What Fruit Is Highest in Nitric Oxide?

October 3, 2025 •

4 min read

While no fruit contains nitric oxide directly, watermelon is widely considered the top fruit for boosting nitric oxide levels due to its high concentration of the amino acid L-citrulline. The body converts L-citrulline into L-arginine, which then gets converted into nitric oxide.

Quick Summary

Watermelon is the top fruit for naturally boosting nitric oxide because it provides abundant L-citrulline. Other fruits like pomegranate and berries offer antioxidants that protect existing nitric oxide and enhance production. The body converts precursors, not the gas itself, into beneficial nitric oxide.

Key Points

Watermelon is the top fruit: It is the best fruit source of L-citrulline, a precursor to nitric oxide.
Pomegranate protects nitric oxide: Its potent antioxidants protect nitric oxide from breakdown, preserving its function.
Berries enhance nitric oxide: Flavonoid antioxidants in berries support nitric oxide production and bioavailability.
Citrus fruits aid absorption: The high vitamin C content in citrus helps maximize nitric oxide absorption in the body.
Beetroot is a powerful alternative: Though a vegetable, beetroot is extremely high in nitrates, making it one of the most effective foods for boosting nitric oxide.
Consistency is key: Regular intake of these fruits is more effective for sustaining nitric oxide levels than sporadic consumption.
Nitrates from plants are safe: Unlike processed meat, nitrates from fruits and vegetables are accompanied by antioxidants that prevent the formation of harmful compounds.

Understanding How Nitric Oxide Is Produced from Fruits

Nitric oxide (NO) is a vital molecule produced naturally by the body that plays a key role in various physiological functions, most notably by relaxing and widening blood vessels to improve blood flow. You cannot eat nitric oxide directly, as it is a gas, but you can consume foods containing specific compounds that the body uses as precursors to make it. Fruits and vegetables contain two primary types of precursors: nitrates and amino acids like L-citrulline and L-arginine. The highest nitric oxide-boosting effect comes from fruits rich in L-citrulline, a non-essential amino acid.

The Role of L-Citrulline

Watermelon is renowned as the fruit with the most L-citrulline, a compound that the body efficiently converts to L-arginine, the direct precursor for nitric oxide. A small 2016 study found that drinking watermelon juice daily for two weeks significantly increased the body's nitric oxide bioavailability. The concentration of L-citrulline varies by cultivar, with some red-fleshed and seedless watermelons being particularly high in this amino acid. Other members of the Cucurbitaceae family, such as casaba melon, cucumbers, and pumpkins, also contain L-citrulline, but in much smaller quantities than watermelon.

The Importance of Antioxidants

Some fruits increase nitric oxide availability by supplying powerful antioxidants that protect it from being broken down by oxidative stress. This preserves the nitric oxide already present in the body. Pomegranates, for instance, are loaded with potent antioxidants called polyphenols, which shield nitric oxide from oxidative damage and enhance its activity. Berries, particularly blueberries and cranberries, also contain flavonoid antioxidants that help improve nitric oxide production and bioavailability. Citrus fruits like oranges and grapefruit are rich in vitamin C, another key antioxidant that boosts nitric oxide levels by increasing its absorption and maximizing its effect.

Comparison of Top Nitric Oxide-Boosting Fruits and Foods

To understand the best dietary options, it's helpful to compare how different foods contribute to nitric oxide production. This table highlights some of the key players.


Food/Ingredient	Primary Nitric Oxide-Boosting Mechanism	Key Nutrient(s)	Impact on Blood Flow	Notes
Watermelon	Provides high levels of L-citrulline, which the body converts to L-arginine and then to nitric oxide.	L-citrulline, Lycopene	High	Top fruit source of L-citrulline.
Pomegranate	Rich in antioxidants (polyphenols) that protect existing nitric oxide from oxidative damage, preserving its function.	Polyphenols, Vitamin C	High	Research links consumption to improved circulation.
Berries (e.g., blueberries)	Contains flavonoid antioxidants that enhance the production and bioavailability of nitric oxide.	Flavonoids, Vitamin C	Medium to High	A study showed blueberry polyphenols increase nitric oxide.
Citrus Fruits	High in Vitamin C, which increases nitric oxide bioavailability and absorption.	Vitamin C	Medium	Supports the body's existing nitric oxide production pathways.
Beetroot	Excellent source of dietary nitrates, which convert to nitric oxide in the body.	Dietary Nitrates	Very High	While not a fruit, it is a superior source often compared to fruits for NO boosting.

Integrating Nitric Oxide-Boosting Fruits into Your Diet

While beetroot and leafy greens like spinach are potent nitric oxide boosters due to their high nitrate content, incorporating fruits is a delicious and diverse strategy. A smoothie with watermelon and berries is a great way to combine L-citrulline with protective antioxidants. Pomegranate juice can be consumed daily to support sustained nitric oxide levels and circulation. The key is consistency, as regular consumption of these foods can provide lasting benefits.

Tips for Maximizing Nitric Oxide Benefits:

Combine with Exercise: The positive effects of nitric oxide on blood flow and exercise performance are well-documented. Consuming a fruit rich in citrulline, like watermelon juice, before a workout can enhance blood flow to muscles.
Avoid Mouthwash: Some research suggests that antibacterial mouthwash can interfere with the oral bacteria needed to convert nitrates from foods into nitric oxide. It is best to avoid it when focusing on nitrate-rich diets.
Vary Your Intake: A varied diet that includes different types of nitric oxide-boosting fruits and vegetables ensures you get a wide range of vitamins, minerals, and antioxidants.

Potential Considerations and Risks

For most healthy individuals, boosting nitric oxide through natural dietary sources is safe and beneficial. The nitrates found naturally in fruits and vegetables are generally considered safe, unlike the added nitrates in processed meats, which can form harmful nitrosamines in the body. Excessive consumption of dietary nitrates is not linked to the severe side effects associated with industrial exposure to nitric oxide gas. High doses of L-citrulline or L-arginine supplements, however, can sometimes cause mild digestive issues.

Conclusion

While technically a vegetable, beetroot is arguably the most potent food for stimulating nitric oxide production via its high nitrate concentration. When focusing specifically on fruits, watermelon is highest in nitric oxide due to its rich L-citrulline content. Pomegranates and berries also provide significant benefits by protecting and enhancing nitric oxide activity with their antioxidant properties. By incorporating these delicious and nutrient-dense fruits into your regular diet, you can naturally and effectively support cardiovascular health, improve circulation, and potentially enhance physical performance. A holistic approach that includes a variety of nitrate-rich vegetables and antioxidant-packed fruits is the best strategy for optimal nitric oxide benefits. For more information on dietary sources of nitric oxide, check out this guide on foods high in nitric oxide from Healthline.

Frequently Asked Questions

Watermelon is considered a more direct booster of nitric oxide production due to its high concentration of L-citrulline, while pomegranate's primary mechanism is protecting existing nitric oxide from oxidative damage with its antioxidants.

The effects can be noticeable fairly quickly. Some studies show an increase in nitric oxide levels within a few hours of consuming foods rich in L-citrulline or nitrates, like watermelon or beetroot juice.

The fastest way is through dietary sources rich in nitrates, such as beetroot juice and leafy greens like spinach. These provide a quicker pathway for the body to convert nitrates into nitric oxide.

The key amino acid in fruits that boosts nitric oxide is L-citrulline, which is found in high quantities in watermelon. The body converts L-citrulline to L-arginine, a direct precursor for nitric oxide.

Both methods have benefits. Juice can deliver a concentrated dose of nitric oxide precursors, while eating the whole fruit provides additional fiber and other nutrients. For quick, high-dose delivery, juice may be more effective.

It is unlikely to consume a harmful amount of nitric oxide through a balanced diet of fruits and vegetables. The body regulates its own production. Excessive intake of specific supplements, however, can potentially cause side effects.

You don't need to avoid any fruits. When it comes to nitrate intake, the concern is with processed meats containing added nitrates, not natural nitrates found in fruits and vegetables, which are beneficial.