Which Vitamin is Highest in Watermelon?

November 19, 2025 •

3 min read

While most people assume watermelon is primarily water, a single cup of diced watermelon contains significant levels of both Vitamin A and Vitamin C, according to the USDA. It is these essential vitamins, along with potent antioxidants like lycopene, that give the fruit its impressive nutritional benefits beyond just hydration.

Quick Summary

Watermelon is an excellent source of several vitamins, particularly Vitamin A (as beta-carotene) and Vitamin C. This fruit's high lycopene content, a powerful antioxidant, also provides numerous health benefits, including skin and eye health support.

Key Points

Highest Vitamin Content: Watermelon is particularly high in Vitamin A, provided through beta-carotene, and is an excellent source of Vitamin C.
Powerful Antioxidant: It contains a higher concentration of the powerful antioxidant lycopene than a fresh tomato, which is responsible for its red color and offers numerous health benefits.
Supports Skin and Eyes: The Vitamin A in watermelon is crucial for healthy vision and helps repair skin cells, while Vitamin C promotes collagen production for supple skin.
Boosts Immunity: The Vitamin C content strengthens the immune system and aids in wound healing and iron absorption.
Aids in Hydration and Digestion: Composed of 92% water, watermelon is highly hydrating, and its water and fiber content help promote healthy digestion.
Provides More than Vitamins: Besides vitamins, watermelon contains the amino acid citrulline, which can improve blood flow and athletic performance.
Ripeness Matters: The vitamin content, especially lycopene and beta-carotene, increases as the watermelon ripens, so choosing a ripe melon is key.

Watermelon's Powerhouse Vitamins: A Breakdown

Watermelon is far more than a refreshing, low-calorie snack. It is a dense source of beneficial nutrients, with a notable profile of vitamins that contribute significantly to overall wellness. While many fruits are celebrated for one or two key vitamins, watermelon offers a robust combination, particularly with vitamins A and C taking center stage.

The Role of Vitamin A (from Beta-Carotene)

One of the most abundant vitamins in watermelon is Vitamin A, which is supplied in the form of beta-carotene. A cup of watermelon can provide a significant portion of the daily recommended intake of this nutrient. Beta-carotene is a carotenoid, the compound responsible for watermelon's vibrant red color, which the body converts into Vitamin A.

Crucial for Eye Health: Vitamin A is essential for maintaining good vision, especially in low-light conditions. It helps produce the pigments in the retina that allow the eye to perceive light.
Supports Skin Cell Repair: This vitamin also plays a vital role in maintaining healthy skin by aiding in the creation and repair of skin cells. A deficiency can lead to dry, flaky skin.
Immune System Support: As an antioxidant, Vitamin A helps support a healthy immune system, protecting the body from illness.

The Importance of Vitamin C

Alongside Vitamin A, watermelon is an excellent source of Vitamin C, a well-known antioxidant critical for numerous bodily functions. A two-cup serving can provide approximately 25% of your daily Vitamin C needs.

Boosts Immunity: Vitamin C is necessary for the growth and repair of tissues and helps strengthen the immune system against infections.
Promotes Collagen Production: This vitamin is vital for synthesizing collagen, a protein that provides structure and elasticity to skin, tendons, and ligaments.
Aids Iron Absorption: The presence of Vitamin C in watermelon assists the body in better absorbing iron from other foods.

The Lycopene Factor: More Than a Vitamin

While not technically a vitamin, lycopene is a powerful antioxidant and phytonutrient that deserves a special mention when discussing watermelon's nutritional profile. In fact, watermelon contains more lycopene than a fresh tomato.

Reduces Oxidative Damage: Lycopene helps protect cells from damage caused by free radicals, which can contribute to chronic diseases like heart disease and cancer.
Supports Heart Health: Research suggests that lycopene may help lower cholesterol and blood pressure levels.
Provides Sun Protection: It can also play a role in protecting the skin from sun damage.

Comparison of Vitamins in Common Fruits

To put watermelon's nutritional value into perspective, the following table compares its vitamin content with other popular fruits based on a one-cup serving.


Nutrient (per 1 cup)	Watermelon (approx.)	Cantaloupe (approx.)	Pineapple (approx.)
Vitamin C (mg)	12.5 mg	58.3 mg	78.9 mg
Vitamin A (mcg RAE)	43.1 mcg	270 mcg	10 mcg
Potassium (mg)	172 mg	473 mg	180 mg
Lycopene (mcg)	6,980 mcg	0 mcg	0 mcg

Note: The primary source of Vitamin A in watermelon is beta-carotene, which is converted by the body. Watermelon is a dominant source of lycopene, a key antioxidant.

Other Beneficial Nutrients

Beyond its high vitamin A and C content, watermelon provides other essential nutrients that contribute to its health benefits. It is rich in the amino acid citrulline, which is especially concentrated in the white rind and can help with blood pressure regulation and athletic performance. The fruit also contains potassium, important for fluid balance and nerve function, and a small amount of Vitamin B6, which helps in protein metabolism.

Conclusion: The Final Verdict

In conclusion, while watermelon is a good source of Vitamin C, it is particularly known for its high content of Vitamin A, supplied primarily through beta-carotene, as well as its superior concentration of the antioxidant lycopene. A single serving provides both of these crucial vitamins, along with other health-promoting compounds. The combination of these nutrients makes watermelon a valuable addition to a healthy diet, promoting everything from vision and skin health to immune function and hydration. Therefore, for a powerful antioxidant punch and a significant dose of essential vitamins, this juicy summer fruit is an excellent and delicious choice.

For more information on the nutrient profiles of various fruits and vegetables, you can visit MedlinePlus, a reliable resource from the National Institutes of Health.

Frequently Asked Questions

While watermelon contains both Vitamin A and Vitamin C, it is particularly known for its Vitamin A content, which is delivered via the phytonutrient beta-carotene. The amount of lycopene, an antioxidant, can also be a more dominant feature than the vitamins themselves.

No, lycopene is a carotenoid and a powerful antioxidant, not a vitamin. However, beta-carotene, another carotenoid found in watermelon, is a precursor that the body converts into Vitamin A.

The Vitamin A in watermelon, primarily from beta-carotene, is important for maintaining eye health, repairing skin cells, and supporting the immune system.

A two-cup serving of fresh watermelon provides about 25% of the Daily Value for Vitamin C, making it an excellent source of this immune-boosting vitamin.

A fully ripe watermelon has more lycopene than a fresh tomato. Research has shown that watermelon is one of the best sources of this powerful antioxidant.

Yes, watermelon contains several B vitamins, including Vitamin B6, which helps the body metabolize protein and supports nerve function.

Yes, watermelon benefits skin health through its vitamins A and C, which help in cell repair and collagen production, and lycopene, which provides some protection from UV damage.

Citrulline is an amino acid found in watermelon, particularly concentrated in the rind. The body converts it to arginine, which helps relax blood vessels, lower blood pressure, and improve exercise performance.