Watermelon Nutrition Benefits and Facts

Nutritional summary

Watermelon is composed of approximately 91% water, making it an effective food for hydration while providing a unique combination of nutritional compounds .
The deep-red color of the fruit is primarily due to lycopene (a pigment with antioxidant and anti-inflammatory properties), which is found in concentrations of roughly 4532 µg per 100g .
While watermelon contains natural sugars, more than half of its sugar content is fructose, which has a lower impact on blood glucose levels than other sugars; moderate intake is generally associated with stable glycemic responses .
Early research suggests that watermelon is a significant source of L-citrulline (an amino acid precursor to nitric oxide), which may help improve vascular tone and reduce post-exercise muscle soreness, though more clinical trials are needed to establish definitive health recommendations .

Interesting fact

Watermelons were originally cultivated in Africa for their water storage capabilities rather than their sweetness, serving as a vital hydration source for desert travelers.

Standout nutrients

ACE

SOURCE

Lycopene

ACE

SOURCE

Water

GREAT

SOURCE

Fructose

GREAT

SOURCE

Arsenic

kcal per 100g

Protein0.58g

Fat0.19g

Carbs0.45g

Fiber0.32g

Sugar6.34g

Fat breakdown

Polyunsat0.08g

Monounsat0.05g

Saturated0.06g

Seasonality

JanFebMarAprMayJunJulAugSepOctNovDec

PeakIn seasonOther months

Diet

VeganVegetarianPescatarianGluten FreeDairy FreeLow FodmapPaleo

Sustainability

Lighter footprint

Generally low carbon footprint, though water intensity can be high in arid regions.

Confidencemedium

Storage

Refrigerate

3–5 days

Applies to cut watermelon; whole melons last longer at room temperature.

Consume Immediately After Cutting

1–2 days

Texture degrades quickly once sliced.

Flavour

Data & Sources

Harmonized from 5 validated sources

French Food Database

1 contributing source food

Phenol-Explorer

1 contributing source food

Swiss Food Database

1 contributing source food

McCance & Widdowson

2 contributing source foods

USDA

USDA FoodData Central

1 contributing source food

Claim citations

Watermelon Nutritional Composition with a Focus on L-Citrulline and Its Cardioprotective Health Effects—A Narrative Review - PMC

[3]pmc.ncbi.nlm.nih.gov

The relationship between watermelon consumption and sarcopenia in an elderly general population: findings from the Tianjin chronic low-grade systemic inflammation and health study - PMC

[4]pmc.ncbi.nlm.nih.gov

Effects of Fresh Watermelon Consumption on the Acute Satiety Response and Cardiometabolic Risk Factors in Overweight and Obese Adults - PMC

[5]pmc.ncbi.nlm.nih.gov

Comparison of Watermelon and Carbohydrate Beverage on Exercise-Induced Alterations in Systemic Inflammation, Immune Dysfunction, and Plasma Antioxidant Capacity - PMC

[11]pmc.ncbi.nlm.nih.gov

Coverage

Nutrients

FoodCompass

92.6

Version

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