The Nutritional Value Of Watermelon and Its Health Benefits

The Nutritional Value Of Watermelon and Its Health Benefits

Nutritional Value of Watermelon and It’s Health Benefits

The watermelon (Citrullus lanatus) is a large, sweet fruit that is originated from the southern part of Africa. Although it is slightly related to cantaloupe, zucchini, pumpkin, and cucumber.

This fruit watermelon is packed with water and nutrients, which contains very few calories, and is exceptionally refreshing when taken.

Watermelon is a good dietary source of both citrulline and lycopene, which are two powerful plant compounds.

This juicy melon may indeed have several health benefits, which include lowering blood pressure, improved insulin sensitivity, and reduced muscle soreness.

However, while many people predominantly eat watermelons fresh, they can also be frozen, made into juice, or added to smoothies.


  • The Nutrition Facts of watermelon

All watermelon consists mostly of water which is about 91% and carbs about 7.5%. And also, it provides almost no protein or fat and is very low in calories.

However, the nutrients in 2/3 cup (100 grams) of raw watermelon are:

•Calories is about 30

•Water is about 91%

•Protein is about 0.6 grams

•Carbs is about 7.6 grams

•Sugar is about 6.2 grams

•Fiber is about 0.4 grams

•Fat is about 0.2 grams


  • It Contains Carbs

Note that watermelon contains 12 grams of carbs per cup (152 grams).

These carbs are mostly simple sugars, such as glucose, sucrose, and fructose. Although watermelon also provides a small amount of fiber.

According to the glycemic index (GI) (a measure of how quickly foods raise blood sugar levels after meals) of watermelons ranges from 72–80, which is high.

However, each serving of watermelon is relatively low in carbs, therefore, eating it should not have a major effect on your blood sugar levels.


  • Fibers

It’s good to know that watermelon is a poor source of fiber, it provides only 0.4 grams per 2/3 cup (100 grams).

Though, due to its fructose content, it is considered high in FODMAPs, or fermentable short-chain carbohydrates.

By eating high amounts of fructose can cause unpleasant digestive symptoms on individuals who cannot fully digest them, such as those with fructose malabsorption.

Take home knowledge

According to experts, watermelon is low in calories and fiber and consists mostly of water and simple sugars. It also contains FODMAPs, which cause digestive problems in some people.


  • Vitamins and Minerals

This fresh juicy fruit called watermelon happens to be a good source of vitamin C and a decent source of several other vitamins and minerals, such as:

  • Vitamin C. This antioxidant is essential for skin health and immune function
  • Potassium. This mineral is important for blood pressure control and heart’s health
  • Copper. Copper is most abundant in plant foods and often lacking in the Western diet
  • Vitamin B5. This is also known as pantothenic acid, this vitamin is found in almost all foods to some extent.
  • Vitamin A. Note that watermelon contains beta carotene, which your body can turn into vitamin A.

Take home knowledge

According to experts, watermelon is a good source of vitamin C and contains decent amounts of potassium, copper, vitamin B5, and vitamin A (from beta carotene).


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This watermelon fruit is rich in the amino acid citrulline and the antioxidant lycopene, which have numerous benefits for healthy living.


  • Citrulline

Note that watermelon is the richest known dietary source of the amino acid citrulline, and the highest amount is found in the white rind that surrounds the flesh.

In your body, is transformed into the essential amino acid arginine.

Although both citrulline and arginine play an important role in the synthesis of nitric oxide, which helps to lower blood pressure by dilating and relaxing your blood vessels.

The Arginine is also important for many organs, such as your lungs, liver, kidneys, and immune and reproductive systems, it has been shown to facilitate wound healing.

According to studies which have noted that watermelon juice is a good source of citrulline and can increase blood levels of both citrulline and arginine considerably.

Though watermelon is one of the best dietary sources of citrulline, you would have to consume about 15 cups (2.3 kg) at once to meet the Reference Daily Intake (RDI) for arginine.


  • Lycopene

According to studies, watermelon is the best known fresh source of lycopene, a powerful antioxidant responsible for its red color. It is a fact that fresh watermelon is a better source of lycopene than tomatoes.

Currently, human studies have shown that fresh watermelon juice is effective at raising blood levels of both lycopene and beta carotene.

Note that your body uses lycopene to some extent to form beta carotene, which is then converted into vitamin A.

Take home knowledge

Watermelon is a good source of the amino acid citrulline and the antioxidant lycopene, which play important roles in your body.




The watermelons fruit and their juice are linked to several health benefits, you can find them below.

  • Lower Blood Pressure

High blood pressure is a major risk factor for chronic disease and premature death, and watermelon is a good source of citrulline, which is converted into arginine in your body. However, both of these amino acids aid nitric oxide production.

Nitric oxide is a gas molecule that causes the tiny muscles around your blood vessels to relax and dilate. And this leads to a reduction in blood pressure.

When supplementing with watermelon or its juice, it may reduce blood pressure and arterial stiffness in people with high blood pressure.


  • Reduced Insulin Resistance

Note that Insulin is a vital hormone in your body and involved in blood sugar control.

Insulin resistance is the condition in which your body cells become resistant to the effects of insulin. However, this can lead to elevated blood sugar levels and is linked to metabolic syndrome and type 2 diabetes.

The intake of watermelon juice and arginine is associated with reduced insulin resistance according to expert’s studies.


  • Reduced Muscle Soreness After Exercise

Muscle soreness is a well-known side effect of strenuous exercise.

According to a study which showed that watermelon juice is effective at decreasing muscle soreness following exercise.

Some research on watermelon juice (or citrulline) and exercise performance give mixed results. Although one study found no effect, while another observed improved performance in untrained individuals.

Take home knowledge

According to experts, watermelon may reduce blood pressure and insulin resistance in some people. It is also linked to reduced muscle soreness after exercise.


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The Adverse Effects

The intake of watermelon is well tolerated by most people. However, it may cause allergic reactions or digestive problems in some persons.



Being allergy to watermelon is very rare and usually associated with oral-allergy syndrome in some individuals who are sensitive to pollen.

Some of the symptoms may include itchy mouth and throat, as well as swelling of the lips, mouth, throat, and tongue.



Please note that watermelons contain relatively high amounts of fructose, a type of FODMAP that some people do not fully digest.

The FODMAPs like fructose may cause unpleasant digestive symptoms, such as bloating, stomach cramps, gas, diarrhea, and constipation.

For individuals who are sensitive to FODMAPs, such as those with irritable bowel syndrome (IBS), should consider avoiding watermelons, it is important.

Take home knowledge

Allergy to watermelons is rare but does exist. This fruit also contains FODMAPs, which may cause unpleasant digestive symptoms.


General Conclusion

Watermelon is indeed an exceptionally healthy fruit. Because it is loaded with citrulline and lycopene, the two powerful plant compounds linked to lowering blood pressure improved metabolic health and decreased muscle soreness after exercise.

Watermelons are sweet, delicious, and packed with water, which makes it excellent for maintaining good hydration.

As for the majority of people, watermelon is a perfect addition to a healthy diet. So ensure you consume at least a cup of watermelon juice every day as we have shown you all you need to know about the nutritional value of watermelon and its health benefits.

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