Watermelon rind

Vegetable

Item Rating: 80/100

1 serving (100 grams) contains 30 calories, 0.6 grams of protein, 0.2 grams of fat, and 7.6 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		71.4
% Daily Value*
Total Fat		0.5 g	0%
	Saturated Fat	0.1 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		2.4 mg	0%
Total Carbohydrates		18.1 g	6%
	Dietary Fiber	1.0 g	3%
	Sugars	14.8 g
protein		1.4 g	2%
Vitamin D		0 mcg	0%
Calcium		23.8 mg	1%
Iron		0.5 mg	2%
Potassium		266.7 mg	5%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🧂 Low sodium

🧂 Low salt

🍞 Low carbs

Source of Calories

Fat: 4 cal (5.5%)

Protein: 5 cal (6.8%)

Carbs: 72 cal (87.8%)

About Watermelon rind

Watermelon rind, the firm outer layer of the fruit beneath the green skin, is often overlooked as a food source but is actually edible and nutrient-rich. Originating from Africa, watermelon is now cultivated globally and featured prominently in various cuisines—such as pickles in Southern American cooking or stir-fries in Asian cuisine. The rind is lower in sugar than the juicy flesh but contains essential nutrients like vitamin C, vitamin B6, and citrulline, an antioxidant. Additionally, watermelon rind is rich in dietary fiber and contains small amounts of potassium and magnesium, making it a low-calorie food with hydrating and digestive-supporting properties. Though typically discarded, exploring its culinary uses can add diversity to meals while reducing food waste.

Health Benefits

• Improves hydration due to its high water content (nearly 90%).
• Supports immune health with vitamin C (8-10% of daily value per 100g).
• Aids digestion with dietary fiber that promotes gut health.
• Assists muscle recovery through citrulline, which helps reduce post-exercise soreness.
• Contributes to heart health with potassium, which regulates blood pressure.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, low-calorie diets

Not suitable for: Low-fiber diets, individuals with high potassium restrictions

Selection and Storage

Refrigerate watermelon rind in an airtight container for up to 7 days. Wash thoroughly before use to remove pesticides or dirt from the skin.

Common Questions About Watermelon rind Nutrition

Is watermelon rind high in protein?

Watermelon rind is not high in protein, containing less than 1 gram per serving (approximately 1 cup). While it is low in protein, it is a good source of dietary fiber and contains small amounts of vitamins like vitamin C and B6.

Can I eat watermelon rind on a keto diet?

Watermelon rind can be consumed on a keto diet but should be eaten in moderation due to its carbohydrate content. A 1-cup serving of watermelon rind contains about 6 grams of carbs with approximately 1 gram of fiber, resulting in 5 grams of net carbs.

Are there health benefits to eating watermelon rind?

Yes, watermelon rind offers health benefits as it is rich in fiber, which supports digestion, and contains citrulline, an amino acid that may promote muscle recovery and improve blood flow. Additionally, it is low in calories and hydrating, making it a beneficial addition to a balanced diet.

How much watermelon rind should I eat in one serving?

A recommended serving size is about 1 cup of chopped watermelon rind (approximately 52 calories). It can be eaten raw, pickled, or cooked, but as it contains dietary fiber, eating too much may potentially cause digestive discomfort for sensitive individuals.

How does watermelon rind compare to the flesh of watermelon?

Unlike the sweet, juicy flesh of watermelon, the rind is less sweet and contains fewer calories and sugar. However, watermelon rind is richer in fiber and citrulline, making it nutritionally distinct. While the flesh is enjoyable fresh, the rind is often prepared as pickles, stir-fries, or blended into smoothies.

Data Sources & Scientific References