Watermelon nutritional facts 

What the research reveals

Watermelon nutritional facts reveal why they are considered to be (along with cranberries) the finest diuretics you can find in the plant kingdom.

Watermelon has a very high water content of approximately 92%, making it a favorite thirst-quenching fruit.

Because this food has a higher water content and lower calorie content than many other fruits (a whole cup of watermelon contains only 48 calories), it delivers more nutrients per calorie.


When it comes to nutritional profile we rely on the excellent food ratings system by the World's Healthiest Foods site.


% of daily value

World's Healthiest
Foods Rating

Vitamin C


Very good

Pantothenic acid












Vitamin A



Vitamin B1



Vitamin B6






So in summary -

When we assess watermelons in terms of this nutrient density index, this fruit can be rated as an excellent source of vitamin C,

a very good source of vitamin A and vitamin B6, and a -

good source of vitamin B1 (thiamin), potassium and magnesium.

But what does this all mean practically for our health?

Let us look at the top 5 facts that credible research reveals about the health benefits of watermelon.

1. Kidney and bladder cleanser

The zinch content in watermelons make them an important kidney and bladder cleanser.

Watermelon nutritional facts have found a range of specific health benefits of watermelons that can contribute to your urogenital and prostate health.

These studies shows encouraging findings regarding a watermelon diet providing protection against a range of cancers.

It seems that one of the main reasons watermelon is so healthy is that it is a very good source of the antioxidant called lycopene.


A review of the research indicate that more than 80 scientific studies have the investigated the link between lycopene and prostate cancer prevention.

Some research have found that fresh watermelon juice is effective at raising blood levels of lycopene as well as beta-carotene.

This powerful carotenoid acts as an antioxidant, which protects cells against damage from the free radicals formed when body cells burn oxygen for energy.

Watermelon is said to have higher concentrations of lycopene than any other fresh fruit or vegetable.

Lycopene is what gives watermelon and other red fruits and vegetables their red color.

Fresh watermelon contains higher levels of lycopene than fresh tomatoes because one cup serving of watermelon contains and average of 9 mg of lycopene while one medium-sized tomato contains only 4 mg.

2. Cancer prevention

Because of its strong antioxidant profile, lycopene has been extensively studied for its cancer-preventing properties.

While many food phytonutrients have only been studied in animals, the cancer protection role of lycopene in humans has been extensively studied.

Lycopene is not produced in the body, so you can only obtain its benefits by eating foods rich in lycopene.

Encouraging watermelon nutritional facts now include the increasing range of cancers against which lycopene provides protection.

This list now includes -

  • breast cancer,
  • skin cancer,
  • lung cancer and
  • colon cancers

One study found a strong association between the men's consumption of lycopene rich fruits and vegetables such as watermelon and tomatoes and prostate health.

Men who most frequently enjoyed these foods were 82% less likely to have prostate cancer compared to those consuming the least lycopene-rich foods.

3. Heart health

Another useful watermelon nutritional fact is that it contains amino acids such as citrulline and arginine.

This help maintain the arteries and assists your blood flow and heart health.

4. Lower blood pressure

Watermelon juice has been found to reduce blood pressure and stiffness in people with high blood pressure.

There is certainly sufficient research based facts to confirm the importance of watermelon in your diet.

5. Insulin resistance

Insulin resistance can result in elevated blood sugar levels and is linked to type 2 diabetes.

Watermelon juice can be a possible solution as the since it have been associated with reduced insulin resistance.

Can you put watermelon through your juicer?

While watermelons are mostly eaten as a whole fruit they can also be juiced or added to smoothies. 

watermelon-nutritional-factsIf watermelon juicing recipes are prepared using the rind and the seeds the nutritional value of the drink improves dramatically

Add some grated ginger together with a splash of lime juice.

The result will be one large fragrant glass of a terrific diuretic.

While adding many ingredients will be tasty and very nutritious, in the case of a watermelon, simplicity is a virtue.

When you blend the flesh and seeds in a blender the husks will sink to the bottom.

The seeds of a watermelon are rich in protein, zinc, selenium and vitamin E.

Conclusion about the benefits of watermelon nutrition

There is certainly sufficient research based facts to encourage you to include watermelon in your diet.

Do you know anybody that can benefit from the research we have highlighted in this post?

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