Looking to lead a stronger, healthier life?
Sign up for our Wellness Wire newsletter for all sorts of nutrition, fitness, and wellness wisdom.

Now we’re in this together.
Thanks for subscribing and having us along on your health and wellness journey.

See all Healthline's newsletters »
Diet Diva
Diet Diva

Get advice on healthy eating, nutrition, and weight loss from expert dietitian Tara Gidus. 

See all posts »

Superfood of the Week: Watermelon

watermelon babySummer is here!  It’s time to indulge in watermelon, the unofficial fruit of the season!  Not only is watermelon juicy, sweet, and delicious, but it's jam-packed full of nutrients. 

Watermelon is made up of about 91 percent water and will help you stay hydrated on those hot, summer days.

One-cup serving of watermelon contains almost twice the amount of lycopene as one tomato.  Lycopene is an antioxidant that can help reduce your risk of cancer and other diseases. 

One slice provides 33% of the daily recommendation of vitamin A, and 39% of recommended vitamin C.

Good source of fiber, thiamin, vitamin B6, Pantothenic Acid, magnesium, copper, manganese, and potassium.

When purchasing watermelon, shop first at your local farmer’s market or fruit stand.  Watermelon at these locations are picked when they are ripe.  Watermelon at supermarkets are usually picked before they are ripe and ripen while being transported.  Sometimes they arrive before they are ripe, or even after they are ripe.  A pale yellow spot on the belly of the watermelon indicates that it is ripe.

The whole watermelon is edible, even the rind!  In fact, pickled watermelon rind is popular in Russia. Slice up some watermelon as an instant appetizer, side dish, or dessert for any summer meal.  In the mood for a tropical treat? 

Try this recipe for Mediterranean Pita Flatbread with Watermelon!


  • 6 cups raw spinach
  • 3 whole pita breads, halved, or 6 whole grain flatbreads
  • 3 cups cubed seeded watermelon
  • ½ cup sliced onion
  • ½ cup sliced cucumber
  • ½ cup sliced black or kalamata olives
  • 1 Tbsp extra virgin olive oil
  • 1/3 cup crumbled feta cheese
  • 1 dash cracked black pepper
  • Cilantro (optional)


In large bowl, mix all ingredients except oil and pepper.  Just before serving, toss salad mixture with oil.  Garnish with pepper and cilantro, and serve with or on flatbread. Recipe modified from recipe courtesy of the National Watermelon Promotion Board.

  • 1

Tags: Healthy Eating

Was this article helpful? Yes No

Recommended for You

  • Let's Talk About Chili

    By: Tara Gidus, MS, RD, CSSD, LD/N
    Nov 09, 2012

    I’m sure we may all have a special memory that involves chili. This warm dish often signifies fall and cool weather; it warms you up from the inside out. Maybe you had chili while sitting snuggling by the fire, a chili cheese dog right after a ...

    Read more »

  • Bites for a Healthy Pregnancy

    By: Tara Gidus, MS, RD, CSSD, LD/N
    Oct 31, 2012

    Pregnancy is a wonderful experience, but it doesn’t come without its challenges, especially if it’s your first. I remember hearing all sorts of pregnancy advice and old wives tales during my pregnancy from well meaning family and friends, but ...

    Read more »

  • Family Dinner Time

    By: Tara Gidus, MS, RD, CSSD, LD/N
    Oct 29, 2012

    Growing up, my family always sat down to dinner to eat together. It was a time to catch up on our days and discuss anything that was going on at school or in after school activities. I definitely feel like this made our family closer and we wer...

    Read more »

  • Healthy Fall Flavors

    By: Tara Gidus, MS, RD, CSSD, LD/N
    Oct 26, 2012

    We’re in the heart of the fall with leaves changing and falling lightly to the ground. This time of year also provides some uniquely fall flavors packed in nutrition and good taste. Here are some of my favorite fall foods -- try to incorporate ...

    Read more »


About the Author


Tara Gidus is a nationally recognized expert and spokesperson on nutrition and fitness.

Recent Blog Posts