Can You Eat Watermelon Rind? Now Answered

Can you eat watermelon rind

One of the most aptly called fruits is the watermelon. It’s a melon made up of 92 percent water. It’s also high in vitamin A and C, as well as potassium, magnesium, and other essential elements.

The pink flesh is the most popular component of the watermelon, but like its cousin, the cucumber, the entire fruit is edible. Green leftovers, which normally end up in the compost bin, are included in this category.

The rind, which is the green skin that protects all of that juicy, water-logged fruit, is entirely edible.

Can you eat watermelon rind?

“Believe it or not, watermelon rind can (and should) be eaten,” says registered dietitian Brenna Wallace, M.S., RDN, LDN.

According to registered dietitian Ella Davar, R.D., CDN, watermelon rinds have been utilized since ancient Egypt. However, she claims that as people become more mindful of environmental sustainability and zero-waste initiatives, eating the rind is becoming more popular.

“Carrot tops, beet leaves, papaya seeds, and watermelon rinds are all being used in more and more ways,” Davar explains. However, one thing to consider before consuming them is the quality of the vegetables. Look for organically cultivated fruits that haven’t been treated with herbicides or pesticides, according to Davar.

Watermelon rind benefits

According to researchers white and green portions of watermelon are really rich in minerals like magnesium and potassium and provide a variety of health advantages as long as the fruit fulfills quality standards:

They’re a good source of fiber

The white component of the rind is high in fiber, which aids digestion. Fiber-rich diets can improve gut health and help regulate cholesterol and blood sugar levels, in addition to encouraging regularity.

It should be noted that while the rinds are lower in sugar and richer in fiber than the main melon, eating them together helps slow down sugar absorption in the stomach. This is what keeps blood sugar levels stable.

“The average American consumes just 10 to 15 grams of fiber per day, far less than the recommended 25 to 39 grams,” Wallace adds. “However, including watermelon rind in your diet will help you get more fiber.”

They contain beneficial amino acids

A naturally-occurring amino acid called L-citrulline can also be found in the rind. Citrulline has been demonstrated to lower blood pressure and improve athletic performance in persons with hypertension.

According to Davar, the kidneys convert this non-essential amino acid into another amino acid called L-arginine and a molecule called nitric oxide. “Nitric oxide aids in the dilation of veins and arteries, allowing for improved blood flow to both your heart and muscles,” Wallace explains.

Ways to use watermelon rind

Pickling watermelon rind, like cucumber, is a popular technique to reap its numerous advantages. Researchers suggested mixing the rind into a smoothie or adding it to a juice if you don’t like the acidic or sour taste of pickles.

Davar recommends blending strawberries, ice, and lemon juice with one to two watermelon slices to produce a pleasant rind drink (with the rinds, of course). Honey and ginger are optional, according to her.

Other inventive uses for watermelon rinds include shredding them into summer salads and salsas or adding them to grilled kabobs. Watermelons are clearly healthful and varied summer treats, no matter how you eat them.

Reasons To Eat Watermelon Rind

Most people just eat the luscious flesh of a watermelon, but the rind is also edible, and the rind is helpful to your health in a variety of ways. In fact, the rind of watermelon provides 95 percent of the nutritious content.

The rind of a watermelon, like the flesh, is largely made up of water. It can help the kidneys handle waste more efficiently because of its high water content. Furthermore, staying hydrated aids in the reduction of blood pressure.

The rind of a watermelon is high in vitamins C, B6, and A. Eating rinds also provides a good source of potassium and zinc.

Watermelon rind contains citrulline, which can help combat free radical damage and enhance the immune system. A single serving of rind contains vitamins and minerals. You can also eat watermelon seeds. The seeds contain a reasonable amount of carbohydrates, proteins, minerals, fibers, and vitamins.


The health advantages of watermelon back or rinds have been demonstrated. As a result, rather than tossing them out, you should consider eating them. Watermelon rinds can increase libido, improve workout performance, and lower blood pressure.