What are the benefits of yellow watermelon vs red watermelon?

November 3, 2025 •

3 min read

While most people are familiar with the classic red watermelon, a cup of this fruit contains about 90% water, making it incredibly hydrating. But what are the benefits of yellow watermelon vs red watermelon, and how do they differ nutritionally?

Quick Summary

Yellow and red watermelons offer distinct nutritional benefits, primarily due to their different antioxidants. Yellow varieties are rich in beta-carotene, while red is a top source of lycopene.

Key Points

Antioxidant Differences: Red watermelon is rich in lycopene, beneficial for heart and skin health, while yellow watermelon is high in beta-carotene, important for eye health and immunity.
Taste Profiles: Yellow watermelon is often sweeter with a honey or apricot-like flavor, whereas red watermelon has a more classic, intense flavor.
Origin Story: Yellow watermelons were cultivated first, originating in Africa about 5,000 years ago, before selective breeding created the red varieties.
Similarities: Both types are extremely hydrating (over 90% water), low in calories (around 46 per cup), and contain vitamins C and A, and potassium.
Culinary Versatility: Both watermelons can be used interchangeably in recipes like salads, smoothies, and desserts, offering different colors and subtle flavor changes.
Holistic Benefits: Choosing between red and yellow comes down to prioritizing either lycopene's heart benefits or beta-carotene's eye benefits, while both provide excellent hydration and essential nutrients.

Red and yellow watermelons share many similarities, but their key differences lie in their antioxidant profiles, flavor, and origins. The vibrant color of each is a direct result of its unique nutritional compounds, which in turn offer distinct health advantages. Knowing these distinctions can help you choose the best melon for your health goals and taste preferences.

The Antioxidant Showdown: Lycopene vs. Beta-Carotene

The most significant nutritional difference between red and yellow watermelon is the primary antioxidant that gives each its color. Both are potent antioxidants that fight oxidative stress, but they offer specialized benefits for the body.

Benefits of Red Watermelon (Lycopene)

Red watermelon's signature hue comes from lycopene, a powerful carotenoid also found in tomatoes. Watermelon is considered an excellent source of lycopene, which is linked to various health benefits.

Heart Health: Lycopene may contribute to cardiovascular health by supporting healthy blood flow and potentially reducing blood pressure. Its consumption may be associated with a lower risk of heart disease.
Cancer Prevention: As an antioxidant, lycopene can help reduce oxidative stress and inflammation, factors implicated in the development of certain cancers.
UV Protection: Some research suggests lycopene may offer a degree of protection against sun damage, although it is not a substitute for proper sun protection measures.

Benefits of Yellow Watermelon (Beta-Carotene)

Yellow watermelon's golden color is due to beta-carotene, an antioxidant also found in carrots.

Eye Health: Beta-carotene is converted into vitamin A in the body, which is vital for good vision and may help protect against age-related macular degeneration.
Immune Support: Vitamin A also plays a role in maintaining a healthy immune system.
Skin Health: Beta-carotene is thought to promote healthy skin.
Cognitive Function: As an antioxidant, beta-carotene may help support cognitive function.

Flavor and Texture Differences

Aside from nutritional content, red and yellow watermelons have distinct flavors and textures.

Yellow Watermelon Taste: Generally described as sweeter and milder, often with subtle notes of honey or apricot.
Red Watermelon Taste: Offers the classic, intensely sweet watermelon flavor.
Texture: Both are typically crisp and juicy, though texture can vary between specific varieties.

Comparison Table: Yellow vs. Red Watermelon


Feature	Yellow Watermelon	Red Watermelon
Primary Antioxidant	Beta-carotene	Lycopene
Associated Benefits	Eye health, immune function, skin health, cognitive function	Heart health, cancer prevention, UV protection
Flavor Profile	Often sweeter with hints of honey or apricot	Classic, intense watermelon flavor
Origin	First variety cultivated (approx. 5000 years ago)	Result of later cross-breeding for higher lycopene
Water Content	Over 90%	Over 90%
Calories (per cup)	~46 calories	~46 calories

Choosing the Right Watermelon for You

The choice between red and yellow watermelon depends on personal preference and health focus. If you prefer a sweeter taste and want beta-carotene for eye and skin health, yellow is a good option. If heart health and a high dose of lycopene are priorities, red watermelon is a great choice. Both are excellent for hydration, low in calories, and rich in nutrients, suitable for fruit salads, smoothies, and other dishes. The rind and seeds also offer beneficial compounds like citrulline and omega-3 fatty acids.

How to Incorporate Both Watermelons into Your Diet

Fruit Salads: Combine cubes of both red and yellow watermelon for a colorful and nutritious fruit salad.
Refreshing Drinks: Blend each type separately for juices or smoothies, or layer them for visual appeal.
Savory Dishes: Yellow watermelon's sweetness complements savory ingredients like feta or prosciutto in salads.
Summer Cocktails: Use the different juices for unique cocktails or mocktails.

Conclusion: A Win-Win for Health and Flavor

The decision between yellow and red watermelon isn't about which is superior, but rather which aligns with your taste and nutritional goals. Both are hydrating, low-calorie, and rich in vitamins and antioxidants. Red watermelon excels in lycopene content for heart health, while yellow offers more beta-carotene for eye and skin health. Their distinct flavors and similar nutritional value make it easy to enjoy both, reaping a wide range of benefits.

Choosing either red or yellow watermelon provides a healthy and delicious addition to your diet. The primary benefit is enjoying fresh, whole fruit that supports overall well-being.

For more information on watermelon nutrition, you can visit the Watermelon Board website.

Frequently Asked Questions

No, yellow watermelon is a naturally occurring, distinct variety of watermelon. Its yellow flesh is caused by a lack of lycopene and a high concentration of beta-carotene, not a lack of ripeness.

Yellow watermelon varieties are often described as being sweeter than red watermelon, with some tasters noting a honey or apricot-like flavor.

Neither is definitively healthier; they simply offer different benefits. Red watermelon is a better source of lycopene for heart health, while yellow watermelon provides more beta-carotene, which supports eye and skin health.

Yellow watermelon contains very little to no lycopene. Its yellow color is due to the presence of beta-carotene instead.

Yes, you can substitute yellow watermelon for red in most recipes, including salads, smoothies, and juices. The main difference will be the color and the slightly different flavor profile.

Both red and yellow watermelons are equally excellent for hydration, consisting of over 90% water.

Yellow and red watermelons have different antioxidant profiles, leading to specialized health benefits. Yellow varieties were also cultivated thousands of years before red ones became common.