What are the Benefits of Watermelon?

Watermelon benefits include adequate hydration, healthy skin and hair, low inflammation, and a strong heart. Watermelons are not just easily available but are also very cost-effective. Since they’re quite low in calories, you can add them to a fruit salad or consume them on their own as a snack. To enjoy the advantages of watermelon, make sure you include it in your regular diet. This article gives you more information about the nutritional profile of watermelon and the benefits it offers.


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Introduction to Nutritional Benefits of Watermelon

Watermelon is a fruit that is abundantly available in India. You can consume it in many different ways. You could eat it as a mid-meal snack, you could add it to your salad, or you could even consume it in the form of a juice or add it to your daily smoothie. Watermelons come loaded with many useful macro and micronutrients, and there are many watermelon uses that you’ll learn about in this article.

Nutritional Facts about Watermelons

Despite their size, watermelons are mostly water. It should come as no surprise, since the fruit’s name itself is ‘water’ melon, after all. In fact, water makes up about 91% of the fruit, and carbs make up only around 7.5%. Speaking of other nutrients, watermelons contain very few calories, and almost zero fat and protein. The watermelon’s nutritional components consist mostly of water, some carbs and sugar.

Interested in finding out more about the nutritional profile of this fruit? Here is a closer look at what watermelons consist of, so you can use these details to plan the right diet for your needs. Check out the nutrients in 100 grams of raw watermelon.

Watermelon Nutrients

Watermelon Nutritional Value (Per 100 grams)




91 grams


0.6 grams


7.6 grams


6.2 grams


0.4 grams


0.2 grams

Important Macronutrients and Micronutrients in Watermelons

To fully understand the many advantages of watermelons, you need to know more about the macronutrients and the micronutrients available in these fruits. Aside from the carbs and fibers mentioned above, they also contain many vitamins and minerals, which make watermelons good for you.

Here is a closer look at the important macronutrients and micronutrients present in watermelons.

  • Carbs

The carbs present in watermelons are mostly simple carbs such as glucose, sucrose and fructose. They are easily broken down in the body. In fact, watermelons have a high glycemic index (GI) of 72 to 80, which indicates that they are quickly digested and absorbed by the digestive system. If you’re worried about the high GI causing a rapid rise in blood sugar levels, though, you can relax because watermelons have very low carb content.

  • Fibers

Although these fruits do contain some amount of fiber, it is still quite low. So, watermelons may not be the best source of fiber out there, if that’s what you’re looking for. It does contain higher amounts of fructose though, so people with fructose malabsorption need to keep this in mind.

  • Vitamins

What the watermelon lacks in fiber content, it makes up for in the vitamins it contains. Watermelons have vitamin C, which improves the body’s immunity and the skin. There is also vitamin B5, which improves the nervous system and the metabolism, and there’s beta carotene, which your body can convert into vitamin A.

  • Minerals

Watermelons also contain minerals like copper and potassium. Copper helps keep your bones healthy, and in combination with iron, it helps in the formation of red blood cells. Potassium regulates muscle contractions, reduces blood pressure and even helps prevent kidney stones and osteoporosis. It is because of these minerals that watermelon has many benefits for men and women alike.

  • Plant compounds

Aside from vitamins and minerals, watermelons also contain plant compounds that have many health benefits. Citrulline, present in watermelons, is an amino acid that helps your body make nitric oxide, which in turn reduces blood pressure. The fruit also contains lycopene, which is a very powerful antioxidant.

Health Benefits of Watermelons

If you’re still wondering whether a watermelon is good for you, here’s a list of health benefits that you’re likely to enjoy by just consuming this tasty and water-rich fruit.

  • Keeps you hydrated

Keeping yourself adequately hydrated is very important. Intake of water not only helps keep your internal bodily processes going, but can also protect you from contracting certain illnesses. Here’s where a watermelon plays a huge role. Since it is a fruit that has a water content of about 91%, eating a watermelon can help you stay hydrated. Also, due to all of that water, eating the fruit can help fill you up faster too.

  • Keeps skin and hair healthy

Are you aware of the watermelon’s benefits for skin? If not, then this is going to surprise you. As you’ve already seen above, the fruit is rich in both vitamin A and C. Vitamin C keeps your skin supple by helping your body produce more collagen, whereas vitamin A helps your body produce and repair skin cells. That’s not all. The watermelon has many benefits for your hair as well. And the vitamin C contained in the fruit also keeps your hair strong and prevents breakage.

  • May help keep your heart healthy

While we’re on the topic of the watermelon’s health benefits, did you know that the fruit can help keep your heart healthy? Yes, you read that right. The fruit contains several micronutrients such as citrulline and lycopene.

Citrulline produces nitric oxide, which in turn helps your blood vessels dilate, relax, and expand, thereby lowering your blood pressure. And as you might already know, lower blood pressure leads to better heart health. Lycopene, on the other hand, lowers the cholesterol levels in your body, preventing damage to your heart.

  • Has the potential to lower inflammation

Inflammation, if left as it is for far too long, can lead to the body developing chronic illnesses and diseases. That said, you can prevent that from happening by just eating a cup of watermelon every day. Watermelon contains micronutrients like lycopene and vitamin C, both of which are antioxidants. Since they have anti-inflammatory properties, they can help lower inflammation in the body and prevent oxidative stress and damage.


Watermelons are not just easily available but are also very cost effective. And on top of that, they come with so many health benefits too. Since they’re quite low in calories, you can add them to a fruit salad or consume them on their own as a snack. While watermelons can help keep you healthy, it is always a good idea to add another layer of protection to your health, like getting a health insurance plan. With Multiple options and plans available online, this seems pretty simple. 

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