There’s nothing quite like cutting up a fresh watermelon to share on a hot day. Whether it’s slices to munch on or cubes dipped in a sweet cream cheese sauce, watermelon is as tasty as it is refreshing during the scorching summer months. Plus, while this particular fruit may have a sweet taste, it’s also packed with nutrients 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 the fruit, we broke down the science behind what happens to your body when you consume watermelon, using the latest research as well as insights from Maggie Michalczyk, RDN.
Health Benefits of Watermelon
You will stay more hydrated
“Watermelon is high in water, which makes it great for hydration and electrolyte balance because it contains potassium and magnesium,” says Michalczyk.
In particular, watermelon is 92% water and can count toward your daily fluid intake goals of 11.5 cups per day for women and 13 cups per day for men.
You will get a boost of antioxidants
“Lycopene, an antioxidant, contributes to the bright pink color of watermelon and helps our bodies fight free radical damage and prevent disease,” Michalczyk says. The combination of lycopene and vitamin C helps fight free radicals in the body and decreases the risk of developing chronic diseases such as cancer, heart disease, and neurodegenerative diseases.
You will strengthen your immune system
“It’s also a good source of vitamins A and C, both of which are important for immune system and skin health,” Michalczyk continues. Vitamin C is a powerful antioxidant that can prevent and even help treat respiratory and systemic infections. Research shows that consuming these vitamins, along with antioxidants like lycopene and beta-carotene found in watermelon, may also help improve your overall immune health.
You will improve your heart health
“Research also shows that lycopene can help lower cholesterol and blood sugar, both important for cardiovascular health,” Michalczyk adds.
Watermelon is Heart-Check certified by the American Heart Association as a heart-healthy food because it is naturally fat-free, cholesterol-free and sodium-free. Although watermelon is high in natural sugar, its fiber content helps give it a low glycemic load, meaning the effect it has on your blood sugar is small compared to other sugary foods.
You can improve muscle health
“Another notable benefit of watermelon is the presence of amino acids: citrulline and arginine,” Michalczyk explains. “These are two of the 20 amino acids we need to form muscles, nerves and cells.”
A small study published in Journal of agricultural and food chemistry They found that the citrulline in watermelon also helped reduce muscle soreness, making watermelon juice a potentially functional beverage for athletes.
Nutritional Value of Watermelon
Here is the nutritional information for 1 cup of diced raw watermelon:
- Calories: 46 calories
- Carbohydrates: 12 g
- Alimentary fiber: 1 g
- Total sugar: 9 g
- Added sugar: 0 g
- Protein: 1 g
- Total fat: 0 g
- Saturated fat: 0 g
- Cholesterol: 0 mg
- Sodium: 2 mg
- Vitamin C: 12 mg (20% DV)
- Vitamin A: 865 IU (5% DV)
- Potassium: 170 mg (4% DV)
- Magnesium: 15 mg (4% DV)
Watermelon is an excellent source of vitamin C and vitamin A, and can also benefit your body’s hydration thanks to its potassium and magnesium.
Are Watermelons Safe for Everyone?
Watermelon is generally safe for everyone, with a few exceptions. While watermelon is a nutritious fruit, eating too much of it can cause blood sugar spikes, which can negatively impact someone who is managing diabetes or insulin resistance.
Second, a person may have an allergic reaction to watermelon if they are allergic to grasses, as well as 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 eat these foods raw. If you experience itching or swelling in your throat, mouth, face, lips, or tongue, seek medical attention immediately. If you have concerns about eating watermelon, talk to your healthcare team to find out what is best for you.
Tips for enjoying watermelon
Make a salad
Michalczyk’s favorite way to enjoy watermelon is tossing it into a colorful salad. “I love watermelon, feta, and blueberry salad in the summer. It’s so refreshing, hydrating, and delicious!”
This Watermelon, Cucumber and Feta Salad is one of our favorites, as is this Watermelon and Goat Cheese Salad with Citrus Vinaigrette.
Mix a smoothie
Add watermelon cubes to your blender when making a smoothie, like this Creamy Watermelon Smoothie with Coconut Yogurt or this Watermelon Strawberry Smoothie . You can even puree watermelon in a blender and freeze the cubes in a silicone ice cube tray to add to your blender when making a smoothie. You can also use them as an ice substitute in a watermelon margarita glass!
Frozen sorbet
Make a simple four-ingredient watermelon sorbet using watermelon, sweetened condensed milk, lime, and salt. No ice cream maker needed for this frozen treat!
How to cut a watermelon pizza into slices
Watermelon slices are refreshing on their own, but topping your slices with berries and honey-sweetened yogurt for a watermelon pizza is a creative and unique option for your next summer get-together.
The essential
Watermelon is a tasty fruit that’s packed with many potential health benefits. At 92 percent water, it can help you meet your hydration goals, improve your immune system, and benefit your cardiovascular health. It’s a great source of vitamins C and A, as well as potassium and magnesium. Watermelon is generally safe for everyone except those with watermelon allergies. It’s best to stick to two servings of watermelon per day (a typical daily serving of the fruit) to avoid uncomfortable bloating and blood sugar spikes, especially for those with diabetes.
Frequently Asked Questions
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Is it okay to eat watermelon everyday?Yes! You can eat fruits like watermelon every day if you want. In fact, it can help you increase your fruit and vegetable intake if you enjoy them. Only 10 to 12 percent of American adults consume 1.5 to 2 cups of fruit per day, which is the recommended intake. However, there is such a thing as eating Also “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,” Michalczyk says.
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Does watermelon have a lot of sugar?Many fruits, like watermelon, contain a high amount of sugar. However, the sugar in fruit is naturally occurring, unlike products made with added sugars. While all sugar breaks down into glucose in your body, added sugar passes through your bloodstream more quickly, which can cause blood sugar spikes (and crashes). But foods like fruit and dairy contain other nutrients that help slow the digestion process, like fiber and protein. The fiber content in watermelon helps slow the blood sugar spike compared to a food high in added sugars and low in fiber.
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Is there a difference between yellow watermelon and pink watermelon?While yellow and pink watermelon are nutritionally similar, both being excellent 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, and it’s also beneficial for eye and skin health,” Michalczyk says.
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Do you get the same nutrients from juiced or blended watermelon?“Juicing watermelon is almost as nutritious as whole watermelon, except for some of the fiber that gets removed by the pulp,” Michalczyk says. “Smoothing watermelon will give you all the nutrients of the fruit. However, it’s important to note that blending it breaks down some of the fiber, which speeds up digestion and can therefore cause a spike in blood sugar.” As with any fruit-based smoothie, it’s important to balance it with a protein source (think yogurt, protein powder, and/or nuts and seeds) to give it more body and make it more blood sugar-friendly.