Is Watermelon a Fruit or Vegetable? Nutrition, Benefits and Uses

Is Watermelon a Vegetable or a Fruit?

Watermelon is commonly seen in the produce section of grocery stores next to other fruits like apples, oranges, and bananas. However, there is often debate about whether watermelon should actually be categorized as a vegetable instead of a fruit.

Watermelon is botanically a fruit. It develops from the ovary of a watermelon plant flower and contains seeds, fulfilling the botanical criteria for being a fruit. However, in terms of nutrition and culinary uses, watermelon is more similar to vegetables than other fruits.

Botanical Classification of Watermelon

Botanically speaking, a fruit is the mature ovary of a seed plant, usually developing from a flower and containing seeds. Vegetable refers to other edible parts of plants, such as roots, stems, leaves, etc.

The watermelon is the fruit of the watermelon plant, Citrullus lanatus. The watermelon fruit develops after pollination of the watermelon flower, where the ovule develops into the outer flesh and edible part of the watermelon.

Inside the watermelon fruit, there are seeds which are the result of fertilization. So watermelon contains seeds and develops from a flower, firmly classifying it as a fruit, not a vegetable.

Why Watermelon Seems Like a Vegetable

While watermelon is botanically a fruit, it is often grouped alongside vegetables because of some of its characteristics:

• Watermelon has a more savory flavor, while most fruits are sweet.
• It does not have an exceptionally high sugar content like most fruits.
• The fleshy part that is eaten does not develop from the ovaries of the flower, like it does in berries.
• Watermelon rind is often pickled, a preparation more common for vegetables.
• Watermelon is not typically used in sweet desserts, pies, jams, etc. like most fruits.

Additionally, other fruits that are botanically classified as fruits based on their seeds, like tomatoes and cucumbers, are commonly prepared as vegetables. So the culinary distinction ends up overriding the technical botanical definition.

Nutritional Profile of Watermelon

The nutritional makeup of watermelon is more similar to vegetables than fruit. Watermelon has these vegetable-like nutritional qualities:

• Watermelon is low in calories, with only 46 calories per cup.
• It does not contain a high amount of sugar like most fruits. A cup of watermelon contains under 10 grams of sugar.
• Watermelon is high in electrolytes, including potassium.
• It contains beneficial antioxidants like lycopene and vitamin C.

Fruits like oranges, mangos and grapes are significantly higher in natural sugars. Watermelon has a more mild sweetness and a high water content, making it refreshing and more veggie-like than a tropical fruit.

Culinary Uses of Watermelon

Watermelon is rarely used in baked goods, jams, or dessert items the way most sweet fruits are used. While the juice is consumed as a beverage, the flesh is typically eaten raw, like a vegetable:

• Watermelon flesh is sliced raw and served as is.
• Watermelon rinds are sometimes pickled.
• Watermelon is added to fresh fruit salads.
• Watermelon can be grilled, added to salsas, blended into smoothies.

Most fruits have multiple baking applications and are sweeter in flavor. But watermelon is primarily used raw or in salads, salsas, and other applications where you would expect to find crunchy, water-rich vegetables.

Appearance of Watermelon

Visually, watermelon looks more like a vegetable than a fruit. Most fruits grow on trees or bushes. Watermelon grows along the ground, attached to a sprawling vine. The outside rind looks similar to a squash or pumpkin rind.

When you slice open a watermelon, the flesh lacks the bright colors seen in most fruits. The interior can be nearly white, pink, or red. But it lacks the vibrant orange, yellow, or green flesh seen in fruits like oranges, bananas, kiwis, and apples.

Growing Conditions for Watermelon

Watermelon thrives in warm environments with full sun. Most trees that produce fruits require colder winters and specific pruning and chilling hours to yield the best harvests.

As a vine plant, watermelon needs space to spread out, similar to cucumber or pumpkin plants. Fruits that grow on trees generally have higher space requirements per plant but less sprawling growth habits overall.

So the production method of watermelon is more similar to vegetable crops than fruit crops. Melons, pumpkins, cucumbers and potatoes are often grown in adjacent fields under similar conditions.

Health Benefits of Watermelon

Despite being relatively low in calories, watermelon provides high levels of various nutrients that offer important health benefits:

Improved Hydration

Watermelon is 92% water, making it excellent for keeping the body hydrated. The juice and flesh deliver fluid and electrolytes. This helps rehydrate the body after an intense workout or sweaty summer day.

Supports Immune System

Watermelon contains vitamin C, an essential antioxidant that boosts immune system function. Just a 2 cup serving of watermelon contains 20% of the recommended daily vitamin C intake.

Aids Digestion

The water and fiber in watermelon help promote digestive regularity and healthy stool. Fiber keeps the colon clear of waste and prevents constipation.

Anti-Inflammatory Effects

Watermelon contains lycopene, a powerful antioxidant that reduces inflammation in the body. Lower inflammation helps reduce pain, cardiovascular disease risk, and more.

Protects Skin Health

Watermelons antioxidant and anti-inflammatory capabilities help protect the skin from sun damage. Lycopene in particular improves skin elasticity and overall skin health.

Nutrient-Dense Snack

Watermelon makes for a highly nutritious, low-calorie snack any time of day. Unlike empty-calorie snack foods, it provides important vitamins, minerals, and plant compounds.

Aids Muscle Recovery

Watermelons electrolytes and amino acids including L-citrulline aid muscle recovery after a workout. Athletes frequently consume watermelon to rehydrate, replenish nutrients, and reduce muscle soreness.

May Improve Heart Health

Some studies indicate watermelon may have benefits for heart health by improving blood pressure, regulating cholesterol, and decreasing inflammation.

Potential Downsides to Eating Watermelon

Watermelon is generally safe to consume, but some potential downsides include:

Allergic Reactions

Those with allergies to foods like zucchini, pumpkin, cucumber, or latex may react to watermelon. Mouth itching or swelling of the lips or throat indicates a watermelon allergy.

High in Natural Sugars

While watermelon is lower in sugar than most fruits, those monitoring blood sugar levels still need to be mindful of portion sizes since it contains natural fructose and glucose.

May Cause GI Issues

Some people report digestive issues like diarrhea, bloating, or gas from eating too much watermelon due to its fiber and fructose content. Limiting intake to 2 cups a day may help.

Can Cause Hyperkalemia

Watermelon is high in potassium. In individuals with kidney disorders, excess potassium can potentially cause hyperkalemia or a dangerous rise in blood potassium.

Contains Low Levels of Pesticides

Conventionally grown watermelon may contain pesticide residue, although levels are generally quite low compared to other produce items.

How to Select and Store Watermelon

Follow these tips for selecting flavorful watermelon and keeping it fresh:

Choose a Heavy Melon

Water content determines the weight of a watermelon. Pick up melons to compare. The heaviest generally indicates higher water content and sweetness.

Look for a Creamy Underside

Turn watermelons over to inspect the underside. A creamy yellow or white color indicates ripeness compared to a white or pale green underside.

Check the Rind

Avoid melons with cuts, dents, or bruising in the rind. The rind should have a healthy sheen.

Listen for a Dull Thud

Tap the watermelon with your fingers. The sound should be somewhat hollow. Solid, flat sounding melons tend to be underripe.

Refrigerate Sliced Melon

Store uncut watermelon whole at room temperature. Once sliced, refrigerate the melon in a covered container for 3-5 days.

Freeze for Smoothies

Pure leftover watermelon flesh and freeze in ice cube trays. Use the frozen cubes to make refreshing watermelon smoothies.

Pickle the Rind

Watermelon rinds can be pickled in vinegar brine. Pickled watermelon rind makes a great cocktail garnish.

How to Cut a Whole Watermelon

Follow these simple steps for cutting an entire watermelon into wedges or cubes:

Step 1: Wash the Watermelon

Thoroughly rinse the watermelon under cool running water and pat dry.

Step 2: Cut Off the Ends

Trim both ends of the melon with a sharp knife to create flat surfaces on top and bottom.

Step 3: Slice Down the Middle

Position the watermelon standing upright and carefully slice in half lengthwise.

Step 4: Cut the Halves into Quarters

Lay each half flat side down and cut lengthwise again to divide into quarters.

Step 5: Remove Seeds and Rind

Use a smaller knife to trim away all visible seeds and the outer rind off each quarter.

Step 6: Cut into Cubes or Wedges

Make vertical and horizontal slices into each quarter to create cubes or wedges as desired.

Simple and Healthy Watermelon Recipes

Watermelon can be used in a variety of simple, healthy recipes:

Watermelon Feta Salad

Combine diced watermelon, feta cheese, red onion, olive oil, balsamic glaze, mint, and arugula to make a refreshing salad.

Grilled Watermelon Steaks

Grill thick slices of seedless or seeded watermelon just like you would meat or veggies. Add a squeeze of lime.

Watermelon Salsa

Dice watermelon, tomato, onion, jalapeo, cilantro and stir in lime juice for a unique summertime salsa.

Watermelon Agua Fresca

Blend watermelon chunks, water, lime juice and a touch of honey or sugar. Garnish drinks with fresh mint.

Watermelon Popsicles

Puree watermelon and pour into popsicle molds, adding popsicle sticks. For adults, blend in a splash of vodka or white rum.

The Bottom Line

While watermelon is botanically a fruit, its nutritional profile and culinary uses lend it to being more of a vegetable. Watermelon provides hydration and important antioxidants for health. It can be easily incorporated into savory dishes like salads and salsas.

Watermelon is refreshing and kid-friendly, making it a great way to get vitamins and an extra serving of produce at any summertime feast. Though high in natural sugars, watermelon is still low in calories, so a cup or two makes for a nutritious sweet treat.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.