Last updated on : 08 Jul, 2025
Read time : 11 min
Watermelon isn’t just a refreshing summer fruit; it can be a powerhouse of hydration and nutrition during pregnancy. Packed with vitamins, antioxidants, and electrolytes, watermelon can help ease common pregnancy symptoms like morning sickness, constipation, and swelling.
Whether you are in your first trimester or nearing your due date, watermelon can be a delicious and healthful addition to your diet.
In this blog, we explore the science-backed benefits, nutritional profile, and safety tips for enjoying watermelon while pregnant.
Let’s look at the nutritional composition of watermelon.
Nutrient | Amount (per 100g) |
Energy | 30 Kcal |
Carbohydrates | 7.6 g |
Fibre | 0.4 g |
Protein | 0.6 g |
Fat | 0.2 g |
Vitamin C | 8.1 mg |
Vitamin A | 569 International Units (IU) |
Potassium | 112 mg |
Magnesium | 10 mg |
Calcium | 7 mg |
During pregnancy, incorporating watermelon into your diet can offer various benefits to support your well-being and your baby’s development. Some of these benefits include:
Watermelon’s ample water content and natural alkaline qualities have the potential to mitigate heartburn and offer relief from gastrointestinal distress.
Also read: How to Pick the Best Acidity Medicine
Its high water content and natural sweetness provide essential nutrients for the mother and baby. Watermelon’s anti-inflammatory properties can help reduce swelling and joint discomfort during pregnancy.
The refreshing and hydrating properties of watermelon can relieve nausea and symptoms of morning sickness. Hence, including watermelon is good for pregnancy.
Also read: Severe Vomiting During Pregnancy
Did you know that watermelon has a water content of around 91%? Eating foods with a high water content keeps you hydrated and gives your body the water it needs to function.
Watermelon is abundant in electrolytes such as potassium, which play a vital role in preventing muscle cramps while supporting the optimal functioning of muscles for overall well-being.
Watermelon’s high levels of vitamins A and C work wonders for your skin, nourishing and fortifying its elasticity. The fruit is also rich in antioxidants like lutein and lycopene that protect the body from oxidative stress and disease.
By incorporating this juicy fruit into your diet, you can effectively shield yourself from the typical skin problems that often arise during pregnancy.
Also read: Home Remedies for Pregnancy Acne
Watermelon’s rich vitamin C boosts the immune system, helping protect you and your baby from infections and illnesses.
Watermelon’s water content is a natural remedy for constipation, a common issue among pregnant women
Also read: Exercises or Yoga for Constipation
The potassium content in watermelon may help manage hypertension in pregnant women and can be a valuable addition to the maternal diet during pregnancy.
Watermelon’s significant water content makes it a natural diuretic, helping eliminate bacteria from the urinary tract and reducing the risk of UTIs.
Watermelon is a natural and good source of vitamin A, which is crucial in promoting optimal vision for you and your baby.
Watermelon has a rich collection of minerals, such as calcium and magnesium, crucial for fortifying the skeletal structure of your blossoming little one.
Here are some innovative ways to incorporate watermelon into your meals:
Here are six reasons why you should consider including watermelon in pregnancy:
1. Hydration: Staying hydrated is crucial during pregnancy, and watermelon can help you achieve that. Incorporating watermelon in the first trimester can provide hydration for you and your baby’s development.
2. Nutrient-rich: Watermelon is packed with essential vitamins and minerals like vitamin C, vitamin A, potassium, and magnesium. These nutrients support you and your baby’s overall health and development.
3. Fibre source: Pregnancy can sometimes lead to constipation, but watermelon’s fibre content can aid in maintaining regular and good bowel movements and preventing digestive issues.
4. Natural source of antioxidants: Watermelon is rich in antioxidants like lycopene, which protect your body’s cells from damage and boost a healthy immune system.
5. Heart health: Watermelon contains citrulline, an amino acid that relaxes and dilates blood vessels, promoting good blood flow and maintaining a healthy heart.
6. Gestational oedema prevention: Swelling in the hands, feet, and ankles is common during pregnancy. Watermelon’s diuretic properties can help reduce fluid retention and alleviate gestational oedema.
Also read: Diet for Gestational Diabetes
Watermelon is generally safe to consume during pregnancy. Still, there are a few safety concerns to remember:
Including watermelon in your pregnancy diet is a simple yet effective way to stay hydrated and support your body’s changing needs. From easing morning sickness and constipation to promoting skin health and fetal bone development, this fruit offers more than just great taste.
Remember to consume it in moderation, choose fresh or organic options when possible, and consult your healthcare provider if you have gestational diabetes or food allergies. When enjoyed safely, watermelon can add a juicy burst of nutrition to your journey through motherhood.
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Expert Quote
“Watermelon is a rich source of water, antioxidants, and essential vitamins that can support maternal health and foetal development. It can be a nutritious and refreshing addition your pregnancy diet plan.”
-Meenakshi/Lakshmi
Watermelon can be consumed at any time during pregnancy. It makes a refreshing snack and can be included in meals or smoothies. Enjoy it as part of a balanced diet to benefit from its nutrients and hydration properties.
In traditional medicine, watermelon is associated with cooling properties due to its high water content and hydrating nature. It can be refreshing during hot weather or to alleviate thirst. However, its effect on body temperature may vary among individuals.
Various fruits rich in folates and omega-3 fatty acids are said to support baby brain development during pregnancy. Some examples include berries, avocados, oranges, and bananas. These fruits also provide vitamins, minerals, and antioxidants for overall body development.
Eating watermelon daily during pregnancy is generally safe if you consume it in moderation and as part of a varied diet. Maintaining a balanced intake of nutrients from different food sources is essential for overall health.
The number of watermelons a pregnant woman should consume varies based on individual factors and dietary needs. It is recommended to incorporate a variety of fruits into the diet, including watermelon, and consult with a doctor for personalised advice.
Fruits rich in folic acid include oranges, strawberries, papaya, and bananas. These fruits contribute to the daily intake of this essential nutrient, which is vital for foetal development.
Most fruits, including watermelon, apples, grapes, pears, and citrus, are safe to eat during pregnancy. However, washing them thoroughly and choosing ripe, fresh fruits is crucial to minimise the risk of foodborne illnesses.
Some pregnancy superfoods include leafy greens (spinach, kale), avocados, berries, nuts and seeds, legumes, whole grains, yoghurt, and lean protein. Also, including watermelon seeds during pregnancy can provide a source of essential nutrients and fibre that contribute to a well-rounded diet. These foods are packed with beneficial nutrients for the mother and the growing baby.
Foods naturally packed with folic acid include leafy green vegetables, citrus fruits, beans, peas, lentils, fortified cereals, and whole grains. These foods are excellent sources of this vital nutrient for pregnancy.
Dairy products like milk, cheese, and yoghurt are commonly known for their high calcium content. Other sources of calcium include tofu, fortified plant-based milk, sardines, salmon, almonds, and leafy green vegetables like broccoli and kale.
The best multivitamin for pregnancy in India can vary depending on individual needs. It is advisable to consult with a doctor or a prenatal specialist who can recommend a suitable prenatal multivitamin based on your specific requirements.
Oranges are known for their relatively high folic acid content among fruits. Consuming oranges or drinking squeezed orange juice can contribute to meeting the recommended intake of folic acid during pregnancy.
Disclaimer
The content provided within this article has been thoroughly verified for accuracy. However, we advise consulting a doctor before utilising any medication or dietary supplements mentioned herein.
References
Disclaimer
Our healthcare experts have carefully reviewed and compiled the information presented here to ensure accuracy and trustworthiness. It is important to note that this information serves as a general overview of the topic and is for informational purposes only. It is not intended to diagnose, prevent, or cure any health problem. This page does not establish a doctor-patient relationship, nor does it replace the advice or consultation of a registered medical practitioner. We recommend seeking guidance from your registered medical practitioner for any questions or concerns regarding your medical condition.
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