Are Watermelons Healthy? Nutrition Facts and Health Benefits

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Christiana George
Christiana George
Welcome to The Tart Tart, my not-so-tart take on food, writing, and photography. I decided to start up this sucker after repeated nagging from Chris, my fiance, who cannot understand why the sight of a farmer’s market would send me into ecstatic convulsions (okay, total overstatement. I can be quite the histrionic at times).With that said, my interests, though chiefly in food, also span fashion, design, literature, and photography. So don’t mind the seemingly non sequitur odds and ends I toss in posts at times.

Watermelon is a delicious and refreshing fruit that is also very healthy. It is packed with nutrients, including vitamins A and C, potassium, and magnesium.

Watermelon also contains lycopene and citrulline, two plant compounds that may have health benefits. Yet, the question lingers: Are watermelons truly healthy?

Join us on a journey through the nutrition facts and health benefits of this beloved fruit to uncover the delicious truth. Read on!

Are Watermelon Healthy?

Yes, watermelon is a healthy fruit. It is low in calories and fat, and it is a good source of vitamins A and C, as well as potassium and magnesium. Watermelon also contains antioxidants, which can help protect the body from damage.

Watermelon Smoothie
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1 Cup Diced Watermelon nutritional content (157 grams):

NutrientAmountPercent Daily Value (%DV)
Fat0.2 g<1%
Saturated fat0 g0%
Polyunsaturated fat0.1 g<1%
Monounsaturated fat0.1 g<1%
Cholesterol0 mg0%
Sodium1.5 mg<1%
Potassium170 mg5%
Carbohydrates11 g4%
Dietary fiber0.6 g2%
Sugars9.4 g
Protein0.9 g2%
Vitamin A865 IU17%
Vitamin C12 mg20%
Calcium11 mg1%
Iron0.4 mg2%
Magnesium15 mg4%
Source: USDA

Watermelon is a good choice for people who are trying to lose weight or maintain a healthy weight. It is also a good choice for people with diabetes or other dietary restrictions.

Top 5 Health Benefits of Watermelon

Watermelon has long been considered a nutritious, healthy fruit that’s both delicious and fun to eat- but are there real health benefits to adding it to your diet? It turns out that the answer is yes. 

While most people associate watermelon with hot summer days and picnics, this fruit actually has several nutritional benefits that make it an excellent addition to your diet year-round.

Here are some of the many benefits of watermelon that will have you eat it daily! (in no particular order)

Good for Weight Loss

You must be wondering how watermelon is good for weight loss.

Watermelon is low in calories but high in water content, making it an excellent food for weight loss. The high water content can help you feel full and eat less overall, and the nutrients in watermelon may help boost your metabolism.

Besides, the fiber content increases too, which can help you feel full longer, making you less likely to overeat later.

Prevents Growth of Cancer Cells

In addition to being loaded with vitamins and nutrients, watermelon also contains lycopene, an antioxidant known to lower the risk of developing certain types of cancer by protecting cells from damage, for example, prostate cancer and other cancers.

Keeps You Hydrated

Watermelons are high in water content. So, it makes them an excellent way to stay hydrated while providing several essential nutrients.

Improves Hair Growth

People often say that consuming a lot of watermelons is suitable for your hair because it provides the essential hydration needed to keep strands and follicles healthy. While this may be true, there are other ways to care for your hair.

Anti-inflammatory Properties

Recent research has shown that watermelon may have anti-inflammatory properties. These properties help reduce the body’s inflammatory responses and improve symptoms of allergies, asthma, inflammatory bowel disease, rheumatoid arthritis, and type 2 diabetes.

Watermelon Side Effects Due To Overeating

Did you know that consuming too much watermelon can cause health problems?

It might seem counterintuitive, but there are three health risks of consuming watermelon (that you didn’t know about). Here they are. You’ll never look at the popular summer fruit the same way again.

Risks Of Too Much Vitamin A

Too much vitamin A can be dangerous as it can increase the risk of osteoporosis and cancer. For pregnant women, too much vitamin A can cause congenital disabilities

There is also a chance that some people will experience allergic reactions to eating watermelon due to the fact that they are allergic to melon or cucumber, both of which are in the same family as watermelons.

Risks Of Too Much Lycopene

Lycopene is what gives watermelon its rich red color. It has been thought to protect against cancer, heart disease, and macular degeneration. However, too much lycopene can also be harmful to some people with diabetes or kidney problems. 

Also, eating large amounts of lycopene-rich foods may result in diarrhea, stomach cramps, nausea, vomiting, and dizziness.

Risk of too much fructose

Watermelon is a high fructose (fruit sugar) fruit. According to the USDA, 100 grams of watermelon has 6 grams of fruit sugar. Studies have also shown that overconsumption of high-fructose fruits has been linked to increased body weight, belly fat, and triglycerides.

Risks Of Too Much Oxalic Acid

Oxalic acid is the compound that makes many fruits and vegetables taste sour, apples, oranges, and rhubarb. It also has a mild laxative effect, so people who eat a lot of these foods will sometimes get an upset stomach or diarrhea.

Although the concentration of oxalic acid in watermelon is less than 0.5%, it is still there. And consuming too much oxalic acid can lead to oxalate kidney stones or gout.

Risk Of Too Much Citric Acid

Because the fruit contains an acid called citric acid, which is present in high concentrations when the watermelon is under-ripe, this could be bad for tooth enamel. Usually, a cup of watermelon contains around 12 milligrams of vitamin C, which can be easily overconsumed if you do not control the portion.

Watermelon vs Watermelon Juice- Which One is Healthy?

Watermelon is delicious, but in order to reap the maximum benefits, it should be consumed as whole fruit, not in juice form. 

The first problem with watermelon juice is that it lacks the fiber that comes from the skin and pulp of fresh watermelon. A cup of watermelon contains around two to three grams of fiber, while only trace amounts are found in one cup of watermelon juice. 

Consuming less than 20 grams of fiber daily can lead to constipation and other digestive problems. This is definitely something to consider if you’re relying on watermelon juice for your daily dose.

Watermelon Juice
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Is Watermelon Water Good For You?

Although you will get the same amount of hydration from watermelon juice as you would with consuming the fruit, you risk consuming additional sugar through the juice. 

It is evident that fruit juices contain added sugar. So, when the added sugar in the juice is combined with the natural fructose of watermelon, you tend to consume a lot of sugar at once. 

Therefore, consuming whole watermelon fruit instead of juice is a healthy option.

How many watermelons Should I Consume Every Day?

Watermelon has high amounts of lycopene and even more significant benefits when combined with selenium, zinc, and copper. It contains other nutrients like beta-carotene (vitamin A), lutein, potassium, folate, and vitamin C. 

That said, some caveats can come with overeating watermelon. Eating excessive watermelon over a short time can harm one’s health, as you have seen above.

You might have yet to realize this, but the amount of watermelon a person should consume varies. Some people will be able to have a little more than others and still stay within the recommended daily serving size. Consuming a maximum of one or two cups of watermelon won’t do any harm to a healthy individual.  

If you are too concerned about how much is right for you, speak with your doctor or calculate the nutritional information from the chart above.


Are watermelons healthy for diabetics?

For people with diabetes, the sugar in watermelons can be problematic if consumption is not controlled. Watermelons have natural sugars called fructose, which can trigger the condition when consumed too much at a time.

Are watermelons healthy for pregnancy? 

Watermelon is one of the healthiest fruits to consume during pregnancy. Pregnant women suffer from constipation, so the high fiber content in watermelon helps ease it.

This fruit also keeps their body hydrated and nourished. Also, the numerous healthy vitamins and minerals in the fruit are good for fetal development.

Is watermelon good for diarrhea?

Diarrhea means excessive loss of water from the body. Since watermelon is rich in water, consuming it when you are suffering from diarrhea can help your body with hydration.

In this case, consuming watermelon juice is better to avoid the fiber intake, as drinking too much fiber during diarrhea can increase the condition.

Are watermelons good for gastritis? 

Watermelon is a safe fruit to eat even if you have gastritis. It won’t trigger or worsen the condition because watermelon is a low-acidic or alkaline fruit.

A fully ripe watermelon has a pH level of 9. It helps to neutralize the acid produced in gastritis.

Final Thought

Are watermelons healthy? Yes, watermelons are healthy fruit as mother nature has instilled many good things in them; we all know that. But excess of anything has an adverse effect, and that’s what I was trying to show you.

You might have been stuffing your tummy with watermelon, thinking it won’t affect your health negatively. Although it won’t harm you in a single day or two, you should stop immediately if you continue doing it for the entire summer season.

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