Health Benefits of Watermelon: A Nutritionist’s Guide

In the summer, one of my favourite fruits is watermelon. It is incredibly refreshing, naturally sweet and wonderfully hydrating, particularly when the weather is warm.

But watermelon is more than just a delicious summer fruit.

It contains a combination of water, vitamins, minerals and plant compounds, including lycopene and L-citrulline, that make it an interesting addition to a balanced diet.

As a qualified nutritional therapist and health coach, I always encourage looking at individual foods in the context of your overall diet rather than thinking of them as “good” or “bad”. No single food can provide everything your body needs, but choosing a variety of colourful, minimally processed foods can help you build a nourishing and sustainable way of eating.

Watermelon is a lovely example of this.

Is watermelon good for you?

Yes. Watermelon can be a nutritious addition to a balanced diet.

It contains around 92% water and provides vitamin C, potassium, magnesium, carotenoids and the antioxidant lycopene. It also contains L-citrulline, an amino acid that has been studied for its potential effects on vascular and cardiovascular health.

Watermelon is naturally low in fat and relatively low in calories, with around 30 calories per 100g. However, watermelon does contain naturally occurring sugars, so portion size can still be relevant depending on your individual dietary needs.

The important point is that watermelon doesn’t need to be considered a “miracle food” to be healthy. It is simply a refreshing, nutrient-containing fruit that can contribute to a varied diet.

Watermelon nutrition at a glance

Approximately 100g of raw watermelon provides:

These figures can vary slightly according to the variety and growing conditions.

One thing worth noting is that watermelon is not a particularly high-fibre fruit. Its real nutritional strengths are its high water content, vitamin and mineral contribution and naturally occurring plant compounds such as lycopene and citrulline.

7 health benefits of watermelon

1. Watermelon can contribute to hydration

Perhaps the most obvious benefit of watermelon is its high water content.

Watermelon is approximately 92% water, which makes it a particularly refreshing choice during warmer weather or whenever you fancy something cool and juicy.

Of course, eating watermelon isn’t a substitute for drinking enough fluids. Water should still be your main source of hydration, but foods with a high water content can contribute to your overall fluid intake.

This can be especially useful if you don’t naturally drink enough water throughout the day.

I often find that making healthy choices easier and more enjoyable is far more sustainable than trying to follow a long list of restrictive rules. If a bowl of chilled watermelon encourages you to eat more fruit and enjoy a refreshing snack, that’s a positive thing.

2. It provides lycopene, an important antioxidant

One of the nutrients that makes watermelon particularly interesting is lycopene.

Lycopene is a carotenoid responsible for the red colour of many watermelon varieties. It is also found in foods such as tomatoes and pink grapefruit.

Lycopene has antioxidant properties, meaning it can help protect cells from oxidative stress. It has been extensively researched in relation to cardiovascular health and other areas of health, although it is important not to turn these associations into claims that eating watermelon can prevent or treat specific diseases.

Research has also shown that lycopene from watermelon can be absorbed by the body, although absorption and bioavailability can be influenced by a number of factors.

This is one reason I like encouraging people to eat a variety of naturally colourful fruits and vegetables. Different plant foods provide different combinations of beneficial compounds.

3. Watermelon contains L-citrulline

Watermelon is also an interesting source of L-citrulline, an amino acid that is involved in the body’s production of L-arginine and nitric oxide.

Nitric oxide plays an important role in blood vessel function and vasodilation.

Researchers have therefore been interested in whether watermelon and its citrulline content may have cardiovascular benefits.

A review of research published between 2000 and 2020 found promising evidence around watermelon and L-citrulline in relation to cardiovascular and metabolic health, including blood pressure and vascular function. More recent research continues to investigate these potential effects.

There is a useful distinction here, though.

I would not recommend watermelon as a treatment for high blood pressure, and it shouldn’t replace prescribed medication or professional medical advice. Rather, it is one nutritious food that can form part of an overall heart-healthy eating pattern.

4. It provides vitamin C and other micronutrients

Watermelon contains vitamin C as well as smaller amounts of several other vitamins and minerals.

Vitamin C contributes to normal immune function and is also involved in collagen formation and protecting cells from oxidative stress.

Watermelon also provides potassium and magnesium, although it is worth remembering that it isn’t necessarily a major source of these nutrients compared with many other foods.

This is why I always prefer to talk about the overall dietary pattern rather than relying on one food to supply a particular nutrient.

For example, you might enjoy watermelon alongside a varied diet containing leafy greens, berries, beans, nuts, seeds, whole grains, fish, eggs or other protein sources.

Variety is one of the simplest ways to broaden the range of nutrients and plant compounds in your diet.

5. Watermelon can be a useful choice for healthy eating and weight management

If you’re working towards a healthier weight, watermelon can certainly have a place in your diet.

It is naturally sweet and contains a lot of water for relatively few calories. That makes it an appealing alternative to many highly processed sweet snacks and desserts.

However, I don’t like describing watermelon as a “weight-loss food”.

There is no single food that causes weight loss.

Healthy weight management is much more likely to come from your overall eating pattern, activity levels, sleep, stress management, appetite regulation and the habits you can realistically maintain over time.

A bowl of watermelon can be a lovely part of that picture.

You might also make it more satisfying by pairing it with another food containing protein, fat or fibre. For example, watermelon with Greek yoghurt, a handful of nuts or seeds can make a more substantial snack than watermelon alone.

6. It contributes fluid and a small amount of fibre

Watermelon isn’t a particularly high-fibre fruit, but it does provide a small amount of fibre alongside its high water content.

Both adequate fluid intake and dietary fibre are important components of a healthy diet and normal digestive function.

If digestive health is one of your priorities, however, I would encourage you to look beyond watermelon.

Include a wide variety of fibre-containing foods such as vegetables, berries, pulses, whole grains, nuts and seeds. This gives your gut a much broader range of nutrients and plant compounds to work with.

And if you have IBS or are following a low-FODMAP diet, watermelon may not be suitable in larger portions. Monash University identifies watermelon as a high-FODMAP fruit, so individual tolerance and portion size are important.

7. It can be a refreshing food around exercise

Watermelon can also make a lovely post-exercise or warm-weather snack because of its high water content and contribution of potassium and other nutrients.

Its L-citrulline content has attracted particular interest in sports and exercise research.

However, I wouldn’t suggest eating watermelon as though it were a sports supplement. The research around citrulline and exercise performance often involves concentrated supplementation, and the amount obtained from an ordinary serving of watermelon is not necessarily equivalent.

For everyday exercise, the basics still matter most:

• adequate fluids
• enough overall food
• sufficient protein
• carbohydrate to support activity
• a varied, nutrient-rich diet
• adequate rest and recovery

Watermelon can simply be a delicious part of that.

Is watermelon high in sugar?

This is a question I hear quite often.

Watermelon does contain sugar, but it is naturally occurring sugar within a whole fruit, rather than added sugar.

Approximately 100g of watermelon contains around 6.2g of naturally occurring sugars. It also provides water, vitamins, minerals and plant compounds.

This is very different from consuming a sugary drink or confectionery, where sugar may be added without providing the same combination of whole-food nutrients.

That doesn’t mean you need to eat unlimited amounts of watermelon.

If you are managing blood glucose, have diabetes or have been advised to monitor your carbohydrate intake, portion size and the overall composition of your meals are worth considering. Individual nutritional needs vary, so personalised advice from your healthcare professional or registered dietitian may be appropriate.

For most people, there is no reason to avoid whole fruit simply because it contains naturally occurring sugar. The NHS recommends eating a variety of fruit and vegetables as part of a balanced diet.

Can you eat watermelon every day?

For most people, watermelon can be enjoyed regularly as part of a varied diet.

There isn’t a specific requirement to eat watermelon every day, though.

I would much rather encourage you to eat a variety of fruit and vegetables than become focused on eating one particular “superfood”.

One day that might be watermelon. Another day it could be berries, kiwi, oranges, apples or a handful of grapes.

Different plant foods provide different combinations of fibre, vitamins, minerals and phytochemicals, which is one reason dietary variety matters.

Is watermelon good for your kidneys?

This is particularly important to clarify because I originally wrote about watermelon from a very personal perspective.

Many years ago, I experienced a kidney stone, and I have also suffered from cystitis in the past. Because hydration became particularly important to me, watermelon juice became something I enjoyed including in my diet.

That is my personal experience, though, and it should not be interpreted as a recommendation to use watermelon to treat kidney stones, kidney disease or urinary tract infections.

Watermelon can contribute to fluid intake, which is one reason I personally enjoy it, but kidney conditions are much more individual than simply eating a particular fruit.

If you have chronic kidney disease, have been advised to restrict potassium or fluids, or have a history of kidney stones, speak with your doctor or registered dietitian about your individual dietary requirements.

What about watermelon and high blood pressure?

Watermelon contains potassium and L-citrulline, which are two of the reasons researchers have investigated its potential relationship with cardiovascular health.

Some clinical research suggests that watermelon consumption or L-citrulline supplementation may have beneficial effects on vascular function and blood pressure, although the evidence is still developing and the studies vary in their design, population and amount consumed.

So, rather than saying that watermelon “reduces high blood pressure”, I prefer a more accurate message:

Watermelon can be part of a balanced, heart-conscious diet, but it is not a treatment for hypertension.

If you have high blood pressure, continue to follow the advice and treatment provided by your healthcare professional.

Is watermelon good for your gut?

Watermelon provides water and a small amount of fibre, both of which can contribute to a healthy diet.

However, this is an area where individual tolerance matters.

If you have IBS, you may find that watermelon causes bloating, abdominal discomfort or other digestive symptoms, particularly when eaten in larger portions. Watermelon is classified as a high-FODMAP fruit by Monash University.

This doesn’t mean that everyone with IBS must avoid watermelon permanently.

FODMAP tolerance is individual, and dietary approaches for IBS are best personalised rather than based on unnecessarily restrictive food lists.

If you regularly experience digestive symptoms, it is worth looking at your overall diet and seeking appropriate professional advice rather than automatically blaming one food.

Whole watermelon or watermelon juice?

I enjoy watermelon in several different ways.

I normally eat it in chunks, but I also like to juice it, make a smoothie or turn it into ice lollies during the summer.

There is nothing wrong with enjoying watermelon as juice occasionally, but there is a nutritional difference between eating whole fruit and drinking fruit juice.

When you eat watermelon in its whole form, you are eating the fruit’s flesh and its fibre, and you are generally likely to consume it more slowly.

Juicing makes it very easy to consume a larger amount of fruit quickly.

For everyday eating, I would generally favour whole watermelon or blended watermelon over juice. But that doesn’t mean you need to avoid juice altogether.

If you enjoy watermelon juice, enjoy it as part of your overall diet rather than thinking of it as a medicinal drink.

Can you eat watermelon rind and seeds?

Yes, the rind and seeds are edible, although most people are more familiar with eating the juicy flesh.

Watermelon rind contains fibre and plant compounds and can be prepared in different ways, including cooking or pickling. Watermelon seeds are also edible when properly prepared.

You don’t need to eat the rind or seeds to gain the nutritional benefits of watermelon, though.

If you enjoy experimenting with food and reducing food waste, they can be interesting ingredients to explore.

One point I would change from some of the traditional claims around watermelon rind is the idea that eating the rind automatically “reduces the sugar content” of your meal. The rind itself contains less sugar than the flesh, but simply eating the rind alongside the flesh doesn’t remove or cancel out the sugar in the portion you have eaten.

How to enjoy more watermelon

One of the reasons I love watermelon is that it requires very little preparation.

Some of my favourite ways to enjoy it include:

Eat it chilled

Simply cut it into chunks and keep it in the fridge for a refreshing snack.

Make a watermelon smoothie

Watermelon blends beautifully with other fruits and ingredients. If you want a more balanced smoothie, consider adding Greek yoghurt, natural yoghurt, seeds or another source of protein.

Make watermelon ice lollies

Blend watermelon and freeze it in ice-lolly moulds for a simple summer treat.

Add it to a salad

Watermelon works particularly well with fresh herbs, cucumber and savoury ingredients such as feta.

Although I personally prefer to eat fruit separately, this can be a lovely combination if you enjoy fruit in salads.

Pair it with protein or healthy fats

If you’re eating watermelon as a snack and want it to keep you satisfied for longer, try pairing it with Greek yoghurt, cottage cheese, nuts or seeds.

This is one of my favourite general nutrition principles: rather than asking whether a particular food is “good” or “bad”, think about what you could add to make the meal or snack more balanced and satisfying.

My nutritionist’s tip

I think watermelon is a lovely example of how healthy eating doesn’t have to be complicated.

You don’t need to make elaborate recipes or buy expensive “health foods” to nourish yourself.

Sometimes a bowl of fresh watermelon on a warm day is exactly what you fancy.

My advice is to enjoy it, but don’t put too much pressure on any individual food to transform your health.

Your body benefits from a pattern of nourishing choices over time: plenty of different vegetables and fruits, adequate protein, good sources of fibre and healthy fats, sufficient fluids, regular movement, restorative sleep and time to look after yourself.

That bigger picture is much more important than whether one particular food is considered a “superfood”.

Closing thoughts

Watermelon is one of those foods that doesn’t need much convincing.

It is refreshing, naturally sweet, easy to prepare and contains plenty of water alongside useful nutrients and plant compounds.

I particularly enjoy it during the warmer months when something cold and juicy feels exactly right.

While watermelon isn’t a miracle food and shouldn’t be used to treat health conditions, it can be a delicious part of a varied, balanced diet.

And sometimes that’s what healthy eating should be about — choosing foods that are nourishing and enjoyable.

I normally eat watermelon in chunks, juice it, blend it into a smoothie or make ice lollies. It’s simple, colourful and perfect for summer.

References and evidence

The nutritional information and health discussion in this article are informed by established nutrition databases, NHS healthy-eating guidance and peer-reviewed research into watermelon, lycopene and L-citrulline. Nutritional values can vary according to variety, growing conditions and serving size.

This article is intended for general educational purposes and is not a substitute for individual medical or nutritional advice.

If you have a diagnosed health condition, take medication or have specific dietary requirements, speak with your GP, healthcare professional or an appropriately qualified nutrition professional for individual advice.

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