Does Watermelon Skin Have Any Benefits? The Surprisingly Nutritious Rind

November 19, 2025 •

5 min read

While most people throw away the outer white and green layers of a watermelon, numerous studies show the rind contains higher concentrations of valuable nutrients than the sweet red flesh. So, does watermelon skin have any benefits? The answer is a resounding "yes," as the rind offers significant health advantages and culinary versatility.

Quick Summary

The white and green parts of a watermelon, known as the rind, are not just edible but are rich in fiber, vitamins, and antioxidants. It contains particularly high levels of the amino acid citrulline, which can support cardiovascular health and athletic performance. The rind is a nutritious resource often overlooked.

Key Points

Rich in Citrulline: The rind contains high levels of the amino acid citrulline, which improves blood circulation and helps lower blood pressure.
Excellent Source of Fiber: It is packed with dietary fiber, particularly insoluble fiber, that promotes healthy digestion and satiety.
Supports Heart Health: By boosting nitric oxide production, citrulline from the rind helps dilate blood vessels, benefiting the cardiovascular system.
Potent Antioxidants: The rind contains antioxidants like flavonoids and phenolic compounds that combat free radicals and reduce oxidative stress.
Versatile Ingredient: With a mild, cucumber-like flavor, the rind can be pickled, blended into smoothies, or stir-fried as a vegetable.
Reduces Food Waste: Utilizing the entire watermelon, including the rind, is an easy and effective way to minimize kitchen waste.
Enhances Skin Health: The vitamins A and C found in the rind contribute to collagen production and skin cell repair.

Unpacking the Nutritional Profile of Watermelon Rind

The watermelon rind is the firm, white part of the fruit between the juicy red flesh and the tough green exterior. Often discarded as food waste, this part of the melon is surprisingly nutrient-dense. It contains a diverse range of vitamins, minerals, and bioactive compounds that contribute to its numerous health benefits.

Rich Source of Fiber

The rind is an excellent source of dietary fiber, particularly insoluble fiber, which aids in digestion and promotes regular bowel movements. This high fiber content can help prevent constipation and support overall gut health. As a fibrous food, it helps you feel full longer, which may assist in weight management by reducing overall calorie intake. Studies even show incorporating powdered watermelon rind into foods like crackers significantly boosts their fiber content.

High Concentration of Citrulline

Perhaps the most notable benefit of the watermelon rind is its high concentration of the amino acid citrulline. Citrulline is converted by the body into arginine, another amino acid crucial for the production of nitric oxide. Nitric oxide helps relax and dilate blood vessels, which improves blood circulation and lowers blood pressure. This mechanism is linked to several health benefits:

Cardiovascular health: By improving blood flow, citrulline can help reduce the risk of heart disease.
Athletic performance: The improved oxygen delivery to muscles can help reduce muscle soreness and fatigue after exercise.
Erectile dysfunction: Some studies suggest that the boost in nitric oxide may assist in treating mild to moderate cases of erectile dysfunction.

A Powerful Antioxidant Boost

The rind is packed with antioxidants, including flavonoids, carotenoids, and phenolic compounds, which help protect the body from damage caused by free radicals. These antioxidant effects have been linked to potential anti-inflammatory, anti-diabetic, and cardioprotective properties. The rind contains vitamins A and C, which further contribute to its antioxidant capacity and support immune function.

Nutritional Comparison: Watermelon Rind vs. Flesh


Nutrient	Watermelon Rind	Watermelon Flesh	Key takeaway
Citrulline	Higher concentration (approx. 60% more on a fresh weight basis in some studies)	Lower concentration	Rind is a more potent source for citrulline-related benefits.
Fiber	Significantly higher content	Lower content, mainly water	Rind provides crucial dietary fiber for digestive health.
Sugar	Lower in sugar	High in natural sugars	Rind is a healthier, low-sugar option.
Lycopene	Significantly lower amounts, as this pigment is in the red part	Rich in lycopene, giving it its red color	Flesh is a better source for lycopene.
Flavor	Mild, cucumber-like taste	Sweet, juicy taste	Rind's neutral flavor makes it a versatile cooking ingredient.

Creative Ways to Enjoy Watermelon Rind

Because of its mild, slightly cucumber-like flavor and crisp texture, watermelon rind is a surprisingly versatile ingredient. Here are a few popular methods for preparation:

Pickles: Pickled watermelon rind is a classic Southern dish. The rind is cubed or cut into strips, then brined with vinegar, sugar, and spices to create a sweet and tangy condiment.
Smoothies: For a fiber boost, you can add cubed or frozen watermelon rind to your favorite smoothie recipes. Its neutral flavor won't overpower other fruits.
Stir-Fries and Curries: The rind can be stir-fried like a vegetable or added to curries and stews. It takes on the flavors of the surrounding spices and sauce.
Grated Slaw: Grating the rind is an excellent way to create a crunchy, fresh base for a slaw or salad.
Candied Rind: The rind can be candied by simmering it with sugar and spices, creating a sweet treat similar to candied orange peel.

Conclusion: A Treasure, Not Trash

In summary, the question "does watermelon skin have any benefits" is best answered by reframing our perspective. The part of the watermelon most people discard is a valuable, nutrient-rich food. With its high fiber content for digestion and powerful concentration of citrulline for cardiovascular health, the rind offers significant advantages that shouldn't be overlooked. By repurposing this versatile ingredient, you not only enrich your diet but also play a role in reducing food waste. The next time you enjoy a juicy slice of watermelon, save the rind and explore the many creative ways to transform it into a delicious and healthy meal or snack. Healthline has been a reliable source of information regarding the benefits of the rind and how it compares to the flesh.

Can you make juice from watermelon rind?

Yes, you can absolutely juice watermelon rind. It is high in water content and rich in nutrients, making it a healthy addition to a juicer. For a refreshing and nutritious drink, simply add chunks of peeled rind to your juicer along with other fruits or vegetables like lemon, ginger, or green apples.

Is watermelon rind safe to eat raw?

Watermelon rind is safe to eat raw, provided it is properly washed. Its texture is firm and similar to a cucumber, and its flavor is mild. However, due to its high fiber content, introducing it gradually into your diet is recommended to avoid potential digestive discomfort like gas or bloating.

Is it just the white part or the green outer skin too?

While most recipes call for using the white part of the rind, the green outer skin is also edible, though it is tougher and can have a more bitter flavor. Some people choose to use the entire rind in smoothies, while for cooking methods like pickling or stir-frying, it's common to peel off the tough green exterior.

How does watermelon rind compare to cucumber?

Watermelon rind and cucumber are related botanically and share some similarities. The rind has a neutral, cucumber-like flavor and a similar crunchy texture, making it a great substitute in many recipes. However, the rind is richer in certain nutrients, particularly the amino acid citrulline, which is not found in cucumbers in such significant amounts.

How can eating watermelon rind help with skin health?

Watermelon rind contains vitamins A and C, which are beneficial for skin health. Vitamin A helps repair skin cells, and vitamin C boosts collagen production, which improves skin elasticity. In some cultures, rubbing the rind on sunburns or rashes was a folk remedy for soothing irritated skin.

Does citrulline from watermelon rind actually boost athletic performance?

Some research and anecdotal evidence suggest that the citrulline in watermelon rind may boost athletic performance by improving blood flow and oxygen delivery to muscles. However, to achieve significant muscular or cardiovascular benefits, a large quantity of rind or a concentrated supplement may be necessary.

Are there any downsides to eating watermelon rind?

The main downside to eating watermelon rind is that due to its high fiber content, consuming large amounts too quickly can cause digestive issues like bloating or gas. It is best to introduce it gradually into your diet to allow your digestive system to adjust. Ensure you wash the watermelon thoroughly before preparation to remove any surface contaminants.