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6 Benefits of Watermelon, Including for Hydration and Heart Health

By Ethan Boldt

July 9, 2025

When summer comes around, watermelon popularity surges and for good reason: Besides being a summer fruit, it’s one of the best hydrating foods and delivers the cool sweetness that so many of us crave on hot days. Additionally, watermelon offers several key health benefits.

For example, watermelon surprisingly contains more of the helpful antioxidant lycopene than any other fresh fruit or vegetable. That alone makes watermelon an important fruit for healthy aging, including making it heart healthy.

Let’s learn more about this low-to-the-ground plant that originated in the deserts of southern Africa, including the nutrition facts, health benefits and how to use.

Nutrition facts

The watermelon plant Citrullus lanatus is a member of the flowering plant family known as Cucurbitaceae. Today’s watermelon varieties, of which there are many, are much sweeter than the wild types that were originally grown, in part because of a compound called cucurbitacin.

Among being rich in vitamin C and vitamin A, watermelon is high in the powerful antioxidant lycopene (40 percent more than raw tomatoes) as well as the amino acid citrulline. It’s also high in the electrolyte minerals potassium and magnesium.

A wedge serving of watermelon (286 grams or a little less than two cups) contains approximately:

• Calories: 85.8

• Total Carbohydrates: 21.6 g

• Fiber: 1.1 g

• Sugar: 17.7 g

• Total Fat: 0.4 g

• Saturated Fat: 0.04 g

• Polyunsaturated Fat: 0.1 g

• Monounsaturated Fat: 0.1 g

• Trans Fat: 0 g

• Cholesterol: 0 mg

• Protein: 0.9 g

• Sodium: 2.9 mg (0.1% DV*)

• Vitamin C: 23.2 mg (26% DV)

• Vitamin A: 80.1 mcg (9% DV)

• Potassium: 320 mg (7% DV)

• Magnesium: 28.6 mg (7% DV)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

Health benefits of watermelon

1. Hydrating

Watermelon is primarily water (roughly 92 percent), and thus consumption can aid hydration levels, including after exercise.

In addition, watermelon contains the electrolyte minerals potassium and magnesium, further assisting hydration. Potassium supports heart function and muscle contractions, while magnesium is involved in energy production and muscle relaxation.

For example, watermelon surprisingly contains more of the helpful antioxidant lycopene than any other fresh fruit or vegetable. That alone makes watermelon an important fruit for healthy aging, including making it heart healthy.

2. Supports heart health

Watermelon’s antioxidant lycopene supports healthy blood pressure levels and improves blood flow. Lycopene also fights oxidative stress and supports healthy inflammation levels. Watermelon’s amino acid citrulline also promotes healthy blood pressure levels.

Meanwhile, watermelon’s magnesium and potassium also support healthy blood pressure levels.

Studies show that watermelon benefits include supporting arterial health, healthy cholesterol levels as well as blood pressure levels.

3. High in antioxidants

Two of the most powerful antioxidants are lycopene and vitamin C, both of which watermelon contains. They help protect cells from free radicals and stress, plus support a healthy immune system.

4. Supports skin health

Watermelon is high in vitamins A and C, both of which promote healthy skin by improving skin elasticity, promoting collagen production and helping skin cells to recover. They both also help protect the skin against the sun.

5. May aid exercise recovery

Watermelon, including the juice from this fruit, may enhance muscle recovery in athletes and reduce muscle soreness.

The electrolytes and hydrating elements of watermelon promote post-exercise recovery, according to studies. In fact, drinking watermelon juice was found to also improve heart rates, boost blood levels of l-citrulline and l-arginine, and improve antioxidant capacity.

6. Manage a healthy weight

Very low in calories yet high in water, watermelon can make for a great weight loss snack by promoting satiety and helping to curb cravings.

A 2019 Nutrients study had subjects consume two cups of watermelon vs. cookies. Results included greater satiety (sense of fullness), lower hunger, less body weight and body mass index, plus healthy blood pressure levels.

Recipes with watermelon

While watermelon shouldn’t be used in any baked good like most other fruits, there are many popular ways to use this sweet fruit:

• Eat it raw: By far the most common, you can simply cut a wedge from the whole fruit and eat. Some choose to cut the watermelon into cubes and place in a bowl. Some also sprinkle on a little sea salt to enhance the flavor.

• Create a watermelon juice: Because it’s mostly water, you can simply add raw watermelon to a blender and mix. Add some fresh lime juice and some sparkling water to turn it into a cocktail.

• Extra hydrate drink: With its natural hydrating ability, you can also enjoy as a sport drink by blending with Multi Collagen Advanced Lemon Lime powder. The flavors mix well and you'll get more than double the electrolytes of the average sports drink.

• Watermelon smoothie: Not the most natural fruit for smoothies, watermelon can work if you mix it with frozen strawberries, some Greek yogurt, water and a protein powder like whey or collagen. If you like a green smoothie, consider adding a scoop of Ancient Nutrition’s Organic Supergreens with Watermelon flavor to your mixture, including watermelon.

• With Greek yogurt and granola: Cut up a couple of cups of watermelon and add to a bowl with Greek yogurt and sprinkle on some granola and pumpkin seeds. Makes for a perfect breakfast.

• Watermelon salad: A few salad ingredients go well with watermelon, and they include feta cheese, cucumber, mint leaves, red onion and a simple vinaigrette with olive oil and lemon juice.

• Watermelon aqua fresca: This is a refreshing summer drink that hits all the right notes, and it includes collagen.

• Frozen watermelon margarita mocktail: This drink is beautiful and flavorful. If you want to turn it into a cocktail, it goes well with silver tequila.

Frequently asked questions

How much watermelon should you eat daily?

For most people, one or two cups per day is about right. Watermelon contains natural sugars (such as glucose, fructose and sucrose) and carbohydrates, with some fiber but not much protein or fats. Thus, eating a lot by itself can impact blood sugar levels.

Instead, have smaller amounts or pair with other foods that have healthy sources of protein, fiber and fats, too.

Are the rind and seeds edible?

Yes. Unbeknownst to most people, every part of the watermelon is edible, including the rind and seeds. Watermelon rind is very in citrulline, a compound that’s turned into the amino acid arginine, and can be pickled or even stir-fried.

Watermelon seeds are full of amino acids and protein, which is why they’re included in some plant protein powders like Ancient Nutrition’s Plant Protein powders. You can also eat them raw, roast them and sprout them.

Are there different types of watermelon?

There are more than 1,200 different cultivars of watermelon today, such as the lanatus, crimson sweet and jubilee watermelons. They’re categorized by size, color, and whether they are seeded or seedless.

How do you pick a ripe watermelon?

A ripe watermelon has a smooth, hard rind that is usually green with dark green or yellow spots or stripes. The edible flesh should be a bright color (red is most common but can also be orange, white, yellow, etc.), often with big black seeds.

The watermelon is ready to cut open and consume when it has a yellow or cream color on the bottom of the melon, instead of bright white.