Watermelon-Benefits & Nutritional Facts

Watermelon is a plant species in the family Cucurbitaceae and is a large sweet fruit originally from south Africa. Watermelon is a sweet and refreshing low calorie summer snack. Watermelon is packed with many health benefits and contains many nutritional facts. Not only watermelon flesh is so nutritious, watermelon seeds are also as nutritious as flesh.

It provides hydration and also essential nutrients, including vitamins, minerals, and antioxidants. Watermelon is a poor source of antioxidants compared to other fruits. It is rich in the amino acid citrulline and the antioxidant lycopene, which have numerous benefits for health. Watermelon is the richest known dietary source of the amino acid citrulline. The highest amount is found in the white rind that surrounds the flesh. In our body, citrulline is transformed into the essential amino acid arginine.

Watermelon is the best known fresh source of lycopene, a powerful antioxidant responsible for its red color. In fact, fresh watermelon is a better source of lycopene than tomatoes.


This juicy melon may have several health benefits, including lower blood pressure, improved insulin sensitivity, and reduced muscle soreness. The antioxidant present in watermelon is essential for skin health and immune function. Watermelon may reduce blood pressure and insulin resistance in some people. It is also linked to reduced muscle soreness after exercise.

  • Reduces cancer risk.
  • Lowers blood pressure.
  • Controls blood sugar level.
  • Reduces muscle soreness after exercise.
  • Asthma prevention.
  • Digestion and regularity.

Fresh watermelon juice is effective at raising blood levels of both lycopene and beta carotene. The mineral (potassium) is important for blood pressure control and heart health.

Nutritional Facts

Watermelon consists mostly of water 95%. It provides almost no protein or fat and is very low in calories.

NutrientsAmount per 100 g
Energy16.73 kcal
Carbohydrates3.02 g
Protein0.59 g
Fat0.16 g
Calcium4.35 mg
Phosphorous8.09 mg
Iron0.16 mg
Fiber0.78 g
Omega-3 fats10.52 mg
Potassium126 mg
Folate (vitamin-B9)5.55 mcg
Vitamin-C11.45 mg
Beta carotene576 mcg
Vitamin-A96 mcg

Watermelon is a good source of vitamin C and contains decent amounts of potassium, copper, vitamin B5, and vitamin A (from beta carotene). Watermelon is low in calories and fiber and consists mostly of water and simple sugars. It also contains FODMAP’s (irritable bowel syndrome and similar gastrointestinal disorders), which cause digestive problems in some people.