Watermelon isn’t just a refreshing summer fruit; it can be a powerhouse of hydration and nutrition during pregnancy. Packed with vitamins, antioxidants, and electrolytes, watermelon can help manage common pregnancy discomforts, including mild swelling, constipation, and nausea [1].
Whether you are in your first trimester or nearing your due date, watermelon can be a delicious and healthful addition to your diet. As with any dietary change during pregnancy, it is always best to consult with your Primary Care Physician or Obstetrician.
In this blog, we explore the science-backed benefits, nutritional profile, and safety tips for enjoying watermelon while pregnant.
Nutritional Value of Watermelon
Let’s look at the nutritional composition of watermelon (per 100g serving) [5]:
| Nutrient |
Amount (per 100g) |
| Energy | ~30 Kcal |
| Carbohydrates | 7.6 g |
| Fibre | 0.4 g |
| Protein | 0.6 g |
| Fat | 0.2 g |
| Vitamin C | 8.1 mg |
| Vitamin A | 569 International Units (IU) |
| Potassium | 112 mg |
| Magnesium | 10 mg |
| Calcium | 7 mg |
Health Benefits of Watermelon During Pregnancy
During pregnancy, incorporating watermelon into your diet can offer various benefits to support your well-being and your baby’s development. Some of these benefits include:
1. Preventing Pregnancy Dehydration and Relieving Nausea
Watermelon has a remarkable water content of around 91% [5]. Eating foods with a high water content helps keep you hydrated, which is crucial for overall health and supporting your baby’s development, especially during the first trimester. The refreshing and hydrating properties of watermelon may also help to relieve mild nausea and symptoms of morning sickness [3].
2. Potential Relief from Heartburn
Watermelon’s ample water content and natural properties may help to neutralise stomach acid, offering the potential to alleviate heartburn and provide relief from gastrointestinal distress.
3. Managing Mild Swelling (Edema)
Swelling in the hands, feet, and ankles (gestational oedema) is common during pregnancy. Watermelon’s high water and electrolyte (like potassium) content supports healthy circulation and fluid balance, which may help reduce mild fluid retention and swelling [5].
4. Supporting Regular Bowel Movements
Pregnancy can sometimes lead to constipation. Watermelon’s fibre content, though small, combined with its high water volume, can aid in maintaining regular bowel movements and promoting digestive health.
5. Relief from Muscle Cramps
Watermelon is a source of electrolytes, such as potassium and magnesium, which play a role in muscle function. Consuming these minerals can help prevent or relieve common muscle cramps during pregnancy, supporting optimal muscle functioning [5].
6. A Natural Boost for Skin Health
Watermelon contains high levels of vitamins A and C, which contribute to the nourishment and elasticity of the skin. The fruit is also rich in the antioxidant lycopene, which protects the body from oxidative stress and may offer a degree of protection against sun damage [1].
7. Immunity Support
Watermelon’s rich Vitamin C content acts as an antioxidant and helps boost the immune system, potentially helping to protect you and your baby from infections and illnesses [5].
8. Cardiovascular Health and Blood Pressure
Watermelon contains citrulline, an amino acid that the body converts to arginine. This process supports the relaxation and dilation of blood vessels, potentially promoting healthy blood flow and maintaining a healthy heart [4]. The potassium content may also help in managing blood pressure in pregnant women, making it a valuable addition to the maternal diet [5].
9. Essential for Healthy Vision
Watermelon is a natural source of Vitamin A, which is crucial in promoting optimal vision for both the mother and the developing baby.
10. Supporting Foetal Bone Formation
Watermelon is a source of essential minerals, such as calcium and magnesium, which are crucial components for fortifying the skeletal structure and development of your growing child [5].
Ways to Include Watermelon in Your Pregnancy Meal Plan
Here are some innovative and refreshing ways to incorporate watermelon into your meals:
- Watermelon Salad: Create a refreshing salad by combining diced watermelon with cucumber, mint leaves, and a sprinkle of lime juice. This is a perfect side dish or a light meal option.
- Watermelon Smoothie: Blend chunks of watermelon with Greek yoghurt, a splash of coconut water, and a handful of spinach for a nutritious and hydrating smoothie.
- Watermelon Salsa/Chaat: Dice watermelon, tomatoes, red onions, jalapeños (optional), and cilantro to create a delicious and vibrant salsa. Enjoy it with whole-grain chips or as a topping for grilled protein.
- Watermelon Popsicles: Blend the watermelon pieces until smooth, then transfer the juice into popsicle moulds. Freezing this provides a nourishing and refreshing treat.
- Watermelon and Quinoa Salad: Mix cooked quinoa with diced watermelon, feta or goat cheese (ensure cheese is pasteurised), fresh herbs, and a light dressing for a satisfying and protein-rich salad.
Is Watermelon Safe During Pregnancy? What You Should Know
Watermelon is generally safe to consume during pregnancy, but there are a few safety considerations to remember:
- Allergies: Some individuals may have allergies to watermelon. If you experience any adverse reactions after consuming watermelon, such as itching, swelling, or difficulty breathing, discontinue consumption and seek immediate medical attention.
- Pesticide Residue: Watermelon, like other produce, can contain pesticide residue. Opt for organic watermelon or thoroughly wash and scrub the exterior of the fruit before cutting to minimise potential exposure.
- Gestational Diabetes: If you have gestational diabetes, you must monitor your carbohydrate intake, including the natural sugars in watermelon. It has a high Glycemic Index (GI), meaning it can cause a rapid spike in blood sugar when consumed in large portions. Work with a doctor or a registered dietitian to determine the appropriate portion size and incorporate watermelon into your meal plan without causing blood sugar spikes.
- Foodborne Illnesses: As with any fresh produce, there is a small risk of contamination with bacteria like Salmonella or E. coli after the fruit is cut. To reduce this risk, choose ripe, undamaged watermelon, wash it thoroughly before cutting, and store cut pieces promptly in the refrigerator at a safe temperature.
Conclusion
Including watermelon in your pregnancy diet is a simple yet effective way to stay hydrated and support your body’s changing needs. From easing morning sickness and constipation to promoting skin health and foetal bone development, this fruit offers more than just great taste.
Remember to consume it in moderation, choose fresh options when possible, and always consult your healthcare provider if you have gestational diabetes or known food allergies. When enjoyed safely and as part of a balanced diet, watermelon can add a juicy burst of nutrition to your journey through motherhood.
Expert Quotes
“Watermelon is a rich source of water, antioxidants, and essential vitamins that can support maternal health and foetal development. It can be a nutritious and refreshing addition to your pregnancy diet plan.”
– Dr. Lakshmi
Disclaimer
The information provided in this blog is for informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your Primary Care Physician, Obstetrician, or another qualified health provider with any questions you may have regarding a medical condition or dietary changes during pregnancy.
Frequently Asked Questions
When is the best time to eat watermelon during pregnancy?
Watermelon can be consumed at any time during pregnancy. It makes a refreshing snack and can be included in meals or smoothies. Enjoy it as part of a balanced diet to reap the benefits of its nutrients and hydration properties.
Does watermelon have cooling or warming properties?
In traditional medicine, watermelon is associated with cooling properties due to its high water content and hydrating nature. It can be refreshing during hot weather or to alleviate thirst. However, its effect on body temperature may vary among individuals.
Which fruit is beneficial for baby brain development during pregnancy?
Various fruits rich in folates and omega-3 fatty acids are said to support baby brain development during pregnancy. Some examples include berries, avocados, oranges, and bananas. These fruits also provide vitamins, minerals, and antioxidants for overall body development.
Can I eat watermelon every day during pregnancy?
Eating watermelon daily during pregnancy is generally safe if consumed in moderation and as part of a varied diet. Maintaining a balanced intake of nutrients from different food sources is essential for overall health.
How many watermelons should a pregnant woman consume?
The ideal portion size varies based on individual factors, health status (e.g., blood sugar levels), and dietary needs. It is recommended to incorporate a variety of fruits into the diet, including watermelon, and consult with a doctor or a registered dietitian for personalised advice.
Which fruits are rich in folic acid?
Fruits rich in folic acid include oranges, strawberries, papaya, and bananas. These fruits contribute to the daily intake of this essential nutrient, which is vital for foetal development.
Which fruits are safe to eat during pregnancy?
Most fruits, including watermelon, apples, grapes, pears, and citrus, are safe to eat during pregnancy. However, washing them thoroughly and choosing ripe, fresh fruits is crucial to minimise the risk of foodborne illnesses.
What are some pregnancy superfoods?
Some pregnancy superfoods include leafy greens (spinach, kale), avocados, berries, nuts and seeds, legumes, whole grains, yoghurt, and lean protein. These foods are rich in beneficial nutrients for both the mother and the growing baby.
Which foods naturally contain folic acid?
Foods naturally packed with folic acid include leafy green vegetables, citrus fruits, beans, peas, lentils, fortified cereals, and whole grains. These foods are excellent sources of this vital nutrient for pregnancy.
What foods are high in calcium for pregnancy?
Dairy products, such as milk, cheese, and yoghurt, are commonly known for their high calcium content. Other sources of calcium include tofu, fortified plant-based milks, sardines, salmon, almonds, and leafy green vegetables such as broccoli and kale.
What is the best multivitamin for pregnancy in India?
The best multivitamin for pregnancy in India can vary depending on individual needs. It is advisable to consult a doctor or a prenatal specialist who can recommend a suitable prenatal multivitamin tailored to your specific needs.
Which fruit has the highest amount of folic acid?
Citrus fruits, particularly oranges, are known for their relatively high folic acid content among fruits. Consuming oranges or drinking freshly squeezed orange juice can help meet the recommended intake of folic acid during pregnancy.
References
[1] Naz, A., Butt, M. S., Sultan, M. T., Qayyum, M. M., & Niaz, R. S. (2014). Watermelon lycopene and allied health claims. EXCLI Journal, 13, 650–660. Retrieved October 28, 2025, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4464475/
[2] Timms, K., Holder, B., Day, A., Mclaughlin, J., Forbes, K. A., & Westwood, M. (2022). Watermelon‐Derived Extracellular Vesicles Influence Human Ex Vivo Placental Cell Behavior by Altering Intestinal Secretions. Molecular Nutrition & Food Research, 66(19), 2200013. https://doi.org/10.1002/mnfr.202200013
[3] Tan, P. C., Ramasandran, G., Sethi, N., Razali, N., Hamdan, M., & Kamarudin, M. (2023). Watermelon and dietary advice compared to dietary advice alone following hospitalisation for hyperemesis gravidarum: a randomised controlled trial. BMC Pregnancy and Childbirth, 23(1), 1–9. https://doi.org/10.1186/s12884-023-05797-2
[4] Manivannan, A., Lee, E. S., Han, K., Lee, H. E., & Kim, D. S. (2020). Versatile Nutraceutical Potentials of Watermelon—A Modest Fruit Loaded with Pharmaceutically Valuable Phytochemicals. Molecules, 25(22), 5258. https://doi.org/10.3390/molecules25225258
[5] U.S. Department of Agriculture. (2019). Watermelon, raw (FoodData Central). Retrieved October 28, 2025, from https://fdc.nal.usda.gov/fdc-app.html#/food-details/167765/nutrients
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