Watermelon – Benefits, Nutrition and Healthy Recipes

Hiral Patel

June 21, 2022

Watermelon is the ultimate summertime fruit. Kids and adults all wait for summer to enjoy this hydrating fruit. One can consume watermelon in many forms, such as fruit, fresh juice, smoothie, and salad. The beautiful texture of several creative spins makes the most of watermelon. Food enthusiasts worldwide have explored tons of recipes to cater to the growing demand, especially in the vegan industry.

Due to their high nutrient concentration, everyone loves them. In India, it could be considered second to just mangoes. Apart from being visually appealing and mouth-watering, this ball of goodness is full of nutritional goodness.

Nutritional Facts of Watermelon

As far as nutritional benefits go, watermelon does not fall short. It’s primarily 92% water which makes it great for hydration. Low in calories and high in antioxidants. Here are a few of the nutrients you get upon consuming a bowl full of watermelon:

  • Calories – 46 
  • Carbohydrates – 11.5 grams 
  • Fibre – 0.6 grams 
  • Sugar – 9.6 grams 
  • Protein – 0.9 grams 
  • Fat – 0.2 grams 
  • Vitamin A – 5% of the DV (Daily Value) 
  • Vitamin C – 14% of the DV 
  • Potassium – 4% of the DV 
  • Magnesium – 4% of the DV 

Watermelons are a rich source of this amino acid called citrulline, providing an energy boost. They also contain antioxidants like Vitamin C and carotenoids. Plus, they have lycopene and cucurbitacin E. 

Health Benefits of Watermelon

When a fruit provides that much nutritional value, you know that it has abundant health benefits. While the list is pretty long, let’s take a look at the nine benefits that stand out:

Promotes Heart Health

As per the research conducted by Purdue University in the USA, the high concentration of lycopene in the fruit helps protect the cells from damage. It could lower the risk of cardiac diseases.

Another study found that extracts from the fruit help lower blood pressure in adults and reduce atherosclerosis. In post-menopausal women with aortic stiffness, watermelon extracts have a positive impact on the reduction in stiffness. In addition, it reduces BP. Arginine and citrulline extracts found in the fruit improve circulation. It also reduces cholesterol build-up.

Boosts Immune Response

The delightful fruit being rich in Vitamin C helps boost your body’s immune response. Thus, along with the goodness of Vitamin A, it protects the body from infections.

Antibodies produced by this fruit is due to the presence of Vitamin B6. While watermelons are great for immunity, they also have excellent anti-inflammatory properties. The lycopene present is responsible for this property.

Systemic inflammation can occur due to exposure to stress, smoking, pollution, and a range of diseases. Therefore, the consumption of anti-inflammatory fruits such as watermelon is essential to lead a healthy lifestyle.

A study showed that watermelons contain lycopene which is essential for boosting the body’s immune response. This antioxidant, found in large quantities in watermelons, improves heart health, the immune system and prevents cancer. 

Provides Instant hydration

Watermelon is almost 92% water, so you can already imagine its proficiency at hydrating people.

It has water in its name! It has the goodness of electrolytes such as potassium and magnesium that help replenish energy levels instantly. This quality also helps prevent heat strokes. An excellent diuretic helps increase urine output without pressuring your kidneys.

It is Good for The Gut

Being rich in fibres fosters healthy digestion and prevents constipation.

The high water content also helps smoothen the activity of your digestive organs. Consuming fruit sensibly also helps regulate bowel movements. Fibres make up most of your stool, while water helps easy transit in your digestive tract.

Prevents soreness

Ahoy athletes and fitness freaks! You’re in luck if you love watermelons.

Studies have shown that consuming watermelon juice reduces muscle soreness and elevated heart rate experienced the next day. Citrulline present in the fruit also helps improve athletic performance. In addition, watermelon helps your muscles receive adequate oxygen, thereby aiding quick recovery.

Reduces the risk of cancer

Due to its high concentration of antioxidants, watermelon may have anti-cancer properties. Lycopene, along with its numerous other benefits, is responsible for this as well.

It is responsible for the colour of the fruit. In addition, it is a potent antioxidant that fights free radicals and deters certain types of cancer.

Excellent for Your Skin and Hair

It is common knowledge that Vitamin A is excellent for your skin.

You can get a good dose of it from just a cup full of fresh watermelon. Vitamin A fosters moisturisation of your skin and hair. It also helps repair your skin and create new skin cells.

Another vitamin present in the fruit is Vitamin C which is vital to collagen synthesis. Collagen is what helps keep your skin and hair healthy and soft. These nutrients also help shield your skin from the sun’s harsh glare and prevent skin disorders like psoriasis.

It helps you lose weight.

Who wouldn’t like to shed a couple of pounds eating something they enjoy? Due to the high water content, eating watermelon can help you feel full faster, thus eating fewer calories.

Adequate water consumption also helps the removal of toxins and fatty products from your system while speeding metabolism. And what does good metabolism equal? Weight loss!

Boosts Kidney Function

As discussed earlier, watermelon is an excellent diuretic and reduces pressure on the kidneys.

It is a good source of minerals like potassium, but the concentration is lower than other fruits. It makes them the perfect alternative for people suffering from chronic kidney disease.

Best Ways to Consume Watermelon in your Diet

What good is knowing all the benefits of the fruit but not eating it in the healthiest way possible? We’ve got you covered with two super healthy and easy recipes with a twist.

Watermelon Fries 

A healthy twist to the classic style of fries with just six ingredients. Here’s what you’ll need:


  • 1/4 Watermelon
  • 1 tsp Chaat Masala
  • One small bowl of Yogurt
  • One lemon
  • 1/2 tsp Organic pure Honey
  • 1 tsp grated Coconut


  • Take a well-sized watermelon and cut it into fry-like strips and sprinkle them with chaat masala. 
  • Next, take some yoghurt, lemon zest, and juice and add pure organic honey and grated coconut as per your taste and give it a thorough mix to smoothen it out. 
  • And voila! Your fries are ready to be served. So enjoy this goodness without an ounce of guilt.

Watermelon Smoothie with a creamy twist

Watermelon is ideal for a smoothie. So why not try something a little different and healthier this time? 


  • 3 cups watermelon
  • ½ cup yoghurt
  • One banana
  • 1 tbsp honey
  • 1 tsp chia seeds


  • Simply add the watermelon, yoghurt, banana to the blender and drizzle honey and chia seeds over it. 
  • Blend till you get a nice smooth texture.
  • Serve it in glasses and relish it cold.

Watermelon Juice

Watermelon juice is the easiest way to get your daily dose of vitamins. It is exceptionally hydrating, too, not to mention easy to prepare. 


  • One small watermelon 
  • One small lime (optional)


  • The first step is to slice the watermelon in half and scoop out its insides. After this, put chunks of the watermelon into a blender and discard the rind. 
  • Blend the watermelon chunks until wholly pulverised, and this won’t take more than a minute. Then, you can squeeze in some lime juice for added flavour and blend again for a few seconds. 
  • In case the watermelon juice looks pulpy or full of seeds, run it through a sieve and then pour it into a glass and enjoy. You can store the juice in the fridge for up to four days. If it separates, simply stir with a spoon to combine. 

Watermelon: Things to Remember

Every food we consume has a side effect. Even the healthiest ones and watermelons are no exception. The most common side effect of watermelons would be a food allergy. Otherwise, here are some side effects that you might experience if you consume too much watermelon. 

Digestive Issues 

Consuming too much watermelon can cause bloating, gas, abdominal pain, and diarrhoea due to its fermentable short-chain carbs. These carbs include oligosaccharides, disaccharides, monosaccharides, and polyols. They take a long time to absorb in the small intestine. Sometimes they are indigestible. Even the fructose, a simple sugar, content in watermelon can cause bloating. Therefore, watermelon should be eaten in moderation, especially by people suffering from IBS. 

High Blood Sugar Levels

Watermelons have a high glycemic index, so while in moderation, they are fine, people with diabetes cannot overeat watermelon. However, watermelons have a naturally low amount of sugar. However, consuming about one cup of watermelon every day is relatively safe. It will not raise the glycemic index of your blood. 

Orange Discoloration of the Skin

Watermelons get their colour from lycopene. It is a carotenoid present in other red or orange fruits and vegetables. However, lycopene is also a pigment, and overeating watermelon can give you lycopenemia. In this condition, lycopene builds up in your skin. Thus, giving it an orange discolouration. However, lycopenemia is extremely rare and reversible as well. 


Watermelons are packed with nutrients and antioxidants and are great for overall wellness. Also, unlike many other healthy fruits and veggies, it is delicious and universally loved. You can eat it in many ways. It can be in the form of a delicious recipe or watermelon on its own. 

Enjoying a watermelon is the easiest way to get your daily dose of Vitamin C and other vitamins, minerals, antioxidants, and amino acids. A watermelon a day can keep the doctor away by keeping you free of heart disease and cancer and protecting your immune system. Along with all of these benefits, watermelons can also be a critical part of your weight loss journey, 

It is the ultimate summertime fruit as it helps beat the heat and exhaustion associated with it. It is essential to include this package of goodness in your diet to enjoy all its excellent benefits. Time to get on that watermelon high!

Frequently Asked Questions (FAQs)

Q. What is the ideal time to eat a watermelon?

A. Mid-morning or Early evening before 7 pm – for small meals Or can be taken as before workout meal.

Q. Is eating too much watermelon harmful?

A. Overeating watermelon may cause bloating and digestive discomfort. Too much of anything can harm your health, even healthy foods. Mindfully eating is the key here.

Q. Is the seeded watermelon healthier than the seedless one?

A. Both are good as far as not genetically modified. Seedless watermelon is not a genetically modified food; it is a result of cross-breeding. Most of the nutrients are in the flesh. Watermelon seeds are also low in calories and are nutrient-dense, so adding them adds more benefits.

Q. Can eating too much watermelon cause diabetes?

A. Watermelon typically has a Glycemic Index of 72 but a Glycemic Load of 2 per 100-gram serving. So the Glycemic index of watermelon is low, and eat it in moderation like all fruit as part of a balanced meal. But too much of any food can lead to health issues.

Q. Do watermelons cause bloating?

A. Watermelon is high in fructose, a naturally occurring sugar often incompletely absorbed by our Gastrointestinal system, leading to gas.

Q. What is the benefit of watermelon? 

A. Watermelon as fruit has many benefits, which aren’t just it being a hydrating food. Watermelons maintain your heart health, improve your gut health, maintain your immune system, and reduce the risk of cancer. Watermelons are also godsent for your skin and hair. 

Q. What vitamin do you get from watermelon? 

A. Watermelon is a rich source of Vitamin C, which is good for your skin because it helps synthesise collagen. It has anti-ageing qualities. Vitamin C also helps our bodies absorb iron. In addition, the water content makes it a very hydrating food item. 

Q. When should you not eat watermelon? 

A. It’s best not to eat watermelon after 7 pm because that can cause digestive issues. Also, since the digestive process is slower at night, consuming watermelon at night may give you an upset stomach the following day. 

Q. Is it okay to eat watermelon every day? 

A. If consumed in the recommended amount, there is nothing wrong with eating watermelon every day. On the contrary, it is beneficial for your health to consume watermelon every day. However, suppose you consume extra amounts daily. In that case, you are at risk of having too much potassium or lycopene in your body. 

Q. Is there a lot of sugar in watermelon? 

A. Just because watermelons are a sweet and summer fruit does not mean that they are high in sugar. On the contrary, they are pretty low in sugar. The average cup of watermelon contains less than 10 grams of sugar. 

Q. Does watermelon make you gain weight? 

A. No, watermelons do not make you gain weight. In fact, because of their water content, watermelons are one of the most recommended foods for losing weight. They can be filling without being high in calories and provide you with hydration as well. In addition, an amino acid, arginine in watermelons, also helps you lose weight instead of gaining it. 

Q. Does watermelon raise blood pressure? 

A. No, eating watermelon will not raise your blood pressure. On the contrary, watermelons contain an amino acid, citrulline, that helps your body produce nitric oxide, which relaxes blood vessels so that your arteries are flexible. As a result, it improves the flow of blood, thereby reducing your blood pressure. 

Q. Does watermelon burn belly fat?

A. Watermelon can help burn your belly fat as it is a hydrating fruit rich in lycopene. In addition, watermelons increase arginine levels in your body, an amino acid that helps burn belly fat. Along with this, watermelons are mostly water, so they are a low-calorie food, perfect for weight loss. 

Q. Is watermelon good for skin? 

A. Watermelon is extremely good for your skin because it hydrates and plumps up your skin. In addition, vitamin C, Vitamin A, other antioxidants, minerals, and amino acids in watermelons promote collagen synthesis. The antioxidants also protect your skin from free radical damage. Even the rinds can be used as spot treatment masks to calm your skin. 

Q. Can people with diabetes eat wateramelon? 

A. Watermelon is perfectly safe for people with diabetes in moderate amounts, as long as you don’t go over the safe limit. Watermelons are a reasonably harmless fruit for people with diabetes. They contain a meagre amount of sugar. 

Q. Is watermelon a superfood? 

A. Yes, watermelon is a superfood because of how versatile it is. You can consume it during summer, use in various recipes, or eat it on its own. Not to mention, watermelons are an abundant source of vitamins and antioxidants. 

Q. How much is a 100 gram serving of watermelon? 

A. A 100 gram serving of watermelon would be approximately ⅔ of a cup of diced watermelon. Therefore, this serving of watermelon contains only 30 calories. 

Q. What is the energy value per 100 grams of watermelon? 

A. There are 30 calories, or the energy per value is 30 in 100 grams of watermelon. 

About the Author

According to Hiral, “Striving to be better than yesterday, is the key to achieving any goal that is ahead of you”. As a diet and lifestyle consultant, Hiral intends to help her clients inculcate habits such as healthy eating and regular exercise to improve their lifestyle holistically for a better tomorrow. She also aims to make her clients feel good from the inside-out and bring about a positive change to their overall life.

Related Articles


One response to “Watermelon – Benefits, Nutrition and Healthy Recipes”

  1. Hi HealthifyMe, It was a really informative reading the blog.

    And (Watermelon fries) It is the first time I have heard about it:)
    Would be happy to read more and more.
    Have a good time ahead!

Add Your Comment

Your email address will not be published. Required fields are marked *

Your health is our priority. Talk to one of our experts and get the best plan for you today.
Chat With Us