Watermelon: Nutrition, Benefits, Risks & More

Is Watermelon a Fruit or Vegetable?

Watermelon is commonly considered a summer fruit, yet you may occasionally hear people refer to it as a vegetable. So which is it? Botanically speaking, watermelon is definitely a fruit. However, in terms of nutrition and culinary uses, it is somewhere in between a fruit and vegetable.

Watermelon is Botanically a Fruit

Botanists define fruits as the seed-bearing structures that develop from the ovary of a flowering plant. Vegetables on the other hand are plants or parts of plants that are consumed, but do not contain the seeds of the parent plant.

By this definition, watermelon is technically a fruit since it develops from the ovary of the watermelon plant and contains its seeds.

Other examples of botanical fruits that are commonly called vegetables include:

• Cucumbers
• Tomatoes
• Bell peppers
• Zucchini
• Pumpkins
• Eggplants

So in botanical terms, watermelon and other melons are definitely fruits.

Why Watermelon is Sometimes Called a Vegetable

Although watermelon is botanically a fruit, it is often referred to as a vegetable in culinary contexts because of how it is typically used.

There are a few reasons why watermelon may be considered a vegetable by some people:

Savory vs Sweet

Fruits are generally sweet and often eaten as a snack or dessert. Vegetables tend to be more savory and incorporated into main dishes.

While watermelon has a sweet taste, its mild flavor and juice make it more versatile. Watermelon can be used in both sweet and savory dishes from smoothies to salads.

Nutrient Profile

Fruits are typically higher in natural sugars like fructose, while vegetables contain more starchy carbohydrates. Watermelon has a nutrient breakdown somewhere in between:

• It is high in sugars but contains less sugar than most fruits.
• It has some starch and fiber unlike most fruits.
• It has useful antioxidants like the antioxidant lycopene found in tomatoes.

Growing Habits

Fruits generally grow on woody trees while vegetables grow on herbaceous plants. As a vine plant, watermelons have growth habits somewhere in the middle.

Due to its mild sweet flavor, savory uses, starch content, plant growth and mix of nutrients, watermelon straddles the line between fruit and vegetable.

Culinary Uses of Watermelon as a Vegetable

Because of its versatile nature, watermelon can be incorporated into recipes and dishes as either a fruit or vegetable. Here are some of the ways watermelon is used as a vegetable in various cuisines:

Salads

Watermelon is commonly added to fresh vegetable salads. It pairs well with cucumbers, tomatoes, feta cheese and greens.

Salsa

The flesh of watermelon can be diced up to make a sweet fruit salsa served with tortilla chips.

Pickles

Watermelon rind can be pickled and eaten as a tangy, crunchy snack or garnish like cucumbers.

Stir fries and Curries

Watermelon flesh and rinds can be added to savory stir fries and curries popular in countries like Thailand and India.

Soups

Watermelon rind and flesh can be added to gazpacho or broth-based soups. The melon adds natural sweetness and texture.

Side Dishes

Slices or cubes of watermelon can be served as a side dish with savory barbecue dishes instead of potato salad or beans.

Juices and Smoothies

Watermelon juice or smoothies can be made by blending the fruit with vegetables like tomatoes, carrots or spinach.

In these ways, watermelon takes on more of a vegetable-like role by being paired with other vegetables, incorporated into savory dishes, or blended into veggie juices and smoothies.

Nutrition Profile: Fruit vs Vegetable

One way to determine whether a food is more of a fruit or vegetable is by examining its nutrition profile. Here is how the nutrient content of watermelon compares to typical fruits and vegetables:

Sugar Content

Fruits are typically higher in natural sugars like fructose and glucose. Vegetables contain more starchy carbohydrates from fiber and complex carbs.

Watermelon sugar content: 7.55g per 100g

Apple sugar content: 10.39g per 100g

Carrot sugar content: 4.74g per 100g

So watermelon is lower in sugar than most fruits, but higher than many vegetables.

Fiber Content

Fruits generally contain around 2-4g fiber per 100g serving. Vegetables can range from 2-6g per serving depending on the type.

Watermelon fiber content: 0.4g per 100g

Apple fiber content: 2.4g per 100g

Carrot fiber content: 2.8g per 100g

So watermelon is very low in fiber compared to both fruits and vegetables.

Lycophene Content

Lycopene is a powerful antioxidant found in produce, especially red and pink fruits and vegetables like tomatoes and watermelon.

Watermelon lycopene content: 4.5 - 9.11mg per 100g

Tomato lycopene content: 8.8 - 42mg per 100g

Watermelon has an antioxidant profile similar to tomatoes and other red vegetables.

Potassium Content

Potassium is plentiful in fruits and vegetables. It plays essential roles in heart health, fluid balance and nerve transmission.

Watermelon potassium content: 112mg per 100g

Banana potassium content: 358mg per 100g

White potato potassium content: 421mg per 100g

So watermelon provides potassium, but less than most fruits and vegetables.

In terms of sugar, fiber, antioxidants and minerals, watermelon falls somewhere between typical fruits and vegetables. This exemplifies its dual fruit-vegetable nature.

How Watermelon is Classified

So is it a fruit or a veggie? Watermelon is generally classified in the following ways:

Botanically

It is a fruit. Watermelon is part of the Cucurbitaceae family which includes fruits like cucumber, pumpkin and squash.

Culinary Uses

It can be considered both a fruit and vegetable. Watermelon is used in both sweet desserts and savory dishes.

Nutritionwise

It is an intermediary between fruits and vegetables due to its sugar content, fiber content and mix of antioxidants.

Commercially

Watermelon is generally classified as a fruit. It is sweeter than most vegetables and does not have enough starch to be considered a starchy vegetable.

On food pyramid nutrition guides, watermelon is usually placed in the fruit category along with melons and berries.

So while watermelon is botanically and commercially a fruit, it has some properties of a vegetable and can certainly be enjoyed as one in savory dishes and recipes.

Health Benefits of Watermelon

Watermelon is healthy and hydrating whether you classify it as a fruit or veggie. Here are some of the top nutrients and health benefits it provides:

Hydration

Watermelon is over 90% water, making it ideal for hydration on hot summer days.

Vitamin C

A 1 cup serving provides 12% of the RDI of immune-boosting vitamin C. This is similar to a medium orange.

Lycopene

Watermelon contains the antioxidant lycopene which gives its red flesh color. Lycopene may protect against certain cancers.

Vitamin A

It contains beneficial carotenoids like beta-carotene which convert to vitamin A in the body.

Potassium

Watermelon is a source of potassium, an essential mineral for heart health and fluid balance.

Citrulline

The amino acid citrulline in watermelon may aid workout recovery and cardiovascular health.

Watermelon is also low in calories with only 46 calories per cup. It provides various vitamins, minerals and antioxidants with few carbs.

Using Watermelon as a Fruit

While watermelon works great in savory dishes, its sweet flavor also lends itself to use as a nutritious fruit. Here are some ways to enjoy watermelon as a fruit:

Smoothies

Blend cubed watermelon with yogurt and mint or lime juice for a refreshing drink.

Fruit Salads

Toss watermelon chunks into a mixed fruit salad with berries, mango and pineapple.

Sorbet

Puree watermelon flesh to naturally sweeten up homemade sorbet.

Juice

Use a juicer to make watermelon juice and combine it with other fruit juices.

Kebabs

Alternate watermelon chunks with other fruits like pineapple and peaches on a skewer.

Cakes

Fold watermelon puree into cake batter or use cubes in fruit-filled cakes.

Enjoy watermelon as a sweet treat along with berries, citrus fruits, mangos, peaches and pineapples.

Risks and Precautions

Watermelon is generally very healthy and safe to eat for most people. However, there are some precautions to keep in mind:

• Allergies: Those with oral allergy syndrome may react to raw watermelon. Cooking the fruit can help reduce reactions.
• Digestive issues: Some people report looser stools or diarrhea when eating a lot of watermelon. This is likely due to its high water and sugar content.
• Pesticides: If eating rind, choose organic watermelon to lower pesticide exposure.
• Blood sugar: While watermelon has a low glycemic index, people with diabetes should monitor portions to prevent spikes.
• Careful chewing: Make sure to chew watermelon thoroughly to avoid choking on the flesh or seeds.

Always introduce new foods slowly and watch for any signs of an allergic reaction or intolerance.

The Bottom Line

While it is botanically a fruit, watermelon also has some properties of a vegetable. It has a more savory mild flavor than most fruits and contains some starch and antioxidants found in veggies.

Watermelon can be used interchangeably as a fruit and vegetable in recipes from salads to smoothies. No matter how you categorize it, watermelon is a healthy, hydrating food that can be enjoyed in both sweet and savory dishes.

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.