How healthy is watermelon?

July 1, 2024

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Watermelon is the fruit of summer. In the United States it is more popular then melon, honeydew and all other melons together.

It’s also good for your body, especially on a hot day. Here’s a look at the healthiest properties of watermelon, plus some cool and delicious ones recipes from New York Times Cooking.

It is moisturizing.

“Watermelon” is an appropriate name, because it consists of more than 91 percent water. If you eat an average-sized wedge (about 30 grams), you are actually drinking a full cup of water.

Hydration keeps the body functioning as it should, from promoting blood flow to bowel regularity. The water in watermelon helps you stay hydrated, which can be extra beneficial in hot weather when you lose more fluid through sweat.

“Our bodies recognize and use water molecules, regardless of the source,” said Dr. Tamara Hew-Butler, sports medicine scientist at Wayne State University. “Moist foods such as fruits, vegetables and soups are considered water sources.”

Older people in particular may find it easier and more enjoyable to get some of their fluids through fruit, says Amy Ellis, a registered dietitian and associate professor of nutrition at the University of Alabama. They tend to be less thirsty and therefore drink less – one of the reasons they are at greater risk of dehydration and heat-related illness during a heat wave.

It’s not as sweet as you might think.

Because watermelon is mostly water, it’s also low in calories: a one-cup serving contains only 46.

“Some people think it has a sky-high sugar content because it tastes so sweet, but it’s actually very moderate,” Dr. Ellis said. One cup of watermelon cubes has about 9.5 grams of sugar, which is less than the 13 grams in a cup of chopped apples or the nearly 15 grams in a cup of blueberries.

That’s little enough to ensure the fruit won’t cause spikes in blood sugar, adds Joanne Slavin, a registered dietitian and professor of food science and nutrition at the University of Minnesota.

Calories are energy, though, so watermelon alone won’t fuel your body, says Samantha Dieras, a dietitian and director of outpatient nutrition services at Mount Sinai Hospital. But if you eat watermelon as part of a balanced diet, its water content and sweet flavor can help you feel full.

It is heart healthy to a certain extent.

Watermelon is fat and sodium free, which is good for your heart. But the jury is still out on whether watermelon plays an active role in lowering the risk of heart disease, according to Dr. Slave girl.

Dr. Slavin, Dr. Ellis and Dr. Dieras all suggested that the amino acid L-citrulline and the micronutrient lycopene – both abundant in watermelon – could improve heart health. There’s a reason for these ideas, Dr. Slavin said.

Scientists know that the kidneys convert L-citrulline into nitric oxide, which can relax blood vessel walls and lower blood pressure. And lycopene, a chemical found in certain plants, can do the same reduce inflammation, which is linked to heart disease. People often associate lycopene with tomatoes, but watermelon has more.

However, independently funded human studies that directly examine watermelon’s effect on heart health have not shown measurable improvements. “Watermelon is not a magic bullet,” said Dr. Ellis, who is one of the to research. “It won’t replace blood pressure medication or anything. But when included in a diet of nutrient-dense foods, it can be a good thing for blood vessel health.”

Here’s how to make the most of it.

Watermelon does not lend itself well to canning, drying or freezing, said Dr. Slave, so it’s harder to enjoy it out of season. She thinks this is one of the reasons why the fruit is so popular.

“Watermelon is summer and happiness,” she said. “If someone cuts open a fresh watermelon and gives you a piece, that’s the best.”

It is also delicious in a dinner salad, soup or soft drink. Here are some recipes NYT Cooking to help you get started.

Recipe: Farro and Watermelon Salad

This satisfying grain bowl combines watermelon with farro, cheese, herbs and red onion. You can replace the farro with faster-cooking rice or quinoa.

Recipe: Tomato-Watermelon Gazpacho with Avocado

Keep a jar of this chilled soup in the refrigerator for an instant meal on sweltering days. Watermelon tempers the sweetness of overripe summer tomatoes in the blended mix.

Recipe: Country style panzanella with watermelon dressing

Juicy with chunks of watermelon, tomatoes and cucumber, this ultimate summer salad is made even more refreshing with a watermelon dressing. Toasted ciabatta and crumbled feta make it filling enough to serve as a meal.

Recipe: Watermelon Chaat

This hearty fruit dish with a spicy cumin-citrus dressing can be paired with any fruit, but is especially delicious with watermelon. It is delicious as a stand-alone snack or as a side dish.