Watermelon 101: Nutrition Facts and Health Benefits


Citrullus lanatus, or watermelon, is a large, sweet fruit that originates from southern Africa. It has something in common with cucumber, melon, zucchini, and pumpkin.

It’s very refreshing and full of water and nutrients. The watermelon also has very few calories.

On top of that, it has a lot of citrulline and lycopene, which are both powerful plant chemicals.

This juicy melon might be good for your health in a number of ways, such as lowering blood pressure, making insulin work better, and easing muscle pain.

Although most people consume watermelons straight from the vine, you can also freeze, juice, or incorporate them into other drinks.

Nutrition Facts

Watermelon is mostly water (91%), and carbs (7.5%) make up the rest. It doesn’t have much fat or protein, and it has very few calories.

The health benefits of 2/3 cup (100 grammes) of raw watermelon are

  • Calories: 30
  • Water: 91%
  • Protein: 0.6 grams
  • Carbs: 7.6 grams
  • Sugar: 6.2 grams
  • Fiber: 0.4 grams
  • Fat: 0.2 grams


Each cup (152 grams) of watermelon contains 12 grams of carbs.

You can mostly find simple sugars in the carbs, like glucose, fructose, and sucrose. Watermelon also contains a small amount of fiber.

Watermelons have a high glycemic index (GI), which is a way to measure how quickly foods raise blood sugar levels after a meal. Watermelons have a GI range of 72 to 80.

But each piece of watermelon has only a few carbs, so eating it shouldn’t have a big effect on your blood sugar.


There isn’t much fibre in watermelon—only 0.4 grammes per 2/3 cup (100 grammes).

But because it has a lot of fructose, it is high in FODMAPs, which are fermentable short-chain carbs.

People who can’t fully handle fructose, like those who have fructose malabsorption, may have unpleasant digestive symptoms when they eat a lot of it.

Vitamins and Minerals

Vitamin C is simple to get from watermelon, and it’s also a beneficial source of a number of other vitamins and minerals.

  • Vitamin C: This antioxidant is essential for healthy skin and the nervous system.
  • Potassium: This mineral helps keep blood pressure in check and keeps the heart healthy.
  • Copper: Plant foods have a lot of this vitamin, but Western foods often don’t have enough of it.
  • Vitamin B: Almost all foods contain this vitamin in some form. It is also known as pantothenic acid.
  • Vitamin A: Watermelon contains beta-carotene, which your body can convert into vitamin A.

Other Compounds from Plants

Watermelon doesn’t have as many antioxidants as some other veggies. However, it contains a lot of the amino acid citrulline and the vitamin lycopene, both of which are good for your health in many ways.


Watermelon contains more citrulline, an amino acid, than any other food. The white skin surrounding the meat contains the highest concentration of citrulline. Your body converts citrulline into the vital amino acid arginine.

Citrulline and arginine are both important parts of making nitric oxide. Nitric oxide lowers blood pressure by expanding and relaxing blood vessels.

Numerous organs, including your lungs, kidneys, brain, immune system, and reproductive system, depend on it for wound healing.

Studies show that watermelon juice has a lot of citrulline and can raise the amounts of both citrulline and arginine in the blood by a large amount.

For arginine, you would have to eat about 15 cups (2.3 kg) of watermelon all at once to meet the Reference Daily Intake (RDI). Watermelon is one of the best food options for citrulline.


People know that watermelon is the best fresh source of lycopene, the powerful vitamin that gives it its red colour.

In fact, Fresh watermelon has more lycopene than tomatoes.

Studies on people have shown that drinking fresh watermelon juice can raise the amounts of lycopene and beta-carotene in the blood.

Your body converts some lycopene into beta-carotene, which in turn produces vitamin A.

Health Benefits of Watermelons

Watermelons and their juice are beneficial in a variety of ways.

Lower your blood pressure.

High blood pressure makes you more likely to get chronic diseases and die before your time.

Watermelon contains a high amount of citrulline. Your body changes citrulline into arginine. These two amino acids help the body make nitric gas.

The tiny muscles around your blood vessels relax and widen when you breathe in nitric oxide. This causes the blood pressure to drop.

Watermelon, or its juice, may help people with high blood pressure lower their blood pressure and loosen up their arteries.

Less insulin resistance

Insulin is a very important hormone in your body that helps keep your blood sugar in check.

Insulin resistance occurs when your cells cease to respond to insulin. This can lead to high blood sugar levels, which are associated with metabolic syndrome and type 2 diabetes.

Studies have linked the consumption of watermelon juice and arginine to a reduction in insulin intolerance.

Reduced Muscle Soreness

Sore muscles are a well-known side effect of hard exercise. One study found that drinking watermelon juice can help ease muscle pain after working out.

There are mixed results from studies that look at watermelon juice (or citrulline) and exercise ability. One study found no benefit, while another saw better performance in people who weren’t trained but weren’t poorly trained either.


Watermelon is pretty safe for most people. However, some people may have allergic reactions or digestive issues when they eat it.


People who are allergic to pollen typically have watermelon allergies, which are extremely rare.

Signs include itchiness in the mouth and throat, as well as swelling in the lips, mouth, tongue, throat, and/or ears.


Fructose is a type of FODMAP that some people have trouble digesting. There is a lot of watermelon.

FODMAPs, which include fructose, can make gut problems worse, like gas, bloating, stomach cramps, diarrhea, and trouble going to the bathroom.

People who are sensitive to FODMAPs, like those with irritable bowel syndrome (IBS), might want to stay away from watermelons.

The Bottom Line

It contains citrulline and lycopene, two potent plant chemicals linked to lowering blood pressure, enhancing metabolic health, and reducing muscle soreness after exercise.

In addition, it’s sweet, tasty, and full of water, which makes it a great way to stay hydrated.

Watermelon is a great food to eat if you want to stay healthy, for most people.

Leave a comment