What is the white stuff in the watermelon good for?

January 10, 2026 •

3 min read

Over one-third of all food produced for human consumption is wasted globally each year, and the nutritious watermelon rind is a prime example of this oversight. Far from being a mere leftover, the white part of a watermelon is a treasure trove of health-boosting compounds and culinary potential, offering significant benefits often missed by those who only eat the red flesh.

Quick Summary

The white part of a watermelon, known as the rind, is edible and highly nutritious. It is a potent source of the amino acid citrulline, fiber, and essential vitamins and minerals. The rind offers benefits for cardiovascular health, digestion, and athletic performance and can be prepared in numerous ways, from pickling to blending.

Key Points

Nutrient-Dense: The white watermelon rind is packed with more L-citrulline and fiber than the red flesh, along with vitamins A, C, and B6.
Blood Flow Improvement: L-citrulline is converted into L-arginine in the body, which helps produce nitric oxide to improve blood flow and circulation.
Digestive Aid: The high insoluble fiber content of the rind adds bulk and promotes regularity, supporting a healthy digestive system.
Cardiovascular Support: Regular consumption of the rind may help lower blood pressure and reduce arterial stiffness due to its citrulline content.
Versatile Ingredient: Watermelon rind can be prepared in various ways, including pickling, stir-frying, blending into smoothies, or making preserves.
Waste Reduction: Using the entire watermelon, including the rind, is a sustainable practice that minimizes food waste while maximizing nutritional intake.

The Hidden Nutrient Powerhouse: Watermelon Rind

Most people associate watermelon with its juicy, sweet, red flesh, but the pale, crunchy white layer just beneath the green outer skin holds a surprising amount of nutritional value. This portion, commonly known as the rind, is completely edible and contains a unique profile of vitamins, minerals, and amino acids that the red flesh has in lower concentrations. Rather than tossing it in the compost bin, understanding the benefits of the white stuff in the watermelon can help you reduce food waste and add a powerful boost to your diet.

L-Citrulline: The Heart-Health and Athletic Performance Amino Acid

One of the most significant compounds found in high concentration within the watermelon rind is L-citrulline. This non-essential amino acid is a precursor to L-arginine, which the body uses to produce nitric oxide. Nitric oxide helps relax and widen blood vessels, promoting improved blood flow.

Supports Cardiovascular Health: The conversion of L-citrulline to L-arginine can help lower blood pressure and reduce arterial stiffness, contributing to overall heart health.
Enhances Athletic Performance: For athletes, increased nitric oxide levels can boost blood flow to muscles during workouts, which may reduce fatigue and muscle soreness. Studies have shown that consuming watermelon juice, which includes citrulline from the rind, can aid in muscle recovery post-exercise.

The Dietary Fiber You're Missing

Unlike the watery, low-fiber flesh, the rind is an excellent source of dietary fiber, particularly insoluble fiber. This fiber is crucial for a healthy digestive system. It adds bulk to stool, helping to prevent constipation and promote regular bowel movements. For those looking to increase their fiber intake, the watermelon rind is an easy and delicious addition.

A Rich Source of Vitamins and Minerals

Beyond citrulline and fiber, the white rind also contains a wealth of other micronutrients.

Vitamin C: A powerful antioxidant that supports the immune system and promotes healthy skin by aiding collagen production.
Vitamin A: Important for vision and maintaining the health of the immune system.
Vitamin B6: Plays a key role in brain function and protein metabolism.
Potassium and Magnesium: Essential minerals that help regulate blood pressure, maintain fluid balance, and support proper nerve and muscle function.

Creative Culinary Uses for Watermelon Rind

So, how do you eat the white stuff in the watermelon? Its mild, cucumber-like flavor and firm texture make it incredibly versatile.

Pickles: Pickled watermelon rind is a classic and flavorful way to enjoy this ingredient. Recipes often feature a sweet and tangy brine with spices like cinnamon and cloves, creating a crisp, zesty condiment.
Smoothies: Cubed and frozen rind is a perfect addition to smoothies. It adds thickness and a nutritional boost without overpowering other flavors.
Stir-Fries and Curries: The firm texture holds up well when cooked, making the rind a great vegetable substitute in savory stir-fries and curries.
Jams and Preserves: The rind can be cooked down with sugar and spices to create a delicious, old-fashioned jam or preserve.
Slaws and Salads: Shred or grate the rind and toss it into a crunchy slaw or salad for an added nutritional punch and satisfying texture.

Comparing Watermelon Rind and Flesh


Feature	Watermelon Rind (White Part)	Watermelon Flesh (Red Part)
Primary Nutrient	L-Citrulline, Fiber	Lycopene, Water, Sugar
Texture	Crunchy, firm	Juicy, soft
Flavor	Mild, cucumber-like	Sweet, juicy
Key Benefits	Supports blood flow, aids digestion	Hydration, antioxidant protection
Culinary Use	Pickled, cooked, blended	Eaten raw, juiced

Conclusion: Don't Toss the Rind

Ultimately, understanding what is the white stuff in the watermelon good for reveals a significant, often-ignored source of nutrients and flavor. From the high concentration of heart-healthy L-citrulline to the digestive benefits of fiber and an array of vitamins, the watermelon rind is a sustainable and delicious way to get more from your fruit. Embrace the whole watermelon and transform this undervalued ingredient into a nutritious and versatile part of your culinary repertoire. For more recipes and information, visit the Watermelon Board's website, which champions using the whole fruit.

Frequently Asked Questions

Yes, the white part of the watermelon, known as the rind, is completely edible and packed with nutrients. It has a mild, cucumber-like flavor and a crunchy texture, making it versatile for cooking.

L-citrulline is an amino acid found in higher concentrations in the watermelon rind than in the flesh. It converts into L-arginine, which boosts nitric oxide production, improving blood flow and circulation. This can benefit heart health and athletic performance.

Yes, the watermelon rind is an excellent source of dietary fiber, particularly insoluble fiber. This helps add bulk to stool, promoting regular bowel movements and aiding overall digestive health.

Due to its high L-citrulline content, watermelon rind may help lower blood pressure. L-citrulline contributes to improved blood vessel function, which can reduce blood pressure, especially in individuals with prehypertension or mild hypertension.

Watermelon rind can be prepared in many ways. Popular methods include pickling for a tangy side dish, blending into smoothies for extra fiber, stir-frying, or making into preserves and jams.

Yes, the watermelon rind contains significant amounts of vitamins, including vitamin C, vitamin A, and vitamin B6. These vitamins support immune function, skin health, and metabolism.

Yes, the rind contains antioxidants such as phenolic compounds and flavonoids, which help protect the body's cells from damage caused by free radicals.

While the entire watermelon is edible, most recipes suggest peeling the waxy green outer skin and using only the pale white inner rind. The green skin has a tougher, gummier texture when cooked.