Proven Health Benefits of Watermelon(2019 updated): {Backed by Science}

You can quench your thirst by eating a slice of watermelon in the summer season.

Does watermelon have health benefits too other than keeping you hydrated?

We have dedicated this article to benefits of watermelon and other important factor related to it.

fresh watermelon sliced


Facts of Watermelon:

Watermelon was first cultivated in Egypt around 5000 years ago. Because of its unique and powerful quality, many other parts of the world also started harvesting.

China holds the first position in the world in the production of watermelon, While Mexico 10th 

Watermelon is a member of Cucurbitaceae. Let me remind you that cucumber, pumpkin, squash, and gourds also a member of Cucurbitaceae.

Do you know why watermelon is red inside?
Because of Lycopene. Lycopene is a powerful antioxidant. 

Lycopene, ascorbic acid, citrulline, and Vitamin C makes Watermelon a strong anti-oxidant and anti-cancer effect anti-inflammatory fruit.

Watermelon is called, Tarbooz in Hindi, Tarbuj in Manipur, Kadu in Marathi, Eriputccha in Telugu, Kaliangadi balli in Kannada, Tormuj in Bengali, Tarbooj in Urdu and Indrak in Gujrati.

Watermelon Nutrition (Nutrition Facts of Watermelon)

Serving size: 2 cups diced  (10 oz / 280 g)

Watermelon Raw  
Serving size 100 gm
Nutrient Amount Unit
Calories30 kcal
Fat0.15 g
Protein0.61 g
Carbohydrate7.55 g
Maltose0.06 g
Fructose3.36 g
Lactose0 g
Sucrose1.21 g
Glucose (dextrose)1.58 g
Hexadecenoic acid0 g
Tocotrienol, alpha0.01 mg
Tocotrienol, beta0 mg
Tocotrienol, gamma0 mg
Tocotrienol, delta0 mg
Tocopherol, beta0 mg
Tocopherol, gamma0 mg
Tocopherol, delta0 mg
Eicosapentaenoic n-3 acid0 g
Galactose0 g
Theobromine0 mg
Caffeine0 mg
Sugars6.2 g
Vitamin B60.045 mg
Folate3 mcg
Pantothenic acid0.221 mg
Vitamin B120 mcg
Fiber0.4 g
Retinol0 mcg
Vitamin A569 IU
Fluoride, F1.5 mcg
Copper, Cu0.042 mg
Selenium, Se0.4 mcg
Octadecadienoic acid0.05 g
Manganese, Mn0.038 mg
Dihydrophylloquinone0 mcg
Tetradecanoic acid0 g
Hexadecanoic acid0.008 g
Choline4.1 mg
Zinc, Zn0.1 mg
Calcium, Ca7 mg
Iron, Fe0.24 mg
Magnesium, Mg10 mg
Phosphorus, P11 mg
Potassium, K112 mg
Sodium, Na1 mg
Serine0.016 g
Monounsaturated fatty acids0.037 g
Polyunsaturated fatty acids0.05 g
Arginine0.059 g
Valine0.016 g
Alanine0.017 g
Histidine0.006 g
Glutamic acid0.063 g
Aspartic acid0.039 g
Proline0.024 g
Glycine0.01 g
Docosahexaenoic n-3 acid0 g
Eicosatetraenoic acid0 g
Octadecatetraenoic acid0 g
Lutein + zeaxanthin8 mcg
Cryptoxanthin, beta78 mcg
Lycopene4532 mcg
Eicosenoic acid0 g
Betaine0.3 mg
Water91.45 g
Niacin0.178 mg
Riboflavin0.021 mg
Thiamin0.033 mg
Phenylalanine0.015 g
Tyrosine0.012 g
Methionine0.006 g
Cystine0.002 g
Leucine0.018 g
Lysine0.062 g
Threonine0.027 g
Isoleucine0.019 g
Tryptophan0.007 g
Docosenoic acid0 g
Docosapentaenoic n-3 acid0 g
Vitamin C8.1 mg
Phytosterols2 mg
Alcohol, ethyl0 g
Fatty acids, total trans0 g
Butanoic acid0 g
Saturated fatty acids0.016 g
Cholesterol0 mg
Octanoic acid0 g
Hexanoic acid0 g
Carotene, alpha0 mcg
Vitamin E0.05 mg
Vitamin A, RAE28 mcg
Carotene, beta303 mcg
Vitamin D0 IU
Vitamin D (D2 + D3)0 mcg
Octadecatrienoic acid0 g
Ash0.25 g
Starch0 g
Decanoic acid0.001 g
Dodecanoic acid0.001 g
Octadecenoic acid0.037 g
Octadecanoic acid0.006 g
Folate, DFE3 mcg
Folate, food3 mcg
Vitamin K0.1 mcg
Folic acid0 mcg
Tocopherol, alpha0.05 mg

It is enriched with  Citrulline, carotenoids, and Flavonoids also

*Percent Daily Values (%DV) are based on a 2,000 calorie diet.


Health Benefits of Watermelon:

benefits of watermelon


There are many factors which cause cancer. Free radical is one of the possible cause of cancer. As you know, watermelon contains lycopene and vitamin c both work well as antioxidants. Lycopene may lower the risk of prostate cancer according to
A recent study indicates that a higher concentration of insulin-growth-factor may cause prostate cancer. But, Lycopene may reduce insulin-growth-factor(IGF).

  • Muscle soreness

L-citrulline is an α-amino acid. It helps to relieve muscles soreness.
You can take watermelon juice or watermelon prior to any physical workout. It increases physical performance too.

  • Reduces kidney disorders

A toxin is accumulated by taking medicine or other junk foods in your body over time. Which need to be flushed out to keep your body healthy. Watermelon contains Potassium and Calcium that work well in flushing out the accumulated toxin from your body. Calcium has other important roles to play in your body too.

  • Improves digestion

Fiber and water are boons for constipated people. Interestingly watermelon contains both. You can term it, watermelon is natural remedies of constipation.

  •  Hydrates your body

Everybody knows how important is water. Water keeps your body hydrated. Watermelon has 92% of water and very low in calories. You can eat watermelon as much as you can at the place of water.

  •  Work as antioxidants

Watermelon contains Vitamin C and Lycopene that work as anti-oxidant in your body. Anti-oxidants are compounds that prevent or slow down damage to the cell caused by free radicals. Doctors always advise taking food packed with anti-oxidants.

Watermelon has L-Citrulline. L-Citrulline is a kind of amino acid. Your body converts it into L-arginine. Recent research confirmed, L-arginine may regulate glucose metabolism and insulin sensitivity.

  •  Heart Healthy Summertime Treat

The study tells, Lycopene reduces the cholesterol levels in your body and maintain a healthy heart.
Anti-inflammatory properties
Watermelon contains choline that lower chronic inflammation.
As per the “jazabkowski” Lycopene also, is a substance(amino acid) that reduces or suppresses the various inflammatory process.

  • Skin and hair benefits (Watermelon benefits for skin)

Watermelon contains Vitamin A that is boon for your health and skin. It nourishes your skin and hair. Vitamin A keeps your hair and skin moisturized.


Varieties of Watermelon :

There are over 50 different varieties of watermelon available in the world. Each variety has many types of watermelon.

You may categorize watermelon in four types Which are following

  1. Seedless Watermelon

chopped seedless watermelon


Seedless watermelon seeds are generally not completely matured. It comes in 10-20 pounds

  • Queen of Hearts
  • King of Hearts
  • Jack of Hearts
  • Millionaire
  • Crimson
  • Trio
  • Nova
  1. Picnic watermelon

picnic watermelon kept on table at garden


Picnic watermelon usually comes in 16-45 pounds. It is the largest and fit for a group of family.

  • Charleston Gray
  • Black Diamond
  • Jubilee
  • Allsweet
  • Crimson Sweet
  1. Icebox Watermelon Types


It is usually smaller in size. One can easily eat. The melon weighs from 5-15 pounds.

  • Sugar Baby
  • the Tiger Baby
  1. Yellow/Orange Watermelons

half chopped and full yellow watermelon


  •  Desert King
  • Tendergold
  • Yellow Baby
  • Yellow Doll
  •  Chiffon
  • Honeyheart

Side Effects of Watermelon:

Excess everything is wrong!

A higher amount of watermelon may cause some complication. As it contains substances which need to be consumed not more than recommended dosages.

Lycopene should be consumed not more than 30 mg/ per day. Otherwise, it may cause nausea, diarrhea, indigestion, and bloating.

A person diagnosed with serious hyperkalemia should not eat potassium much. Otherwise, it may cause some fatal complicated like Cardiac Arrest, Kidney Failure, Weakness according to

Nutrition Facts of Watermelon Seeds

Watermelon Seeds Dried 100 gm nutrition value are the following:


Nutrient Amount Unit
Calories557 kcal
Fat47.37 g
Protein28.33 g
Carbohydrate15.31 g
Retinol0 mcg
Vitamin A0 IU
Cholesterol0 mg
Hexadecenoic acid0.09 g
Copper, Cu0.686 mg
Octadecadienoic acid28.094 g
Manganese, Mn1.614 mg
Glycine1.663 g
Octadecenoic acid7.317 g
Water5.05 g
Hexadecanoic acid5.413 g
Serine1.508 g
Riboflavin0.145 mg
Niacin3.55 mg
Vitamin A, RAE0 mcg
Thiamin0.19 mg
Vitamin C0 mg
Vitamin D0 IU
Methionine0.834 g
Cystine0.438 g
Vitamin D (D2 + D3)0 mcg
Lysine0.887 g
Threonine1.112 g
Isoleucine1.342 g
Tryptophan0.39 g
Zinc, Zn10.24 mg
Phenylalanine2.031 g
Ash3.94 g
Monounsaturated fatty acids7.407 g
Calcium, Ca54 mg
Iron, Fe7.28 mg
Magnesium, Mg515 mg
Phosphorus, P755 mg
Potassium, K648 mg
Sodium, Na99 mg
Octadecanoic acid4.299 g
Saturated fatty acids9.779 g
Leucine2.149 g
Tyrosine1.016 g
Histidine0.775 g
Glutamic acid5.699 g
Folate, food58 mcg
Vitamin B60.089 mg
Folate58 mcg
Pantothenic acid0.346 mg
Polyunsaturated fatty acids28.094 g
Arginine4.897 g
Valine1.556 g
Alanine1.492 g
Folate, DFE58 mcg
Vitamin B120 mcg
Aspartic acid2.764 g
Proline1.251 g
Folic acid0 mcg
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