Watermelon is one of the most popular fruits during summer. Its sweet, juicy red flesh is incredibly refreshing on a hot day. But what about the thick green rind on the outside? Is it safe to eat watermelon peel?
Quick Answer
Watermelon rind is edible and safe to eat in small amounts. It contains beneficial nutrients like vitamins, minerals, and antioxidants. However, eating large quantities may cause minor digestive issues like diarrhea, stomach cramping, or bloating. Generally, watermelon peel is not toxic, but it’s still best to remove the tough outer skin before eating it.
Nutritional Value of Watermelon Peel
The peel and rind of a watermelon, while not as tasty as the flesh, is still edible and contains some nutritional value. Here is an overview of the key nutrients found in watermelon rind:
Vitamin C
Watermelon peel contains high levels of vitamin C. One cup of diced watermelon rind provides about 21% of the Reference Daily Intake (RDI) for vitamin C. This vitamin acts as an antioxidant and helps support immune function.
Vitamin A
Watermelon peel also contains vitamin A in the form of carotenoids like beta-carotene. One cup provides around 11% of the RDI for vitamin A. This important vitamin supports eye health and helps maintain healthy skin.
Vitamin B6
The peel contains a small amount of vitamin B6. One cup provides around 5% of the RDI for this vitamin. Vitamin B6 helps the body metabolize protein, fat, and carbohydrates. It’s also important for red blood cell production.
Magnesium
There is a decent amount of magnesium in watermelon rind, with one cup providing 7% of the RDI. Magnesium plays many roles in the body like regulating muscle and nerve function, controlling blood glucose, and supporting immune health.
Potassium
Watermelon rind also contains good levels of potassium. One cup provides about 6% of the RDI for this mineral. Potassium helps balance fluid levels in the body, regulates muscle contractions, and reduces blood pressure.
Lycophene
In addition to vitamins and minerals, watermelon rind contains beneficial plant compounds like lycopene. Lycopene is a red carotenoid pigment with antioxidant properties. Research suggests it may help lower inflammation, improve heart health, and reduce cancer risk.
Benefits of Eating Watermelon Peel
The nutritional profile of watermelon rind suggests that eating it may provide some health advantages. Here are some of the top benefits linked to consuming watermelon peel:
May Improve Heart Health
The citrulline content in watermelon peel helps improve blood flow and lower blood pressure, potentially reducing risk of heart disease. The lycopene and potassium in the rind also support heart health.
Could Reduce Inflammation
The antioxidants and plant compounds in watermelon rind like vitamin C and lycopene help reduce inflammation throughout the body. Chronic inflammation is linked to many diseases.
May Lower Cancer Risk
Lycopene from watermelon peel appears particularly helpful for reducing risk of cancers like prostate, lung, and stomach cancer. More research is still needed though.
Supports Immune Function
Watermelon rind is packed with immune-boosting vitamins and minerals like vitamins A, C, and magnesium. Consuming it may help strengthen the immune system and prevent illness.
Aids Digestion
The fiber and water content in watermelon peel can aid digestion. Fiber adds bulk to stool and may help relieve constipation. The water content also helps keep the digestive tract hydrated.
Good Source of Antioxidants
Watermelon rind contains beneficial plant compounds that act as antioxidants, neutralizing harmful free radicals and reducing oxidative stress that is linked to chronic diseases.
Risks and Side Effects
While watermelon rind is generally considered safe to eat in moderation, there are some potential side effects to be aware of:
Digestive Issues
Eating too much watermelon rind may cause diarrhea, gas, bloating, and stomach cramps in some people due to its high fiber content. Introduce it slowly to your diet.
Pesticide Residue
Watermelon peel may contain higher levels of pesticides compared to the flesh. Be sure to wash the rind thoroughly before eating to remove any chemical residues. Consider buying organic when possible.
Oxalates
Watermelon rind contains oxalates, compounds that can bind to calcium and lead to kidney stones in those predisposed to the condition. People with a history of kidney stones may want to avoid eating large amounts.
Allergic Reactions
Though rare, some people may be allergic to watermelon and develop symptoms like hives, swelling, or anaphylaxis when eating the rind. Discontinue consumption if any allergy symptoms develop.
Choking Hazard
Watermelon rind can present a potential choking risk, especially in young children, due to its thick, fibrous texture. Cut it into small pieces and properly chew before swallowing to prevent choking.
How to Eat Watermelon Peel
If you want to consume watermelon peel, here are some tips for preparing and eating it:
Wash Thoroughly
Rinse the rind under running water while scrubbing the outer layer with a vegetable brush. This helps remove any dirt, debris, and pesticide residues.
Remove Outer Skin
Use a sharp knife or vegetable peeler to remove the very outer, tough green skin from the watermelon rind. The soft inner rind is more palatable.
Cut Into Pieces
Chop the peeled rind into small bite-size cubes or strips. This makes it easier to chew and digest.
Add to a Fruit Salad
The watermelon rind pieces can be incorporated into a fresh fruit salad. Combine with other fruits like grapes, oranges, mangoes or strawberries.
Juice It
Another option is to juice the rind along with the flesh to make watermelon juice. Add some lime juice and mint for more flavor.
Pickle the Rind
Pickling the watermelon rind preserves it for longer storage. Boil the rind with vinegar, sugar, and spices to make a tangy, flavorful pickled snack.
Dehydrate for Snacks
Dehydrate thin slices or cubes of watermelon rind in a food dehydrator or low oven until crispy to make healthy snacks. Season with cinnamon or cayenne pepper.
Use in Soups and Stews
Substitute watermelon rind for other gourds like zucchini in soups, stews, and curries. It will add fiber, nutrients, and thickening properties.
Watermelon Peel vs. Flesh
While the rind is edible, the red flesh or pulp of the watermelon does contain higher levels of some nutrients:
| Nutrient | Watermelon Peel (per cup) | Watermelon Flesh (per cup) |
|---|---|---|
| Vitamin C | 21% DV | 21% DV |
| Vitamin A | 11% DV | 20% DV |
| Lycophene | 6,536 mcg | 12,573 mcg |
| Fiber | 1.6 g | 0.6 g |
As shown, the amounts of vitamin C are similar between the peel and flesh. However, the red flesh contains almost twice as much vitamin A and lycopene compared to the rind. Additionally, the peel provides more fiber.
Taste and Texture
In terms of taste and texture, watermelon rind differs quite a bit from the juicy flesh:
Taste
The white inner rind of the watermelon is mild tasting with a slight watermelon flavor. However, the tough outer green skin is bitter with an unpalatable flavor.
Texture
While the flesh is smooth, moist, and tender, the rind is crunchy with a very firm, dense texture. It is thicker and chewier than the pulp.
Appearance
The edible rind is white or pale green in color, while the outer skin is a darker green. The red flesh provides vibrant color, unlike the peel.
So in terms of taste, texture, and visual appeal, watermelon flesh is generally more desirable. However, the rind can still be consumed if prepared properly.
Can Dogs Eat Watermelon Rind?
Many people enjoy sharing watermelon with their canine companions. But is it safe for dogs to eat the rind along with the juicy red flesh?
Here is an overview of how watermelon rind affects dogs:
Benefits
– Provides fiber to support healthy digestion
– Hydrates with high water content
– Contains nutrients like vitamins, minerals, and antioxidants
Risks
– Too much can cause loose stool or diarrhea
– Tough texture could potentially cause choking hazard
– Citrulline may induce nausea in some dogs
Serving Tips
– Remove outer green skin first
– Cut rind into small, bite-size pieces
– Introduce slowly in limited amounts
– Monitor for any digestive issues
So in moderation, the fleshy white inner rind is generally safe for dogs to consume. But the outer skin should be removed first. Introduce it slowly while watching for adverse effects. And always supervise your dog while providing watermelon as a treat.
Conclusion
While not as sweet or tender as the red flesh we normally eat, watermelon rind can still be consumed and provides some beneficial nutrition. In moderation, watermelon peel is generally non-toxic and safe to eat for most people. However, those with digestive problems or kidney issues may want to avoid large amounts. To enjoy watermelon rind, the tough outer green skin should be removed first, and the remaining white inner rind can then be juiced, pickled, added to salads, dehydrated into chips, or used in cooked dishes. It offers an alternative way to enjoy more of the watermelon and reduce food waste.
