Why You Shouldn't Toss Your Watermelon Rinds

If you're like most people, you enjoy the juicy red flesh of watermelon and toss the rind without a second thought. But it turns out that the part you’ve been discarding might actually be one of the most nutritious. Watermelon rinds yes, the firm, pale green part between the flesh and the outer skin are loaded with health benefits that make them worth keeping around.

Here’s what happens when you start eating watermelon rinds, plus simple ways to enjoy them.

1. They're Rich in Citrulline, an Amino Acid Linked to Better Blood Flow

Watermelon rind contains high levels of citrulline, an amino acid that converts into arginine, which helps improve blood flow and circulation. Some small studies suggest citrulline supplementation may support cardiovascular health and even improve exercise performance by reducing muscle fatigue.

In fact, citrulline from watermelon has been linked to:

• Better vasodilation (widening of blood vessels)

• Reduced blood pressure in some populations

• Improved erectile function (in certain studies on arginine)

Though eating the rind won’t replace medical treatments, incorporating it into your diet may offer a subtle cardiovascular boost.

2. They Contain Fiber for Digestive Health

One cup of chopped watermelon rind offers about 1 gram of dietary fiber, which supports digestive health, helps regulate blood sugar, and may promote satiety. While that may not sound like much, every bit counts especially since most Americans don’t reach the recommended 25 grams of fiber daily for women.

Fiber from fruit rinds can also act as a prebiotic, fueling the good bacteria in your gut, which in turn may support immune function and reduce inflammation.

3. They May Support Immune Function and Skin Health

Watermelon rinds are also a source of vitamin C, a powerful antioxidant that helps neutralize free radicals and supports immune health. Vitamin C is also vital for collagen production, which plays a role in maintaining healthy skin and connective tissues.

A one-cup serving of watermelon rind delivers a modest dose of vitamin C nowhere near what you’d get from oranges or bell peppers but still enough to contribute to your overall intake.

4. They’re Low in Calories and Hydrating

Watermelon rind is mostly water, meaning it’s naturally hydrating and very low in calories only about 30–40 calories per cup, depending on how it's prepared. That makes it an excellent snack for hot days or anyone looking to curb their appetite with a crunchy, satisfying option.

Since roughly 75% of Americans are chronically dehydrated, getting more fluids from food especially those high in water content can support energy, digestion, and cognitive function.

5. They Can Be Used in Surprising and Delicious Ways

If you’re new to eating watermelon rinds, you might be wondering how to prepare them. Luckily, there are several tasty ways to enjoy this underrated part of the fruit.

Try these options:

• Quick pickle them in vinegar, sugar, and spices for a tangy, crunchy condiment

• Blend into smoothies with watermelon flesh, mint, and lime

• Stir-fry with garlic and sesame oil for a savory side dish

• Juice along with cucumber and lemon for a refreshing detox-style drink

• Grate and toss into coleslaw or summer salads for added crunch

Pro tip: Peel off the outer green skin to make the rind easier to chew and more palatable.

Any Risks or Side Effects?

There are no significant risks to eating watermelon rind for most people, as long as it's thoroughly washed. However, because it’s a bit tougher and higher in fiber than the flesh, consuming too much in one sitting might cause mild digestive discomfort in sensitive individuals.

Start with small amounts to see how your body responds, and avoid if you’re on a low-fiber diet due to a medical condition.

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