Oral Health Benefits Of Watermelon

  • Dalia Gamal Msc, Oral sciences, University of Glasgow

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We all know the important role that regular tooth brushing and dental check-ups play in keeping a healthy smile. But, we often forget how important our diet is for our oral health. Making the right diet choices helps prevent tooth decay since eating too much sugar and unhealthy foods can lead to tooth decay. If you are looking for a tasty treat that improves your oral health, turn to your fruit bowl. Watermelon not only satisfies your taste buds but also offers remarkable benefits for your dental health. In this article, we will explore the health benefits of watermelon and why it's a great addition to your oral care. Read on to discover how this juicy fruit can contribute to a healthier and happier smile.


Watermelon is well known for its wide variety of essential nutrients, providing a range of vitamins and minerals necessary for good health. Eating some of this hydrating fruit not only pleases your palate but also enhances your nutritional balance. A fresh, diced watermelon piece without added sugar or additives offers many health benefits. It is a guilt-free treat, with only 46 calories, 0.2g of fat, and 1.5 mg of sodium.  Here's what's in one cup of raw, chopped watermelon without added sugar or other ingredients

  • Calories: 46
  • Fat: 0.2g
  • Sodium: 1.5mg
  • Carbohydrates: 11.5g
  • Fiber: 0.6g
  • Sugars: 9.4g
  • Protein: 0.9g
  • Vitamin C: 12.3mg
  • Vitamin A: 42.6mcg
  • Lycopene: 6890mc

Watermelons are a low-calorie and almost fat-free fruit. It's a good source of important nutrients like vitamins A and C. However, it's worth mentioning that watermelon contains some sugar, so if you're keeping an eye on your sugar intake, it's advisable to enjoy it in moderation.

Health benefits of watermelon

Apart from being a delightful summer treat, watermelons are a nutritional powerhouse that can improve many aspects of your health. Watermelon also offers many health benefits, from joint protection to improved digestion. Here are some benefits of watermelon:1

  • Rich in Vitamins and Minerals, Especially Vitamin C: Watermelons are abundant in essential vitamins and minerals, particularly Vitamin C. This vitamin plays a vital role in supporting the immune system, maintaining healthy skin, and aiding iron absorption from plant-based foods. Adding watermelon to your diet helps meet your daily Vitamin C needs. No in-text citations.
  • Hydrating Properties: With a water content of around 92%, watermelon is an incredibly hydrating food choice. If you or your children struggle to drink enough water, especially on hot days, consuming watermelon can provide hydration along with essential micronutrients.
  • Blood Pressure Regulation: Watermelon contains lycopene, a potent antioxidant known to help reduce or prevent high blood pressure. Despite tomatoes being a well-known source of lycopene, fully ripe watermelon exceeds tomatoes in lycopene content.
  • Antioxidant Benefits for Infections and Cancer Prevention: Watermelon is packed with antioxidants such as flavonoids, carotenoids, and triterpenoids. These antioxidants aid in cell repair and may lower the risk of infections and certain cancers.
  • Contribution to Weight Loss: In a study involving overweight adults, those who replaced low-fat cookies with watermelon reported feeling more full. Additionally, they showed reductions in body weight, body mass index, waist-to-hip ratio, and blood pressure.2
  • Muscle Fatigue Relief: Watermelon contains a significant amount of the amino acid citrulline, which is also available in supplement form. While the benefits of citrulline are not conclusive, some studies suggest that citrulline supplements may reduce the feeling of fatigue during exercise.

How is watermelon good for your teeth?

Watermelon offers various benefits for your teeth:

  • Whitening: Watermelon contains malic acid, renowned for its teeth-whitening properties.3 This acid not only enhances the aesthetics of your smile but also plays a crucial role in oral health. Malic acid stimulates saliva production, which is particularly beneficial for people with dry mouth conditions. The increased saliva helps create a protective barrier against tooth decay, a common culprit behind tooth discolouration.
  • Preventing Oral Diseases with Lycopene: Watermelon is a powerhouse of lycopene, a potent antioxidant associated with various health benefits. In the area of oral health, lycopene is key to preventing oral diseases and is verymultifunctional.

Some properties include protecting against oral pre-cancers like leukoplakia and preventing the destruction of periodontal tissues. Studies highlight the role of lycopene in reducing the risk of periodontal disease and oral cancers, making watermelon a valuable addition to your oral care routine.4

  • Natural Dental Cleaning: Watermelon, with its high fibre content, functions as a natural toothbrush during chewing. This not only provides a thorough scrub to your teeth but also effectively prevents the accumulation of dental plaques. The act of chewing high-fiber foods, such as watermelon, is important, as it triggers saliva production. This saliva, in turn, plays a vital role in promoting oral hygiene by acting as a cleansing and anti-bacterial agent.5 Additionally, it increases blood flow to your teeth and gums, contributing to overall dental well-being.
  • Hydration for Optimal Oral Health: With nearly 90% water content, watermelon serves as an excellent hydrating choice. Beyond quenching your thirst, this high water content is particularly beneficial for your oral health. Fruits and vegetables with significant water content play a crucial role in oral hygiene by assisting in the removal of food particles and bacteria from your teeth. This promotes cleanliness and helps neutralise harmful acids in the mouth, ultimately preventing cavities. Consuming watermelon, with its high water content, can stimulate saliva production, aiding in the breakdown of bacteria and contributing to overall dental health. In addition to its oral health benefits, the refreshing and hydrating nature of watermelon makes it a satisfying snack choice.
  • Healthy Gums: Watermelons are packed with vitamin C, this essential nutrient is vital for maintaining healthy gums. Vitamin C supports the formation of blood vessels and crucial tissues, playing a key role in gum protection. It aids in gum healing, and studies link vitamin C deficiency to increased oral bacteria. Additionally, insufficient vitamin C can lead to conditions like scurvy, marked by gum bleeding and tooth mobility. Ensuring an adequate intake of vitamin C is essential for reducing the severity of gingivitis and advanced periodontal diseases. Keep your gums happy with the goodness of watermelon.
  • Teeth-Friendly Low Sugar Content: Despite its sweet taste, watermelon is low in sugar, making it a teeth-friendly option. Excessive sugar consumption is often linked to dental issues, including the formation of plaque, which can lead to enamel erosion. Watermelon provides a naturally sweet flavour without posing 

significant risks of contributing to tooth decay. Choosing low-sugar fruits like watermelon aligns with dental health recommendations, offering a satisfyingly sweet treat without compromising your oral well-being. Incorporating watermelon into your diet not only enhances your overall health but also contributes to maintaining a vibrant and healthy smile.

How to incorporate watermelon into your dental care routine?

Incorporating high-fiber foods like watermelon into your diet not only supports oral cleanliness but also offers a pleasant and effective way to maintain a healthier smile. These are some ways to include watermelons in your diet:

  1. Snacking Option: Instead of reaching for sugary or acidic snacks, consider having watermelon slices. The natural sugars in watermelon are less likely to contribute to tooth decay compared to processed sugars.
  2. Post-Meal Dessert: Consume watermelon as a dessert after meals. Its high water content can help wash away food particles, contributing to cleaner teeth.
  3. Smoothies and Juices: Incorporate watermelon into dental-friendly smoothies or juices. Combine it with other fruits rich in vitamins and minerals for a nutritious and tooth-friendly beverage.
  4. Incorporate into Salads: Add watermelon cubes to salads. This not only enhances the flavour but also introduces a crunchy texture that promotes healthy chewing, stimulating saliva production.

While watermelon can be good for your teeth, it's important to remember that total dental hygiene depends on following a well-rounded oral care regimen that includes frequent brushing, flossing, and dental checkups.


Choosing tooth-friendly foods, including watermelon, is a smart move to keep gum disease and tooth decay at bay. Remember, while watermelon is great, it's not the only player. Regular checkups with your dentist every six months are super important for an all-around healthy mouth. If you ever feel tooth pain or have any dental issues, don't hesitate to see your dentist. For more tips on keeping your smile in top shape, stay tuned for more helpful info—it's your pathway to a healthier, happier smile.


  1. Sangeeta, Nayik GA, Muzaffar K (2020) Watermelon. In: Antioxidants in Fruits: Properties and Health Benefits. Springer Singapore, Singapore, pp 333–364
  2. Lum T, Connolly M, Marx A, Beidler J, Hooshmand S, Kern M, Liu C, Hong M (2019) Effects of fresh watermelon consumption on the acute satiety response and cardiometabolic risk factors in overweight and obese adults. Nutrients 11:595
  3. Marahaini NA, Arumnada G, Masyithoh DA, Setyawati A. The Potential of Red Watermelon Extract as Teeth Whitening Toothpaste. InProceedings Universitas Muhammadiyah Yogyakarta Undergraduate Conference 2021 Sep 15 (Vol. 1, No. 2, pp. 119-125)
  4. Gupta S, Jawanda MK, Arora V, Mehta N, Yadav V. Role of lycopene in preventing oral diseases as a nonsurgical aid of treatment. International journal of preventive medicine. 2015;6.
  5. Govindaraj A, Dinesh SP, Muralidharan NP. Efficiency of watermelon extract against oral microflora particularly Lactobacillus-An in vitro study. Drug Invention Today. 2019 Jan 1;11(1).

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This content is purely informational and isn’t medical guidance. It shouldn’t replace professional medical counsel. Always consult your physician regarding treatment risks and benefits. See our editorial standards for more details.

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Dalia Gamal

Msc, Oral sciences, University of Glasgow

Dalia has a background in dentistry, academic writing, and biomedical sciences. She holds a bachelor in dental surgery and an Msc in Oral Sciences. and has several years of experience working in both clinical and laboratory settings. Dalia is also passionate about research and writing about diseases and health-related topics.

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