{"id":26275,"date":"2026-07-24T07:38:43","date_gmt":"2026-07-24T14:38:43","guid":{"rendered":"https:\/\/foodrevolution.org\/?p=26275"},"modified":"2026-07-24T07:38:46","modified_gmt":"2026-07-24T14:38:46","slug":"is-watermelon-healthy","status":"publish","type":"post","link":"https:\/\/foodrevolution.org\/blog\/is-watermelon-healthy\/","title":{"rendered":"Is Watermelon Healthy?\u00a0"},"content":{"rendered":"

I\u2019m gonna brag a little: The Food Revolution Network YouTube channel has some popular videos that have been viewed tens of thousands of times. They feature deep conversations with thoughtful people, healthy recipes, and actionable advice on living a sustainable, delicious, and ethical life.\u00a0<\/span><\/p>\n

Let\u2019s contrast that with the videos that appear when you search YouTube for \u201c<\/span>drop a watermelon<\/span><\/a>.\u201d One video, \u201cDROPPING WATERMELON 45FT!!\u201d has been viewed more than 18 million times, and the channel that produced it has over 11 million subscribers. Clearly, the gravity-induced destruction of watermelons is a very important topic. But despite my desire to be hip and relevant, I’m going to leave that subject be and instead talk about what happens when you actually eat one.<\/span><\/p>\n

Which, it turns out, people have been doing enthusiastically for thousands of years. Watermelon is one of the most beloved fruits in the world. They <\/span>exceed<\/span><\/a> 105 million tons of annual production, with China harvesting more than 64 million tonnes each year. The Japanese have taken their enthusiasm so far that you <\/span>can buy<\/span><\/a> a cube-shaped luxury watermelon, grown in a square box, at a high-end department store for $200. They’re <\/span>popular gifts, harvested before ripening and sold solely for display. (Which made me a little sad. Imagine how much more efficiently we could load our fridges if all produce were cubic. Plus, they wouldn’t roll around. But I digress.)<\/span><\/p>\n

So is watermelon actually good for you, or is it just a large, elegant sack of sugar water in a rind? Let’s find out.<\/span><\/p>\n

History of Watermelons<\/h2>\n
\"Watermelon.\"
iStock.com\/Vitalina<\/figcaption><\/figure>\n

While watermelons are sometimes thought of as the \u201call-American\u201d summer fruit (at least, by Americans), they\u2019re actually native to Africa. <\/span>Archaeological remains of watermelon seeds<\/span><\/a> have been discovered in northeastern Africa, dating from approximately 5,000 years ago.\u00a0<\/span><\/p>\n

The oldest archaeological finds of dessert watermelons (yes, that\u2019s \u201cdessert,\u201d as in the sweet ending of a meal, not \u201cdesert,\u201d which is commonly associated with a lack of water) are from Egypt and Sudan. In a tomb dating to at least 4,000 years ago, scientists <\/span>found an image<\/span><\/a> of a large, striped, oblong fruit on a tray, further suggesting that the enjoyment of watermelons dates back thousands of years. Sadly, there were no artistic renderings of seed-spitting contests or what happened when they dropped one from the apex of a pyramid.<\/span><\/p>\n

The oldest references to watermelons being sweet are in codices of Jewish laws from Israel dating to the Roman Empire. In fact, the Greek word <\/span>pepon<\/span><\/i>, Latin <\/span>pepo<\/span><\/i>,<\/span> and Hebrew <\/span>avattiah <\/span><\/i>were all used <\/span>to describe<\/span><\/a> large, wet fruits with a thick rind, a description that perfectly matches our suspect, the watermelon.<\/span><\/p>\n

If you close your eyes and think of watermelon, you\u2019ll probably come up with the classic green-striped oblong, or the slice of red with black seeds and a white\/green rind. There are also two additional species of the plant: the <\/span>citron<\/span><\/a> (mainly used for preserves and pickles) and the <\/span>egusi<\/span><\/a> (popular in West Africa and grown for its nutty seeds).\u00a0<\/span><\/p>\n

Watermelon’s history isn’t only one of species and recipes, though. One more piece of watermelon history worth acknowledging: In the United States, watermelon <\/span>became the target of a racist trope<\/span><\/a> after the Civil War. Formerly enslaved people had grown and sold watermelon as a cash crop, making it a symbol of the economic independence they’d just won. Those threatened by that independence twisted the fruit into a caricature used to demean Black Americans as lazy and unrefined, and weaponized it to demean them. It’s a reminder that food is never just food; it carries cultural weight that varies depending on who’s eating it and who’s watching. The most fitting response to that history is probably what people have always done: keep enjoying the watermelon.<\/span><\/p>\n

Types of Watermelon<\/h2>\n
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iStock.com\/panida wijitpanya<\/figcaption><\/figure>\n

While many <\/span>watermelon varieties<\/span><\/a> can look similar on the outside, their flesh can come in a rainbow of colors, including red, pink, orange, yellow, or even white<\/span>.<\/b> Cutting into a watermelon can be its own \u201cspecies reveal\u201d party, without the fire hazard.\u00a0<\/span><\/p>\n

Watermelon rinds, on the other hand, are typically green, but don\u2019t always have stripes. Solid green rinds or speckled rinds, as with the Moon & Star variety, are also possible. All varieties come in round or oblong shapes (when they\u2019re not crammed into growing boxes for aesthetics).\u00a0<\/span><\/p>\n

The three most popular types of watermelon enjoyed in the U.S. are:<\/span><\/p>\n

1. <\/span>Icebox<\/span><\/h3>\n

This is a smaller type of watermelon that you can usually store whole in your refrigerator. It weighs anywhere from 5 to 15 pounds. Some popular varieties of icebox watermelon include Sugar Baby, Cal Sweet Bush, and Garden Baby.\u00a0<\/span><\/p>\n

2. <\/span>Picnic<\/span>\u00a0<\/span><\/h3>\n

Weighing 15 to 50 pounds, the picnic watermelon is very large and best cut before storing in your fridge, unless your fridge is the size of a walk-in closet. Some popular varieties of picnic watermelon include Black Diamond, Crimson Sweet, and Dixie Sweet.\u00a0<\/span><\/p>\n

3. <\/span>Seedless<\/span><\/h3>\n

Usually similar in size to picnic watermelons, seedless types are the majority of watermelons you\u2019ll find in grocery stores. Seedless watermelons were developed around 50 years ago. And while they don\u2019t contain mature black seeds, they may contain some immature and edible white seeds.\u00a0<\/span><\/p>\n

While there\u2019s a common misconception that seedless watermelons are genetically modified, this isn\u2019t the case. They\u2019re actually <\/span>sterile hybrids<\/span><\/a> created by cross-pollinating male watermelon pollen with female watermelon flowers. In this sense, seedless watermelons are sort of the mule of watermelons, made similarly to crossing a horse and a donkey. And just like mules, they can’t reproduce on their own, which means farmers have to create new seedless plants each season by repeating the cross-pollination process with seeds from the original hybrid. Popular varieties include King of Hearts, Millionaire, and Crimson.\u00a0<\/span><\/p>\n

Watermelon Nutrition<\/span><\/h2>\n
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iStock.com\/RyanJLane<\/figcaption><\/figure>\n

Nutritionally, watermelons are packed with good things. As their name suggests, watermelons have a high water content, which helps keep you hydrated. They\u2019re also high in vitamins A and C, potassium, and carotenoids. In particular, watermelons are high in the antioxidant-rich carotenoid <\/span>lycopene<\/span><\/a>, which gives the flesh its pinkish-red color. (As a result, red watermelons are naturally <\/span>higher<\/span><\/a> in lycopene than yellow or pink ones.)<\/span><\/p>\n

Watermelons are also high in natural sugars (about <\/span>9.4 grams of sugar per cup<\/span><\/a>), so they\u2019re high on the glycemic index.<\/span> But because they\u2019re so high in water, they still turn out to be low on the more meaningful <\/span>glycemic load scale<\/span><\/a>. This means that despite their sweetness, they likely won\u2019t spike your blood sugar when you eat them.\u00a0<\/span><\/p>\n

Health Benefits of Watermelon<\/span><\/h2>\n
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iStock.com\/skynesher<\/figcaption><\/figure>\n

The watermelon is mighty not just in size and shape, but also in its health benefits. And it\u2019s not just the flesh; watermelon seeds, sprouts, and leaves are also rich in compounds that may offer protective properties.<\/span><\/p>\n

Some of the top health benefits of watermelon include that it may:\u00a0<\/span><\/p>\n

1. Help you lose weight<\/span><\/h3>\n

Watermelon is rich in water and fiber, which help you feel full when you eat it. These nutrients can reduce appetite and <\/span>prevent overeating<\/span><\/a> that would otherwise contribute to unwanted weight gain.\u00a0<\/span><\/p>\n

In <\/span>one study<\/span><\/a> of 33 overweight or obese adults, researchers found that eating 2 cups of watermelon daily for 4 weeks led to significant reductions in body weight, body mass index, and waist-to-hip ratio. Another group consumed the same number of calories from low-fat cookies and gained body fat.<\/span><\/p>\n

2. Protect against heart disease<\/span><\/h3>\n

Watermelon is high in compounds that may reduce inflammation and offer antioxidant effects. It contains the amino acid <\/span>L-citrulline<\/span><\/a>, a precursor of L-arginine, another essential amino acid used in protein synthesis. As we\u2019ve seen, it\u2019s also a <\/span>rich source of the antioxidant-rich<\/span><\/a> carotenoid <\/span>lycopene<\/span><\/a>. Both of these compounds may help <\/span>protect your cardiovascular system<\/span><\/a>.\u00a0<\/span><\/p>\n

Additionally, watermelon can help increase the synthesis of <\/span>nitric oxide<\/span><\/a>, a colorless gas that dilates your blood vessels and helps prevent blockages.<\/span><\/p>\n

3. Have Anti-Cancer Properties\u00a0<\/span><\/h3>\n

Eating plenty of naturally antioxidant-rich foods \u2014 among them lycopene-rich foods \u2014 is one way you can help your body better defend itself against cancer. A systematic review and meta-analysis of 42 studies involving more than 692,000 participants found that both higher dietary lycopene intake and higher circulating lycopene levels were<\/span> associated with a significantly reduced risk of prostate cancer<\/span><\/a>.\u00a0<\/span><\/p>\n

4. Help treat ulcerative colitis<\/span><\/h3>\n

Ulcerative colitis (UC) is an inflammatory bowel disease that\u2019s characterized by widespread inflammation throughout the digestive tract. It\u2019s a risk factor for colorectal cancer, rheumatoid arthritis, ankylosing spondylitis, and psoriasis.<\/span><\/p>\n

Some research suggests that <\/span>watermelon may help with UC<\/span><\/a> by increasing antioxidant activity and reducing inflammation.<\/span><\/p>\n

5. Be good for your skin<\/span><\/h3>\n

Lycopene, one of watermelon’s primary antioxidants, <\/span>may help protect<\/span><\/a> skin cells from UV-induced oxidative stress. <\/span>Antioxidants<\/span><\/a>, such as lycopene in watermelon, may help minimize wrinkles and slow other aging effects associated with UV damage.<\/span><\/p>\n

6. Support your athletic performance<\/span><\/h3>\n

Some athletes consider foods that boost nitric oxide production \u201clegal and healthy doping\u201d because increased oxygen flow to muscles can reduce soreness and increase stamina.\u00a0<\/span><\/p>\n

Remember those L-compounds in watermelon: L-citrulline, which may increase L-arginine bioavailability? They\u2019re also associated with improved athletic performance, with several studies finding that <\/span>L-citrulline supplementation<\/span><\/a> can improve exercise performance and recovery.\u00a0<\/span><\/p>\n

One study<\/span><\/a> in 22 athletically trained males found that 7 days of oral L-citrulline supplementation reduced the completion time of a 4-kilometer bicycle race by 1.5% compared with the placebo group. The athletes also reported significantly reduced muscle fatigue following exercise. Of course, cyclists will not race faster if they have to carry a watermelon while riding.<\/span><\/p>\n

\"Health<\/h2>\n

Downsides To Eating Watermelon<\/span><\/h2>\n
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iStock.com\/glebchik<\/figcaption><\/figure>\n

Watermelon is clearly worth eating. But like most things in life, it comes with a few caveats to keep in mind, especially if you have certain health conditions or digestive sensitivities.<\/span><\/p>\n

Watermelon Diet<\/span><\/h3>\n

The <\/span>watermelon diet<\/span><\/a> \u2014 like other diets with similar single-food names \u2014 is a fad diet intended for quick weight loss. In this diet, you eat nothing but watermelon for three days, then gradually add more foods back in. Not only is this way of eating unsustainable, but it can be dangerous.\u00a0<\/span><\/p>\n

Such restrictive approaches to weight loss are not recommended for pregnant women, people with diabetes, or those with impaired immune function. Watermelon contains an array of vitamins and minerals, but lacks protein and other important macronutrients. Overall, watermelon is best when eaten in moderation as part of an overall balanced diet. It\u2019s never a good bet to rely on one single food to meet all your nutritional needs.\u00a0<\/span><\/p>\n

FODMAPs<\/span><\/h3>\n

FODMAPs<\/span><\/a> (a cumbersome acronym for an even more cumbersome list: fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) are short-chain sugars that can be poorly absorbed in the intestines.\u00a0<\/span><\/p>\n

Watermelon is considered a high-FODMAP food because it contains high levels of fructose and other oligosaccharides. They can cause digestive problems for people with existing digestive issues like irritable bowel syndrome and small intestinal bacterial overgrowth (SIBO).<\/span><\/p>\n

Allergies<\/span><\/h3>\n

Though a true <\/span>watermelon allergy<\/span><\/a> is rare, some people may experience an allergy-like reaction to eating it as a result of what\u2019s called <\/span>oral allergy syndrome<\/span><\/a>. This phenomenon often coexists with an existing ragweed and pollen allergy.\u00a0<\/span><\/p>\n

Oral allergy syndrome can occur because the proteins in raw watermelon are similar to those of pollen from common allergenic plants like ragweed. Bodies occasionally get confused, resulting in a similar allergic reaction.<\/span><\/p>\n

How To Choose and Store Watermelons<\/span><\/h2>\n
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iStock.com\/LightFieldStudios<\/figcaption><\/figure>\n

For the best results, it\u2019s helpful to know how to choose a high-quality watermelon and store it properly once you get it home.<\/span><\/p>\n

Watermelons score relatively well on the Environmental Working Group\u2019s <\/span>Shopper\u2019s Guide to Pesticides in Produce<\/span><\/a>. Indeed, they nearly made the Clean 15 list, so the choice of whether to purchase organic or not may come down to availability, budget, ethical and sustainability concerns, and personal preference.\u00a0<\/span><\/p>\n

Choosing a Ripe Watermelon<\/span><\/h3>\n

At the store, you\u2019ll usually find whole watermelons arranged together in a display within the produce section. They should each have a light-yellow \u201cfield spot,\u201d which indicates the part that touched the ground while the watermelon was ripening. If that spot is white instead of yellow, it probably means it was picked too early and may not taste as ripe or juicy as others. (If there is no spot, the watermelon was probably levitating.)<\/span><\/p>\n

Your other senses also come in handy when <\/span>choosing a good watermelon<\/span><\/a>. A ripe melon should <\/span>sound deep<\/span><\/a>, full, and hollow when you gently knock on it. (If you hear, \u201cWho\u2019s there?\u201d, put the melon back and try another one, or rub it and take your chances on three wishes.)\u00a0<\/span><\/p>\n

On the opposite end from the stem, the rind should also have some give when pressed with your fingers. And when you hold the watermelon, it should feel heavy for its size, thanks to its high water content.\u00a0<\/span><\/p>\n

Look for watermelons free of obvious bruises, cuts, or dents, as these can shorten their lifespan. It\u2019s also important to choose a size that best serves your needs and how quickly you can eat it, as watermelons can range from fairly small to very, very large.<\/span><\/p>\n

The Best Ways To Store Your Watermelon<\/span><\/h3>\n

When you get your watermelon home, store the whole uncut fruit on the counter or in a cellar. Keep it separate from other countertop fruits and veggies to prevent premature ripening caused by ethylene gas emitted by produce like bananas. If you want to chill it before eating it, a few hours in the fridge is fine \u2014 just don’t store it there long-term. But do not, under any circumstances, give your watermelon a name (even if it does look like a giant head), as this will make it very difficult for you to cut it up and eat it later.<\/span><\/p>\n

Whole watermelons keep best stored between 50 and 60\u00b0F \u2014 a cool pantry or basement works well. Most refrigerators run colder than this, so while a few hours in the fridge to get it cold before serving is fine, storing a whole watermelon in the refrigerator for days can cause <\/span>chilling injury<\/span><\/a>, resulting in pitting, off-flavors, and color loss. Once cut, cover, refrigerate immediately, and use within a day for best quality. Freezing watermelon isn’t recommended, as this causes the rind to break down and produces a mealy, mushy texture.<\/span><\/p>\n

Creative Ways To Enjoy Watermelon<\/span><\/h2>\n
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iStock.com\/invizbk<\/figcaption><\/figure>\n

Slices are the most traditional way to enjoy this fruit, but there are several other ways to make the most of yours.\u00a0<\/span><\/p>\n

The watermelon seeds are also edible, though the immature white seeds may be easier to chew than the mature black ones. Still, watermelon seeds are rich in minerals such as <\/span>magnesium<\/span><\/a>, <\/span>iron<\/span><\/a>, and <\/span>zinc<\/span><\/a>. Enjoy roasted or sprouted watermelon seeds at home. You can throw them on your salads for extra crunch, and some people even enjoy them on their oatmeal.\u00a0<\/span><\/p>\n

And before you get concerned about things your parents might have told you about eating watermelon seeds, it\u2019s a myth that they can grow inside of you. Any gardener will tell you that they\u2019re challenging enough to grow in good soil, with plenty of sun and rain. Your stomach, with a pH of around 2 and zero natural light, will not allow anything to germinate.\u00a0<\/span><\/p>\n

If you\u2019re into no-waste fruit, even the watermelon rind is edible when pickled. The process is similar to pickling other produce like cucumbers or carrots, where you cut the rind into chunks and use a flavorful pickling liquid to create a unique snack. You can find one example of how to make pickled watermelon rinds <\/span>here<\/span><\/a>.<\/span><\/p>\n

As for the watermelon flesh itself, try some of these creative presentations:\u00a0<\/span><\/p>\n