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WINTER SPRINGS, Fla. – Watermelon’s often-overlooked rind is getting its due. The fruit’s outer layer now has an official nutrition profile in USDA FoodData Central, giving registered dietitians, researchers, recipe developers and other food professionals access to standardized nutrition data for a part of the fruit that has long been underutilized. The new listing makes it easier to evaluate watermelon rind in recipes, nutrition education and meal planning while encouraging greater use of the whole watermelon.
According to the new USDA nutrient profile, a 1/3-cup serving (50 grams) of diced raw watermelon rind contains just 10 calories and provides 1 gram of dietary fiber, along with 140 mg of potassium and 4 mg of vitamin C. While the rind isn’t intended to replace the nutrient-rich flesh, the new data demonstrates how it can complement watermelon’s nutritional value while providing another delicious way to enjoy more of the whole fruit. Whether blended into smoothies and juices, shredded into slaws, quick-pickled or added to stir-fries and relishes, watermelon rind offers a simple way to reduce food waste while making the most of every watermelon.
Watermelon flesh is an excellent, a good, and also provides vitamin A (8% DV), vitamin B6 (8% DV) and potassium (6% DV), along with naturally occurring lycopene. At about 92% water and just 80 calories per two-cup serving, watermelon is a refreshing, nutrient-dense fruit that supports healthy eating patterns
“We’ve long encouraged consumers to use the whole watermelon, from the sweet flesh to the versatile rind,” said Megan McKenna, Sr. Director of Marketing & Foodservice at the National Watermelon Promotion Board. “The new USDA nutrient profile gives registered dietitians and other health professionals the standardized data they need to confidently incorporate watermelon rind into recipes and nutrition guidance, helping consumers get even more value from every watermelon they bring home.”
The new USDA listing builds on a growing body of research highlighting watermelon’s role in a healthy diet. An analysis of NHANES data published in Nutrients found that children and adults who consume watermelon have higher overall diet quality and greater intakes of dietary fiber, magnesium, potassium, vitamins A and C, lycopene and other carotenoids than non-consumers, while also consuming less added sugar and saturated fat. Although these results are promising, further research is needed, and the findings cannot be translated across all populations.
To learn more about watermelon nutrition, recipes and research, visit www.watermelon.org
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