There’s just something about a fresh slice of watermelon – whether you’re eating it to stay cool in the summer heat, or savoring the sweet flavor throughout the year. Between the color, texture, and refreshing taste, it’s a fan-favorite no matter the season. We’ve even seen the rinds used in deliciously viral TikTok recipes. But regardless of how (or why) you’re enjoying the fruit, it may be worth asking: is watermelon actually good for you?
Admittedly, watermelon tastes so good, it sometimes feels like a treat. Plus, now that you can buy everything from celebrity-backed watermelon water to watermelon-based smoothies and cocktails, it’s totally valid to question the nutritional benefits. Does watermelon really provide extra hydration and antioxidants? Or is it all just a marketing ploy?
To find out more, we asked experts what watermelon can (actually) do for you health-wise. Read on to see if watermelon is good for you, including health benefits, basic nutrition information, and potential drawbacks to keep in mind.
Experts Featured in This Article:
Megan Meyer, PhD, is a science communications consultant for leading companies and non-profits in industries ranging from food to pharma.
Brittany Jones, MS, RD, LD, is a registered dietitian and CEO of Brittany Jones Nutrition Group.
Watermelon Nutrition Facts
Before diving into whether or not watermelon is good for you, here’s some basic nutrition information. According to the United States Department of Agriculture (USDA), one cup of diced watermelon contains:
- Calories: 46
- Protein:1 g
- Fat: 0.2 g
- Carbohydrates: 11 g
- Fiber: 0.6 g
- Sugar: 9 g
Watermelon is also a good source of vitamins A and C (providing 5 percent and 14 percent of your daily recommended value per cup, respectively), and lycopene, an antioxidant in red-colored fruit and vegetables like tomatoes, per the USDA. Plus, one cup of watermelon offers 170 mg of potassium, which is about four percent of your daily recommended value, per the Cleveland Clinic. Like other electrolytes, potassium helps with hydration, muscle, and nerve function.
That said, science communications consultant Megan Meyer, PhD, notes that watermelon is lower in fiber than some other fruits like berries, apples, and oranges. For example, one cup of watermelon has only 0.6 grams of fiber, whereas one cup of blueberries has 3.6 grams, per the USDA.
Watermelon Health Benefits
Now that you know the basic nutrition facts, here’s what you stand to gain from eating watermelon.
- Hydration: “While about 80 percent of our water intake comes from drinking fluids, the other 20 percent comes from the foods we eat,” Dr. Meyer explains. Water content in food varies, but since watermelon is made up of over 90 percent water, she says it can certainly help with hydration. That hydration benefit is compounded by the fact that watermelon contains the electrolyte potassium, which helps maintain the fluid balance in your cells.
- Increased Energy: Generally speaking, fruit is one of the “best carbohydrate choices you can make,” says dietitian Brittany Jones, MS, RD, LD. This is because carbohydrates are considered natural sugars. Those natural sugars provide your body with a quick source of energy, making it a great option for either a pre- or post-workout snack. If you’re enjoying watermelon as part of a meal, just be sure to “add some non-starchy vegetables and protein to your meals as well to round out your plate,” Jones says.
- Disease Prevention: Lycopene, one of the antioxidants found in watermelon, has been shown to reduce the risk of cancer, according to the American Institute of Cancer Research. Pro tip: the darker red the watermelon is, the more lycopene it will have, Jones says. Watermelon is also an excellent source of vitamin C – an antioxidant that neutralizes free radical molecules, according to Harvard Medical School. This helps prevent the kind of cell damage that could potentially lead to chronic health issues down the line (including cardiovascular and inflammatory disease).
- Performance and Recovery: Research suggests that watermelon is rich in the amino acid citrulline, which helps to improve cardiovascular ability and reduce muscle soreness after exercise. Another study also found that natural watermelon juice helps to reduce recovery heart rate and muscle soreness just as well.
- Lower Blood Pressure: The potassium, citrulline, and lycopene in watermelon all work in different ways to lower blood pressure. For example, one 2014 study published in the American Journal of Hypertension found that eating watermelon could significantly reduce blood pressure in individuals who were overweight.
Are Watermelon Seeds Good For You?
You may be surprised to learn that watermelon seeds offer even more health benefits. Watermelon seeds are packed with some of the nutrients that the watermelon flesh lacks, including eight grams of protein and 13 grams of fat per ounce, according to the USDA. They’re also rich in magnesium and folate, both of which help your body avoid disease, per the Cleveland Clinic
. Like many other seeds, watermelon seeds also have good-for-you fatty acids.
Can You Eat Too Much Watermelon?
According to the Cleveland Clinic, the suggested serving of watermelon is no more than two cups per day. If you want to go back for a third or fourth serving, there are a few things to consider. Firstly, watermelon is considered a high-FODMAP food, meaning it may not be absorbed well and could cause gas or discomfort. “If you have irritable bowel syndrome or inflammatory bowel disease, you may want to limit how much you eat,” Dr. Meyer says. Eating a large amount of watermelon might also leave you feeling bloated and uncomfortably full because of the high water content, Dr. Meyer notes.
Because watermelon can reduce blood pressure, you may also want to limit your serving size if you’re already on blood-pressure medication. That’s because potassium-rich foods, like watermelon, can potentially cause complications. As always, it’s best to speak with a healthcare professional for more personalized medical or nutritional advice – especially if you’re concerned about your blood pressure or medication.
Is Watermelon Good For You?
We’re happy to report that watermelon is good for you (generally speaking). While no single food should take over your entire diet, you should be able to happily enjoy watermelon within the recommended daily intake. Whether you want to eat it fresh or use it in a recipe, you can take comfort in knowing that watermelon is as good for you as it tastes.
– Additional reporting by Samantha Brodsky and Chandler Plante
Lauren Mazzo was the senior fitness editor at PS. She is a certified personal trainer and fitness nutrition specialist through the American Council on Exercise. Prior to joining PS, she worked for six years as a writer and editor for Shape Magazine covering health, fitness, nutrition, mental health, sex and relationships, beauty, and astrology.
Samantha Brodsky is a former assistant editor at PS. She uses her gymnast background to inform her sports and fitness coverage, powering through Peloton videos in her free time.
Chandler Plante (she/her) is an assistant health and fitness editor for PS. She has over four years of professional journalism experience, previously working as an editorial assistant for People magazine and contributing to Ladygunn, Millie, and Bustle Digital Group.
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