Watermelon
Watermelon is a hydrating fruit composed of 92% water with notable amounts of lycopene and citrulline, making it valuable for cardiovascular health and exercise recovery despite its low calorie density.
Nutrition · per ~150 g serving · ≈ ¾ cup cubed
- Vitamin B60.33 mg20% DV
- Vitamin C12.1 mg13% DV
- Thiamin0.05 mg4% DV
- Riboflavin0.03 mg2% DV
- Niacin0.27 mg2% DV
- Folate4.5 mcg1% DV
- Choline6.1 mg1% DV
- Vitamin A42.0 iu<1% DV
- Vitamin E0.08 mg<1% DV
- Vitamin K0.15 mcg<1% DV
- Copper0.06 mg7% DV
- Potassium168.0 mg4% DV
- Magnesium15.0 mg4% DV
- Manganese0.06 mg2% DV
- Iron0.36 mg2% DV
- Zinc0.15 mg1% DV
- Phosphorus16.5 mg1% DV
- Selenium0.60 mcg1% DV
- Calcium10.5 mg<1% DV
- Sodium1.5 mg<1% DV
- Polyunsaturated Fat0.08 g
- Monounsaturated Fat0.06 g
- Saturated Fat0.02 g
- Lycopene~7.5 mg
Score · 75/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Vitamin B613% DV
- Vitamin C9% DV
- Copper5% DV
- Thiamin3% DV
- Potassium2% DV
Overview
Watermelon (Citrullus lanatus) originated in Africa and is now cultivated globally as a summer staple. Its remarkable water content (92%) combined with bioactive compounds positions it as a longevity-supporting food. The primary health relevance lies in its citrulline content—a non-essential amino acid converted to arginine in the body, supporting nitric oxide production and vascular function. Lycopene, a carotenoid antioxidant responsible for watermelon's red flesh, accumulates in tissues and demonstrates cardioprotective and anti-inflammatory properties. The potassium content (112 mg per 100g) supports electrolyte balance and blood pressure regulation, particularly important during summer months or active lifestyles. While relatively low in fiber (0.4g), watermelon's high water content aids satiety and hydration status—critical factors in metabolic health and longevity. The vitamin C content (8.1 mg per 100g) contributes to collagen synthesis and antioxidant defense. Watermelon's low glycemic impact and negligible sodium make it suitable for metabolic health protocols. Its choline content (4.1 mg) supports cognitive and liver function, though modest.
Health Benefits (5)
- Improved vascular endothelial function and blood pressure regulationmoderateCitrulline is converted to arginine, which increases nitric oxide production in blood vessel walls, promoting vasodilation and improving blood flow while reducing arterial stiffness
- Reduced cardiovascular oxidative stress and atherosclerosis riskmoderateLycopene accumulates in arterial walls and LDL particles, protecting them from oxidative damage and reducing inflammatory markers associated with plaque formation
- Enhanced exercise recovery and reduced muscle sorenessmoderateCitrulline supplementation improves muscle blood flow and oxygen delivery, while reducing ammonia accumulation during exertion; the hydration support aids nutrient transport
- Improved hydration status and electrolyte balancestrongHigh water content with naturally present potassium (112 mg/100g) and minimal sodium supports cellular hydration and osmotic balance without excess sodium
- Support for healthy aging through antioxidant protectionemergingLycopene and vitamin C reduce oxidative stress and free radical damage in tissues, mitigating age-related cellular dysfunction and inflammation
Food Pairings
- ·Pair with feta cheese because the fat-soluble lycopene is better absorbed with dietary fat, and the mineral contrast enhances taste and satiety
- ·Pair with basil because both contain polyphenols with complementary antioxidant mechanisms, and basil's aromatic compounds may enhance absorption of watermelon's bioactives
- ·Pair with olive oil because lipophilic lycopene requires dietary fat for optimal intestinal absorption and circulation to tissues
- ·Pair with mint because mint aids digestive comfort and the combination provides synergistic anti-inflammatory effects through complementary phytochemicals
Practical Tips
- ·Select watermelons with a deep pink or red flesh (higher lycopene) over pale varieties; the deepest color indicates peak ripeness and bioactive concentration
- ·Store whole watermelons at room temperature until cut; refrigerate cut portions in airtight containers for up to 5 days to preserve nutrient density and prevent oxidative losses
- ·Consume within 24 hours of cutting for maximum citrulline and lycopene availability, as these compounds degrade when exposed to oxygen and light
- ·Pair watermelon with a source of fat (olive oil, nuts, or cheese) in the same meal to optimize fat-soluble lycopene absorption and sustained satiety
- ·Consume fresh rather than juiced when possible to retain fiber and maintain slower glucose absorption; if juicing, consume immediately and include the flesh
Optimal Timing
Post-exercise consumption leverages citrulline's benefit for blood flow and muscle recovery while the high water content rapidly rehydrates and replenishes potassium lost through perspiration; the natural sugars aid glycogen replenishment
Watermelon can be consumed anytime, but post-workout timing maximizes citrulline and hydration benefits. Morning or midday consumption supports sustained energy; evening consumption is acceptable but high water content may require bathroom visits before sleep in sensitive individuals
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other fruits
Per 100 g of the default form. Bars show how much higher or lower watermelon is than the average across 95 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about watermelon
What is watermelon?
Watermelon is classified as a melon (fruit). Watermelon is a hydrating fruit composed of 92% water with notable amounts of lycopene and citrulline, making it valuable for cardiovascular health and exercise recovery despite its low calorie density.
Is watermelon healthy?
Watermelon scores 75/100 in Formulate, making it a solid choice. Its strongest contributions come from Vitamin B6, Vitamin C, Copper. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is watermelon high in protein?
Not particularly. A 150 g serving provides about 0.9 g of protein (~2% of the 50 g daily value).
Is watermelon high in fiber?
Not really. A 150 g serving provides about 0.6 g of fiber (~2% of the 28 g daily value).
What vitamins and minerals are in watermelon?
In a 150 g serving, watermelon is highest in Vitamin B6 (~19% DV), Vitamin C (~14% DV).
Is watermelon keto-friendly?
Not really. A 150 g serving has about 10.7 g of net carbs (11.3 g total minus 0.6 g fiber).
When is the best time to eat watermelon?
Best after a workout. Post-exercise consumption leverages citrulline's benefit for blood flow and muscle recovery while the high water content rapidly rehydrates and replenishes potassium lost through perspiration; the natural sugars aid glycogen replenishment
How much watermelon should I eat?
A typical serving is around 150 g (~45 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating watermelon alongside several other fruit sources.
What pairs well with watermelon?
Watermelon pairs nicely with: Pair with feta cheese because the fat-soluble lycopene is better absorbed with dietary fat, and the mineral contrast enhances taste and satiety; Pair with basil because both contain polyphenols with complementary antioxidant mechanisms, and basil's aromatic compounds may enhance absorption of watermelon's bioactives; Pair with olive oil because lipophilic lycopene requires dietary fat for optimal intestinal absorption and circulation to tissues; Pair with mint because mint aids digestive comfort and the combination provides synergistic anti-inflammatory effects through complementary phytochemicals.
Supplements that mirror Watermelon's nutrient profile
Encyclopedia entries that supply the same signature nutrients watermelon contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Watermelon
These are the nutrients watermeloncontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.