Heart & Circulation
Watermelon
A hydrating fruit that's also one of the richest dietary sources of lycopene, even more concentrated than tomatoes when fully ripe.
Heart Health
Recovery
Energy
Serving
1 cup, diced (152g)
Calories Per Serving
46
Key nutrients
Lycopene, citrulline, vitamin C, water content
Nutrient density
91
Why it’s worth eating
Watermelon is hydrating and rich in vitamins A and C, lycopene, and antioxidants. It supports hydration, skin health, and may reduce inflammation. Enjoy chilled or in fruit salads.
What you may notice
Hydration and exercise recovery
Skin appearance
Markers worth tracking
Blood pressure
Lycopene status (if tested)
How to eat it
Let it fully ripen before cutting, lycopene content increases significantly as the flesh deepens from pink to deep red.
Pairs well with
Healthy fats (a little feta or nuts), helps absorb the fat-soluble lycopene
Mint or lime, classic pairings that also aid digestion
Storage
Store whole at room temperature or refrigerated; once cut, refrigerate and use within 3-4 days.
The numbers, per 1 cup, diced (152g)
0%
Vitamin K
5%
Vitamin A
14%
Vitamin C
1%
Calcium
2%
Iron
4%
Magnesium
4%
Potassium
0%
Vitamin B12
0%
Vitamin D
Fiber
0.6g
Watermelon, raw (FDC 167765)
Evidence
A
Meta-analytic RCT support for a modest blood-pressure reduction, strongest with concentrated citrulline. The whole-fruit effect is smaller.
Study dose vs. serving
SBP -4.02 mmHg and DBP -2.54 mmHg in older adults. Concentrated-extract trials used 3-6 g L-citrulline; a 2025 dose-response pilot used 152 g and 304 g/day whole watermelon (1-2 cups), which is a realistic serving.
Luo P, Chen J, Liu K, et al. Clin Nutr ESPEN. 2025;69:653-664. 15 RCTs, 24 datasets, 415 participants.
Use caution if
You're managing blood sugar closely, watermelon has a high glycemic index despite being low in total sugar per bite; watch portion size
You have FODMAP sensitivity, watermelon is relatively high in fructose for some sensitive individuals
Details
Type
Fruits & Veg
Season
Summer (Jun-Sep)
Forms
Fresh, juice, frozen, citrulline supplement
Price
Budget
Bioactive
L-citrulline (converted to arginine then nitric oxide); also a notable lycopene source
Heat stable
Partial - citrulline is water-soluble and stable; lycopene absorption improves with fat
Reliability
3 / 5
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