Smoothie is a perfect way to start your day with hydration. Simply blend cubed watermelon with a splash of lime juice and a handful of mint. For a creamier texture and a protein boost, add some Greek yogurt. You can also make fresh Watermelon Juice by blending and straining the fruit for a light and refreshing morning beverage.

Lunch ideas with watermelons

The classic Watermelon Salad with Feta and Mint is a standout lunch option. This refreshing salad combines sweet watermelon, crisp cucumber, savory red onion, and salty feta cheese for a perfect balance of flavors (Cain, 2022). For a more substantial meal, serve it over a bed of arugula and add a scoop of quinoa. You can also simply add cubed watermelon to any green salad for a sweet, hydrating crunch.

Dinner ideas with watermelons

Grilled Watermelon serves as a fantastic side dish for savory dinners. Its smoky-sweet flavor pairs exceptionally well with grilled meats like steak, chicken, or fish (Karadsheh, 2023). For a creative vegetarian main course, try making Watermelon “Tuna” Steaks. After baking and marinating, these steaks can be served over noodles or in a poke bowl for a unique and flavorful meal.

Simple tips to add watermelons to your diet

For busy people who don’t have time to implement any of the previous meal ideas, there are simple tips to add watermelons to their diet.

• Freeze watermelon cubes to use as ice cubes in water, seltzer, or cocktails.
• Blend watermelon with lime juice and freeze in popsicle molds for a healthy dessert.
• Create a simple watermelon salsa by dicing it with red onion, jalapeño, cilantro, and lime juice.
• Add chunks of watermelon to a pitcher of water for a naturally flavored, infused drink.
• Use it as a low-calorie dessert to satisfy your sweet tooth after a meal.
• Roast the watermelon seeds with a little olive oil and salt for a nutritious and crunchy snack.
• Pair slices of fresh watermelon with a slice of salty cheese like feta or halloumi for a quick snack.

Watermelon Storage Tips

Knowing how to cook with watermelons is only part of the equation; understanding proper watermelon storage is crucial to making those delicious meals and snacks last longer.

Shelf life of watermelons

• At room temperature: A whole, uncut watermelon will last for 7 to 10 days.
• In the refrigerator: An uncut watermelon can last for two to three weeks, though this is not the recommended method for whole melons. Cut watermelon will last for 3 to 5 days.
• In the freezer: Frozen watermelon can be stored for up to a year, although its texture will change significantly.

How to store watermelons?

For the best flavor and nutritional value, a whole watermelon should be stored at room temperature in a cool, dark place away from direct sunlight. The ideal temperature is around 55°F (13°C). Storing it at room temperature has been shown to preserve higher levels of lycopene, a powerful antioxidant (Abraham, 2024).

Once you cut into the watermelon, the rules change. All cut portions must be refrigerated immediately to prevent bacterial growth and maintain freshness. Nature’s best wrapper is the rind, so cutting slices as needed instead of cubing the entire melon can help maintain its natural moisture barrier for longer.

How to refridgerate watermelons?

To keep cut watermelon fresh and crisp, it’s essential to store it in an airtight container in the refrigerator.

1. Cut the watermelon into your desired shape, such as cubes or wedges.
2. Place the cut pieces into a rigid, airtight container. A glass container is often preferred as it is reusable and doesn’t hold odors.
3. Seal the container tightly to prevent the fruit from absorbing other flavors from the fridge and to keep it from drying out.
4. Store in the refrigerator at a temperature around 38°F (3°C). Properly stored, it will stay fresh for up to five days, with some tests showing it can last as long as eight days before the texture deteriorates (Pittman, 2024).

How to freeze watermelons?

Freezing watermelon is a great option for long-term storage, especially if you plan to use it in smoothies or frozen drinks.

1. Cut the watermelon into cubes or wedges, removing the seeds if you prefer.
2. Arrange the pieces in a single layer on a baking sheet lined with parchment paper.
3. Freeze the pieces for a few hours, or until they are solid. This step prevents them from clumping together.
4. Transfer the frozen watermelon pieces into a freezer-safe, airtight container or a zip-top freezer bag.
5. Label the container with the date and store it in the freezer.

Signs of Spoilage in watermelons

It is important to inspect your watermelon for freshness before eating it. Discard the fruit if you notice any of these signs of spoilage.

• A slimy or mushy texture.
• An off, vinegary, or sour smell.
• Visible mold on the flesh or rind.
• A “fizzy” or fermented taste when you eat it.
• Discoloration or dark spots on the flesh.

6 Inspiring Watermelon Home Remedies

Are there any less-known tips to unlock the nutritious profile of watermelons? The following watermelons remedies can have a positive effect on overall well-being.

1. Hydrating Skin Facial. For a simple and hydrating facial, combine one tablespoon of watermelon juice with two tablespoons of Greek yogurt. The yogurt helps exfoliate while the watermelon hydrates the skin. Apply the mixture to your face and neck, leave it on for 10 minutes, then rinse with warm water and pat dry. This can be prepared fresh for each use.

2. Soothing Banana-Watermelon Moisturizer. For sensitive skin, a gentle mask can be made by mashing two tablespoons of ripe banana with one tablespoon of watermelon juice. The banana helps to calm inflammation while the watermelon provides hydration. Apply it to your face for 10-15 minutes before rinsing.

3. Gentle Body Sugar Scrub. Create a natural exfoliating scrub by combining 1 ½ cups of white sugar, ¼ cup of watermelon juice, 1 teaspoon of lemon juice, and an optional tablespoon of olive oil. The sugar acts as a gentle exfoliant while the watermelon and lemon juice brighten the skin. Gently rub the scrub on your skin in the shower and rinse thoroughly. Store any leftovers in an airtight container in the refrigerator for up to a week.

4. Refreshing Watermelon Toner. Make a simple facial toner by mixing ⅓ cup of watermelon juice with one tablespoon of witch hazel and one teaspoon of distilled water. Apply the toner to a clean face, let it sit for a few minutes, then rinse. This mixture helps to cleanse and shrink the appearance of pores. It can be stored in an airtight container in the fridge for up to five days.

5. Kidney Health Seed Tea. A traditional remedy for supporting kidney function involves using watermelon seeds. To prepare, dry and grind a small handful of watermelon seeds. Steep the ground seeds in hot water for 15-20 minutes to create a tea. Watermelon seeds are a source of magnesium and zinc, which are important for kidney health.

6. Natural Post-Workout Energy Booster. For a natural energy and electrolyte boost after a workout, simply consume fresh watermelon slices. Its combination of natural sugars, water, and potassium helps replenish lost fluids and provides a quick source of energy to aid in recovery.

Watermelons and Weight Management

There are multiple health benefits and home remedies using watermelons, but what is their role in weight management? This section will analyze watermelons’ potential impact on weight loss, low-calorie diets, satiety, and metabolism.

Can watermelons help with weight loss?

Yes, watermelon can be a valuable tool for weight loss. A 2019 study published in the journal Nutrients investigated the effects of watermelon consumption in overweight and obese adults. The study found that individuals who consumed two cups of watermelon daily for four weeks showed significant reductions in body weight, body mass index (BMI), waist-to-hip ratio, and blood pressure when compared to a group that consumed low-fat cookies with the same number of calories.

Watermelons in low-calorie diets

The effectiveness of watermelon in weight management is largely due to its low calorie density. Because it is 92% water, you can eat a large, satisfying portion without consuming many calories. A 100-gram serving of watermelon contains only 30 calories (Lander-Canseco, 2025). This allows it to be easily incorporated into a calorie-controlled diet, helping you stay within your daily calorie goals while still feeling full.

Watermelons and satiety

Watermelon’s high water content plays a direct role in promoting satiety, which is the feeling of fullness and satisfaction after eating. The 2019 study in Nutrients also reported that participants who ate watermelon daily experienced less hunger and a greater sense of satisfaction compared to the cookie-eating group. This increased feeling of fullness can lead to a natural reduction in overall food consumption and less desire for other, more calorie-dense snacks.

Watermelons and metabolism

The amino acids in watermelon may play a role in supporting a healthy metabolism and body composition. Watermelon is the richest known dietary source of citrulline, which the body converts into an amino acid called arginine. According to Keck Medicine of USC, arginine has been shown to help the body burn fat more quickly (Lander-Canseco, 2025). Some research also suggests arginine may help increase muscle mass, which is crucial for a healthy metabolism, as muscle tissue burns more calories at rest than fat tissue (DeSoto, 2025).

Watermelons for Health Conditions

While weight management is important, do watermelons have an effect in more serious health conditions? Here’s what the scientific literature has to say:

Watermelons and diabetes

Despite its natural sweetness, watermelon can be a part of a diabetes-friendly diet when consumed in moderation. Its high glycemic index (GI) of 72-80 is offset by a very low glycemic load (GL) of about 5 per one-cup serving. The GL is a more accurate measure of a food’s impact on blood sugar. A key study by Lum et al. (2019) found that post-meal blood glucose and insulin levels were not significantly different between subjects who consumed two cups of watermelon versus an isocaloric cookie snack. This suggests watermelon has a glucose-stabilizing effect, possibly due to its fiber and fructose content, which can blunt the glycemic response.

Watermelons and heart health

Watermelon is a heart-healthy food. It is the richest known dietary source of citrulline, an amino acid the body converts to arginine. Arginine, in turn, helps produce nitric oxide, a gas molecule that relaxes blood vessels and helps lower blood pressure. The same study published in Nutrients (Lum et al., 2019) found that four weeks of daily watermelon consumption significantly decreased systolic blood pressure, body weight, and BMI in overweight adults. Furthermore, the watermelon intervention improved blood lipid profiles by lowering LDL (“bad”) cholesterol and increasing HDL (“good”) cholesterol.

Watermelons and digestive issues

Watermelon’s high water content (92%) and small amount of fiber are beneficial for maintaining healthy digestion. Water helps move waste through the digestive tract efficiently, while fiber adds bulk to stool, promoting regularity. For most people, it’s a gut-friendly fruit. However, watermelon is considered a high FODMAP food due to its fructose content. Individuals with digestive sensitivities like Irritable Bowel Syndrome (IBS) may experience bloating, gas, or diarrhea if they consume large quantities.

Watermelons and inflammation

Chronic inflammation is a driver of many diseases, and watermelon is rich in compounds that fight it. The potent combination of the antioxidants lycopene and vitamin C helps lower inflammation and reduce oxidative damage. In the 2019 study by Lum et al., participants who consumed watermelon daily for four weeks had significantly increased total antioxidant capacity in their blood and lower levels of oxidative stress compared to the cookie-consuming group. This demonstrates watermelon’s direct role in bolstering the body’s defense against cellular damage.

Watermelons and cancer prevention

Several plant compounds in watermelon have shown potential anti-cancer effects in preliminary studies. Lycopene, the antioxidant responsible for watermelon’s red color, has been associated with a lower risk of certain cancers, including prostate and colorectal cancers (Jennings & Hallal, 2024). It is thought to work by lowering levels of insulin-like growth factor (IGF), a hormone involved in cell division. Uncontrolled cell division is the hallmark of cancer. While promising, this research is still developing, and eating watermelon should be seen as a component of a healthy lifestyle, not a replacement for medical treatment.

The evidence suggests that regular consumption of fresh watermelon can positively impact several markers of health.

Final Thoughts on Watermelon Nutrition

This guide has covered everything from watermelon’s impressive nutritional profile to its many health benefits. We explored 10 research-backed health benefits of watermelons, watermelon nutrition facts, watermelons risks and side effects, watermelons substitutes, popular watermelon diets, watermelon storage tips, 6 inspiring watermelon home remedies, watermelons and weight management, and watermelons for health conditions. It’s clear this fruit is more than just a summer treat.

Here are a few of the most interesting facts about watermelon:

• Watermelon is 92% water, making it one of the most hydrating foods you can eat.
• It contains more lycopene—a powerful antioxidant—than fresh tomatoes.
• In a clinical study, a two-cup serving of watermelon promoted greater feelings of fullness than an isocaloric cookie snack.
• The white rind of the watermelon contains a higher concentration of the amino acid citrulline than the red flesh.
• Despite its sweetness, watermelon has a very low glycemic load of 5, making it a good choice for blood sugar management.
• Daily watermelon consumption was shown to significantly reduce body weight, BMI, and systolic blood pressure in overweight adults over a four-week period.

This article was last updated in July 2025 to bring you the most current and comprehensive information.

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Watermelon Nutrition FAQs

Beyond their nutty flavor, sesame seeds pack a serious nutritional punch, leading to many common questions. This section provides concise answers to the most pressing inquiries about their health benefits. Find out what these tiny seeds have to offer.

What are watermelons good for?

Watermelons are excellent for hydration, as they are composed of 92% water, making them a refreshing choice in hot weather. They are also a fantastic source of the antioxidant lycopene, containing up to 40% more than raw tomatoes, which is beneficial for heart health and may reduce the risk of certain cancers. Additionally, watermelon is rich in an amino acid called citrulline, which your body can use to improve blood flow and potentially lower blood pressure.

Are watermelons healthy?

Yes, watermelons are incredibly healthy due to their rich nutrient profile and low calorie count. A single one-cup serving contains only 46 calories and is completely free of fat and cholesterol. It’s a great source of essential vitamins, providing 14% of the daily value for vitamin C and 5% for vitamin A. This makes it a nutrient-dense food that supports immune function and vision.

Are watermelons fattening?

No, watermelons are not fattening and can be a great addition to a weight management plan. Their high water content gives them a very low calorie density, meaning you can eat a satisfying portion without consuming many calories. In one study, participants who ate 2 cups of watermelon daily instead of low-fat cookies reported greater satiety and experienced significant reductions in body weight and BMI.

Who should avoid watermelons?

While safe for most people, individuals with certain conditions should be cautious. People with Irritable Bowel Syndrome (IBS) may experience bloating or discomfort, as watermelon is high in FODMAPs (fermentable sugars). Those with advanced chronic kidney disease might need to monitor their intake because watermelon contains potassium, although you’d need to eat a very large amount for it to be an issue. Lastly, people with a rare allergy to watermelon or a cross-reactivity to ragweed pollen may need to avoid it.

Can I eat watermelons daily?

Yes, you can eat watermelon every day as part of a balanced diet. It is a healthy way to meet your daily fruit intake, which the USDA recommends as about 2 cups per day for adults on a 2,000-calorie diet. Sticking to a reasonable portion, such as 1-2 cups a day, allows you to enjoy its benefits without overconsuming natural sugars and ensures you get a variety of nutrients from other foods.

Can dogs eat watermelons?

Yes, dogs can safely eat watermelon, but with a few important precautions. The flesh is a safe and hydrating treat for dogs since it is 92% water, but it should only be given in moderation. It is crucial to remove all seeds, as they can cause an intestinal blockage, and to avoid feeding them the rind, which is difficult for dogs to digest and can lead to gastrointestinal upset.

Can cats eat watermelons?

Yes, cats can eat watermelon, but only in small, occasional amounts as it is non-toxic to them. The fruit should be served without the rind or seeds, which can be a choking hazard and difficult to digest. While watermelon is hydrating due to its 92% water content, it does not offer significant nutritional benefits for cats, who are obligate carnivores and get their essential nutrients from meat.

How long do watermelons last in the fridge?

A whole, uncut watermelon can be stored in the refrigerator for 2 to 3 weeks, although this can slightly diminish its flavor and nutrient content compared to room-temperature storage. Once cut, watermelon pieces should be stored in an airtight container in the fridge, where they will remain fresh for about 3 to 5 days. Some tests have shown that when stored properly, cut watermelon can stay crisp for up to 8 days.

Can you freeze watermelons?

Yes, you can freeze watermelon, and it’s an excellent way to preserve it for long-term use, lasting for about 8 months or more. It’s important to cut the watermelon into cubes or slices before freezing, as a whole watermelon should not be frozen. While the fruit will not retain its original crisp texture upon thawing, it is perfect for use in smoothies, sorbets, or frozen cocktails.

How to tell if watermelons are bad?

You can tell a watermelon has gone bad by checking for a few key signs. A spoiled watermelon will often have a sour or unpleasant smell, and the flesh may develop a slimy or mushy texture. You should also look for visible signs of mold, which can appear as black, white, or greenish-blue spots on the rind or flesh. If the fruit tastes “fizzy” or fermented, it should be discarded immediately.

How long are watermelemons good for?

A whole, uncut watermelon is good for about 7 to 10 days when stored at room temperature, away from direct sunlight. If you choose to refrigerate the whole melon, its shelf life extends to 2 to 3 weeks. Once you cut the watermelon, it must be refrigerated and will stay fresh for approximately 3 to 5 days.

How to keep watermelons fresh?

To keep a whole watermelon fresh, store it at a cool room temperature, ideally around 55°F (13°C), to best preserve its flavor and lycopene content. Once cut, the key to freshness is to minimize exposure to air. The best method is to store the pieces in a rigid, airtight container in the refrigerator, which has been shown to keep the fruit crisp and juicy for up to 8 days.