12 Benefits Of Eating Watermelon During Pregnancy

One fruit, multiple merits - the healthiest and juiciest snack for your pregnancy cravings.

Medically reviewed by Dr. Jennifer Mercier, ND, PhD Dr. Jennifer Mercier Dr. Jennifer MercierND, PhD insta_icon
Written by , B.Desgn, ISSA Certified Specialist In Fitness & Nutrition Tanya Choudhary B.Desgn, ISSA Certified Specialist In Fitness & Nutrition twitter_icon Experience: 2 years
Edited by , BA (Literature & Psychology), PG Diploma Arshiya Syeda BA (Literature & Psychology), PG Diploma linkedin_icon Experience: 7 years
Fact-checked by , BSc (Life Sciences), Certified Health & Nutrition Life Coach Himanshi Mahajan BSc (Life Sciences), Certified Health & Nutrition Life Coach linkedin_icon Experience: 2 years

Pregnancy is a tough phase a woman has to go through. But eating a balanced meal with lots of fruits promotes a healthy pregnancy and also eases other symptoms like morning sickness.

On that note, the consumption of watermelon during pregnancy is gaining interest.

This delicious fruit can be included in the diet of pregnant women as it is safe and replete with nutrients.

Learn more about the benefits this fruit offers during pregnancy. Continue reading.

Watermelon — A Brief

Watermelon benefits during pregnancy
Image: Shutterstock

Scientific Name — Citrullus lanatus
Origin — Southern Africa
Other Names — Tarbooz (Hindi and Urdu), Kadu vrindavana (Marathi), puchakaya (Telugu), Kallangadi (Kannada), Tormuj (Bengali), and Indrak (Gujarati)

With summer comes the sweet and alluring scent of watermelon! The fruit that is known to quench your thirst and satisfy your taste buds without any effort (if we can forget the trouble of picking out the annoying seeds).

Watermelon, as the name suggests, is a fruit with 92% water and 100% taste, making it one of the best low-calorie foods out there. It has a typical sweet, juicy, crunchy flavor with an appealing granular texture that makes it one of the top choices to beat the summer heat.

This summer fruit is an excellent source of essential nutrients, including vitamins A, C, B6, magnesium, and potassium (1). Watermelon also contains high fiber, a property that makes it a part of the ‘tummy-filling’ clan. The seeds of this fruit are crunchy and wholly edible.

This was watermelon and its properties in a nutshell. Let’s move on to the next section to know about its importance during pregnancy. Stay with us!

Health Benefits Of Watermelon During Pregnancy

  1. Eases Heart Burns
  2. Reduces Swelling In Feet And Hands
  3. Alleviates Morning Sickness
  4. Prevents Dehydration
  5. Reduces Muscle Cramps
  6. Prevents Pigmentation
  7. Boosts Immunity
  8. Treats Constipation
  9. Soothes Heat Rashes
  10. Cures Urinary Tract Infection (UTI)
  11. Promotes A Healthy Vision
  12. Supports Fetus Bone Formation
  13. Why should we include watermelon in a pregnancy diet? What makes this fruit so special?

Let’s find out:

1. Eases Heart Burns

Watermelon helps in easing heart burn during pregnancy
Image: Shutterstock

Watermelon is very soothing for the stomach and the food pipe. Pregnant women suffer from various digestive health problems like acidity and heartburn. Watermelon has cooling properties that help ease these problems, giving instant relief.

So next time your stomach gives you trouble, go for a watermelon treat and you’ll be fine!

2. Reduces Swelling In Feet And Hands

Edema, or light swelling of the feet and hands, is very common during pregnancy.

Watermelon with its high water content reduces the blockages in the veins and the muscles and thus helps prevent edema.

3. Alleviates Morning Sickness

Watermelon, consumed during the mornings, gives a very refreshing, soothing and light start to the day. It also contains nutritional and energizing properties that prevent the occurrence of morning sickness.

It is a good idea for a pregnant woman to start the day with a glass of fresh watermelon juice. Try it today!

Note: Add a dash of lemon and rock salt to your watermelon juice, if you like it savory and fine.

4. Prevents Dehydration

Watermelon helps in preventing dehydration during pregnancy
Image: Shutterstock

All pregnant women are advised to drink plenty of water to prevent dehydration. Dehydration can cause premature contractions and lead to a premature birth.

Watermelon contains more than 90% water and eating it is a great way to stay hydrated.

5. Reduces Muscle Cramps

During pregnancy, a woman’s body goes through a wide array of changes. The extra weight and hormonal changes can cause the muscles and bones to ache.

Consuming watermelon in any of its forms helps the body cope better with these changes and ease the muscle cramps.

6. Prevents Pigmentation

Many pregnant women suffer from pigmented skin. This irritating problem can take away the joy from pregnancy.

Watermelons keep the bowel movements smooth and ease the digestion of food. This, in turn, affects the skin texture for good. The pigmentation of the skin in various parts of the body is minimized by the regular cleansing of the body.

So, eat watermelon for that glowing look!

7. Boosts Immunity

When you are pregnant, your body is fending for two souls—you and your growing baby. Any lapse in your health can directly affect fetal growth and development.

Don’t worry! Having watermelon regularly can help strengthen and enhance your immune system support.

This fruit contains lycopene, an antioxidant that is responsible for its red color, which helps reduce the chances of pre-eclampsiai  High blood pressure during pregnancy that can lead to an early delivery. Symptoms include swelling and protein in your urine. by 50 percent. It also plays an important part in building up your immunity which might see a drop during pregnancy (2), (3).

8. Treats Constipation

Watermelon helps in treating constipation during pregnancy
Image: Shutterstock

Constipation is a common problem during pregnancy.

Watermelon is a safe and reliable cure to clear away your disrupted bowel movements. It is highly rich in fiber which promotes stool formation, and its water content helps clear the passageway, creating pressure for bowels.

9. Soothes Heat Rashes

Pregnancy also paves the way for more body heat, resulting in heat rashes that can cause irritation and itching. Watermelon, with its high hydrating power and cooling properties, is an excellent solution for these rashes.

This summer fruit also prevents the persistent dryness of the skin, keeping it hydrated and itch-free 24/7.

10. Cures Urinary Tract Infection (UTI)

In the early stages of pregnancy, many women complain of urinary tract infection (UTI). It’s a common yet annoying problem that multiplies with our inability to go for proper medication during pregnancy.

Fret not! Here is a tried-and-tested natural formula to put an end to this disorder. Watermelons!

This juicy fruit is perfect for urinary tract health due to its high water content and antibacterial properties. This way watermelon helps flush the stagnating bacteria from the urinary tract, relieving you from constant and painful urination.

11. Promotes A Healthy Vision

Vitamin A is one of the most important prenatal vitamins. Watermelon contains beta-carotene, an antioxidant that gets converted into vitamin A, in abundance (4). This way it helps scavenge free-radicals that may cause severe damage to the cells.

Vitamin A is also related to a healthy vision, as it helps protect the outer layer of the eye (cornea). It also facilitates a healthy optical nerve transmissioni  The process in which messages are transmitted by the optic nerve in our eye to the brain to create images, thus enabling us to see. (5).

12. Supports Fetus Bone Formation

Watermelon is also particularly high in calcium and potassium, minerals that are directly linked to the proper bone development of your unborn baby.

protip_icon Quick Tip
According to Ayurveda, the best time to consume watermelon is between 10 AM and 12 PM. The digestive capacity is maximum during this time.

These benefits are attributed to the rich and diverse nutritional profile of watermelon. Learn some nutrition facts about watermelon in the next section.

Watermelon Nutrition

Watermelon is not only a refreshing fruit, but it also offers a range of nutritional benefits. This juicy treat is primarily composed of water and has about 91.4% water content, making it an excellent choice for hydration, especially on hot days. It is relatively low in calories, providing around 30 kcal per 100 g serving (1).

This fruit is a good source of vitamin C, offering 8.1 mg per 100 g, that may support the immune system and promote healthy skin. It is also a decent source of potassium, with 112 mg, that helps maintain healthy blood pressure levels. Also, watermelon contains some essential minerals like magnesium (10 mg) and small amounts of other vitamins and minerals, contributing to overall nutrition (1).

So, don’t forget to include a daily dose of watermelon in your diet!

Ways To Consume Watermelon During Pregnancy

You can get creative and use this fruit in a number of ways. Here’s how you can include watermelon in your pregnancy diet. Some of the tried-and–tested watermelon recipes are given below. Have a look:

1. Watermelon Lemonade

Watermelon lemonade
Image: Shutterstock

Cheers to the most refreshing juice of the century! This perfect mix of sweet and sour taste is for would-be moms who like to experiment with their drinks.

You Will Need
  • 4 cups cubed watermelon
  • 1/2 cup fresh lemon juice
  • 1/2 cup sugar
  • 4 cups cold water
  • Ice cubes
What You Need To Do
  1. Throw in watermelon chunks into a blender and puree till smooth. You will need to alternate the setting from high to medium every 30 seconds.
  2. Pass this puree through a fine mesh and take out the juice. Store the resultant in a glass tumbler and place it aside.
  3. For the second half of this recipe, bring the sugar and half a cup of water together in a low bottom saucepan. Put the pan on a medium heat and cook till the sugar dissolves completely. Keep stirring, or the solution might stick to the pan. This might take you about 5 minutes.
  4. Remove the pan from the heat and keep it aside.
  5. In a separate jug, mix half a cup of lemon juice in three cups of water and add sugar mixture to it.
  6. Add ice cubes to a glass and put three scoops of previously made watermelon puree in it. Top it off with lemonade. Stir it gently.
  7. Your daily power-booster is ready!
  8. This recipe makes about twelve glasses. You can store the puree and extra juice in the refrigerator for further use.

2. Watermelon Popsicle

Watermelon popsicle
Image: Shutterstock

This easy to make recipe is perfect to cure morning sickness.

You Will Need
  • 2 cups of watermelon (seedless), cubed
  • 1/2 cup water
What You Need To Do
  1. Puree two cups of cubed watermelon and pass it through a fine sieve to remove any impurities.
  2. Add half a cup of water to this juice and mix well.
  3. Take an ice-popsicle mold and pour this mixture on it.
  4. Let it freeze for 8 to 10 hours.
  5. Your healthy watermelon popsicle is ready to cool your morning heat!

3. Watermelon Salsa

Watermelon salsa
Image: Shutterstock

Here is a dip that can go with your pregnancy cravings!

You Will Need
  • 3 cups finely chopped watermelon
  • 1 cucumber, diced
  • 1 mango, diced
  • 1 small onion, finely chopped
  • 1 tablespoon finely chopped basil leaves
  • 1 1/2 teaspoons lime zest
  • 1/4 cup lime juice
  • 1 tablespoon sugar
  • Salt and pepper
What You Need
  1. Take a big bowl and add watermelon, cucumber, mango, onion, basil leaves and lime zest to it. Toss them well.
  2. Now pour in lime juice, sugar, salt, and pepper. Mix well.
  3. Your salsa is ready. Serve this tasty treat with nachos or chips and kill your hunger pang!

4. Watermelon, Arugula, Feta and Mint Salad

Watermelon salad
Image: Shutterstock

Bored with the regular salads? Try this one!

You Will Need
  • 1 1/2 cups seedless watermelon, diced
  • 1 1/2 cups arugula (rocket salad)
  • 1/4 cup fresh mint, chopped
  • 1/3 cup feta cheese, crumbled
  • 1/4 cup finely sliced red onion
  • 2 tablespoons fresh lime juice
  • 1 tablespoon extra virgin olive oil
  • 6 olives, chopped
  • Salt and pepper, to taste
What You Need To Do
  1. In a big bowl, combine the onion, olives, olive oil, and lime juice.
  2. Let the mixture stay for 15-20 minutes.
  3. Add diced watermelon, mint, arugula, and feta.
  4. Toss to make sure that the dressing coats the added ingredients well.
  5. Your tasty salad is ready to devour!

5. Watermelon Jelly

Watermelon jelly
Image: Shutterstock

Love jellies? Then this recipe is just for you!

You Will Need
  • 3 cups watermelon juice
  • 100 grams gelatin
  • 1/2 cup white sugar
  • 1/4 cup fresh lime juice
  • 1 teaspoon canola oil
What You Need To Do
  1. In a small bowl, combine gelatin with one cup of freshly made watermelon juice. Let it stand for 3 to 5 minutes.
  2. Place a deep bottom saucepan over medium heat and pour the remaining watermelon juice into it. Add sugar and mix till the sugar dissolves completely.
  3. Pour lemon juice and gelatin mixture into the pan. Whisk well. Remove the pan from the heat.
  4. Take an 8-inch baking dish and lightly grease it using the canola oil. Pour the mixture into it and cover the dish with a lid. Refrigerate overnight.
  5. Cut the jelly into small cubes for consumption the next day.
protip_icon Fun Fact
It’s a common myth that if a pregnant woman craves sweet watermelon, the baby might be a girl!

A Word Of Caution

Though watermelon is incredibly good for health, it does have a few side effects, especially when you go overboard with this yummy fruit. Have a look:

  • Excessive consumption of watermelons can lead to high levels of blood glucose and, in turn, to gestational diabetes.
  • Using watermelon as a cleanser can flush out even the essential nutrients from the body.
  • Watermelon spoils quickly. So, avoid any form of watermelon that has stayed in the open for long as it may cause gastrointestinal problems and lead to nausea and vomiting. Eat freshly cut melons and drink fresh juice.
  • Last but definitely not the least, consult your doctor if you plan to include watermelon in your diet. Your doctor knows your situation best and can recommend the right portions for maximum benefits.

Infographic: Top 6 Reasons To Have Watermelon During Pregnancy

There is no doubt watermelon is a delightful fruit to consume, and the above benefits prove its usefulness even during pregnancy. The best part is that this tasty, juicy fruit can help you overcome the most common problems faced by pregnant women.

Check out the infographic below to learn about some specific health advantages watermelons have to offer to those of you who are expecting.

top 6 reasons to have watermelon during pregnancy (infographic)

Illustration: StyleCraze Design Team

Fruits are an inseparable part of a pregnant women’s diet as they help promote a healthy pregnancy and fetal development. One such fruit is watermelon. Consuming watermelon can have a number of benefits for pregnancy health. It eases heartburn, prevents dehydration, soothes heat rashes, prevents pigmentation, reduces muscle cramps, boosts immunity, and treats constipation. However, excess intake of watermelon may cause gestational diabetes. Hence, moderate consumption is advised. Try including any of the recipes mentioned above with this fruit to enjoy watermelon in a healthy manner.

Frequently Asked Questions

Does watermelon cause cold and cough?

The intake of watermelon offers many benefits, and it has long been reported to be beneficial in the prevention and treatment of cold (6). However, persistent coughing is one of the most common symptoms of watermelon allergy.

Is watermelon hot or cold for the body?

Watermelon has cooling properties and it is cold for the body.

When should you not eat watermelon?

Watermelons are not recommended to be consumed at night because of their slow digestion. Eating them in excess at night may cause irritable bowel syndromei  A common disorder that affects the stomach and intestines, causing abdominal pain, diarrhea, and constipation. .

Key Takeaways

  • Watermelon is rich in vitamins and minerals.
  • It helps keep the body cool and comfortable during pregnancy.
  • It may help boost the immune system and assist in the development of the fetus.
  • Consuming watermelon may relieve symptoms of morning sickness and prevent dehydration.
  • Watermelon contains fewer calories and is safe to be consumed as a part of the diet during pregnancy.
watermelon during pregnancy_illustration

Image: Dall·E/StyleCraze Design Team

Eating watermelon can work wonders on pregnant individuals. Watch this video to learn more about the health benefits of eating watermelon during pregnancy.


Articles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. Read our editorial policy to learn more.

  1. Watermelon raw
  2. Versatile Nutraceutical Potentials of Watermelon—A Modest Fruit Loaded with Pharmaceutically Valuable Phytochemicals
  3. Effect of lycopene on pre-eclampsia and intra-uterine growth retardation in primigravidas
  4. Consumption of watermelon juice increases plasma concentrations of lycopene and beta-carotene in humans
  5. The Role of Vitamin A in Retinal Diseases
  6. Watermelon as a potential fruit snack
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Jennifer Mercier has been in the practice of women's health since 1999 and has garnered 22 years of experience. Her practice started with Massage Therapy and Midwifery and then advanced into Naturopathic Medicine. While Dr.Jen enjoyed attending births, the schedule along with being a mother was very intense. So now, she primarily focuses on pre-conceptual care, infertility, pelvic pain, bio-identical...read full bio

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