Watermelon Benefits and Nutritional Information
Discover the amazing health benefits of watermelon, from hydration to essential nutrients. Get full nutritional information here.
Written by Dr. J T Hema Pratima
Reviewed by Dr. Shaik Abdul Kalam MD (Physician)
Last updated on 10th Aug, 2025
Introduction
Watermelon is not just a delicious summer fruit—it’s also packed with nutrients that can benefit your health in many ways. Whether you enjoy it as a refreshing snack, in salads, or as a juice, watermelon offers hydration, vitamins, and antioxidants that support overall wellbeing.
In this article, we’ll explore the nutritional value of watermelon, its health benefits, and some simple ways to include it in your diet.
Nutritional Value of Watermelon
Watermelon is low in calories but rich in essential vitamins, minerals, and water content. Here’s a breakdown of its key nutrients per 100 grams:
Calories: 30 kcal
Water Content: ~92% (great for hydration)
Carbohydrates: 7.6 g
Fibre: 0.4 g
Protein: 0.6 g
Vitamin C: 8.1 mg (10% of daily value)
Vitamin A: 569 IU (11% of daily value)
Potassium: 112 mg
Magnesium: 10 mg
Lycopene: 4532 µg (a powerful antioxidant)
Watermelon also contains small amounts of B vitamins, calcium, and iron.
Health Benefits of Watermelon
Health benefits of watermelon are:
1. Keeps You Hydrated
Since watermelon is 92% water, it helps maintain hydration, especially in hot weather. Staying hydrated supports digestion, skin health, and energy levels.
2. Rich in Antioxidants
Watermelon contains lycopene, a potent antioxidant that gives it its red color. Lycopene helps reduce inflammation and may lower the risk of chronic diseases like heart disease and certain cancers.
3. Supports Heart Health
The citrulline in watermelon helps improve blood flow and may lower blood pressure. Potassium also aids in regulating heart function.
4. Aids Digestion
The fibre and water content in watermelon promote healthy digestion and prevent constipation.
5. May Help with Muscle Soreness
Citrulline, an amino acid in watermelon, may reduce muscle soreness after exercise by improving blood circulation.
6. Good for Skin and Hair
Vitamin C in watermelon boosts collagen production, keeping skin firm and hair healthy.
7. Low Calorie & WeightFriendly
With only 30 calories per 100 grams, watermelon is a great snack for weight management.
Consult Top Specialists for Personalised Tips
How to Include Watermelon in Your Diet?
Here are some easy and tasty ways to enjoy watermelon:
As a Fresh Snack: Simply cut into cubes or slices.
In Salads: Mix with feta cheese, mint, and cucumber.
As a Juice or Smoothie: Blend with lime and mint for a refreshing drink.
Frozen Treats: Freeze watermelon slices for a healthy dessert.
In Salsas: Dice with onions, cilantro, and lime for a sweet spicy dip.
Precautions & Who Should Be Careful
While watermelon is generally safe, some people should consume it in moderation:
Diabetics: Due to natural sugars, monitor portion sizes.
Kidney Patients: High potassium levels may affect those with kidney issues.
Allergies: Rare, but some may experience itching or swelling.
When to Consult a Doctor?
If you experience digestive discomfort, allergic reactions, or have concerns about how watermelon affects your health, consult a doctor. You can easily book a nutritionist consultation or health checkup through Apollo 24|7 for personalized advice.
Final Thoughts
Watermelon is a hydrating, nutrient-rich fruit with numerous health benefits. From supporting heart health to keeping you refreshed, it’s a great addition to a balanced diet. Enjoy it in different ways, but remember to eat it in moderation if you have specific health conditions.
Stay healthy, stay hydrated, and make the most of this delicious summer fruit!
Want expert advice on diet and nutrition?
Book a consultation with Apollo 24|7’s nutritionists today!
Consult Top Nutritionists
Consult Top Specialists for Personalised Tips
Dr Sumanth R
General Physician
2 Years • MBBS
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dr. Ramalinga Reddy
General Physician
5 Years • MBBS MD General medicine
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dr. Bhukya Pavan Kalyan
General Physician
5 Years • MBBS DNB Paediatrics
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dt. Ila Sharma
Clinical Nutritionist
18 Years • Master in food & Nutrition
Gurugram
VIPUL GREENS - SOCIETY CLINIC, Gurugram
Ms. Lakshmi Tejasvi
Clinical Nutritionist
14 Years • M.Sc - Clinical Nutrition
Hyderabad
Vibgyor Nutri, Hyderabad
Consult Top Nutritionists
Dr Sumanth R
General Physician
2 Years • MBBS
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dr. Ramalinga Reddy
General Physician
5 Years • MBBS MD General medicine
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dr. Bhukya Pavan Kalyan
General Physician
5 Years • MBBS DNB Paediatrics
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dt. Ila Sharma
Clinical Nutritionist
18 Years • Master in food & Nutrition
Gurugram
VIPUL GREENS - SOCIETY CLINIC, Gurugram
Ms. Lakshmi Tejasvi
Clinical Nutritionist
14 Years • M.Sc - Clinical Nutrition
Hyderabad
Vibgyor Nutri, Hyderabad
