Watermelon Rind: The Shocking Truth (You Won't Believe It)

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Last Updated on April 11, 2024

When you buy a whole watermelon do you just cut up the juicy flesh and toss the leftover watermelon rinds? Most people do. But wait! There are many uses for the green parts (watermelon rind), and it can benefit your body in surprising ways (men should be interested in #14 on our list below!).

Learn everything you need to know about watermelon rinds and why you should be consuming them instead of chucking them.

Watermelon Rind

Watermelon is a juicy-delicious fruit mostly eaten in the hot summer months. Did you know you can consume the ENTIRE thing, even the rinds and seeds? When I was a child I always feared swallowing watermelon seeds as my brother joked that I would sprout a watermelon in my tummy!

If you are like most people, you slice and cut watermelon and then throw away the rinds. But wait! Hold up just a minute; you may want to rethink that.

There’s a surprisingly shocking benefit to eating fresh rinds; you won’t want to miss this! As a matter of fact, there are may types of fruit peels you can eat.

Read on to learn the ways watermelon rinds can benefit your body (plus ways to use it).

What is Watermelon Rind?

The watermelon rind is the part of the fruit that we often discard after consuming the sweet watermelon flesh.

The green rind of watermelon is not only edible but also a rich source of fiber and essential amino acids. It’s a fantastic way to reduce food waste, so think twice next time before tossing it into your compost bin.

What Does Watermelon Rind Taste Like?

Unlike the sweet and juicy pink flesh, the watermelon rind has a slightly bitter taste with a crunchy texture. The white part of the rind closest to the red flesh is sweeter and more tender than the green skin.

Yellow Vs Red Watermelon Rinds

Did you know there are yellow watermelons too? You can treat the rinds the same as you do for the red-fleshed fruit. Learn more at yellow vs red watermelon.

Watermelon Rind Nutrition

Vitamins: Watermelon rinds are rich in vitamins, especially vitamin C and vitamin B6.
Minerals: Rinds from watermelon contain key minerals like potassium and magnesium.
Antioxidants: The rind also contains antioxidants like lycopene and citrulline.
Fiber: Watermelon rinds are high in fiber which aids in digestion and can help you feel full, contributing to weight loss and maintaining a healthy weight.
Low in Calories: Despite being packed with nutrients, watermelon rinds are low in calories making them an excellent addition to a calorie-controlled diet.

Watermelon Rind Health Benefits

It’s not uncommon to be unaware of the health benefits of watermelon rinds. There’s often many nutrients found in fruit and vegetable peels! For instance, there are even benefits of boiling pinapple skin.

Watermelon rinds are not only edible, but they’re also incredibly healthy. Research indicates that the rind of a watermelon possesses properties that promote health, combat diabetes and cancer, and inhibit microbial growth.

Just take a look at the ways eating the rinds can benefit your health:

1.) Rich Source of Fiber

The white part of the rind is a rich source of fiber, which aids in digestion and promotes heart health.

2.) Helps Lower Blood Pressure

Consuming watermelon rinds can help lower blood pressure due to their high potassium content.

3.) Boost Immune System

The green rind contains essential amino acids that boost the immune system and fight free radicals.

4.) Helps Control Sugar Absorption

Eating watermelon rinds can control sugar absorption, helping to maintain healthy blood sugar levels.

5.) Encourages Hydration

Watermelon rinds are 92 percent water, making them a great way to stay hydrated.

6.) Aids in Weight Loss

The fiber content in watermelon rinds makes you feel full longer, aiding in weight loss efforts.

7.) Improves Eye Health

Watermelon rinds contain vitamin A which is vital for eye health.

8.) Promotes Heart Health

The citrulline found in watermelon rinds contributes to overall heart health by improving circulation.

9.) Aids in Cancer Prevention

Watermelon rinds have lycopene which is linked to cancer prevention.

10.) Improves Skin Health

The vitamins A and C found in watermelon rinds contribute to healthy skin by promoting collagen production and protecting against UV damage.

11.) May Boost Energy Levels

Watermelon rinds contain a high amount of B-vitamins, which are essential for energy production.

12.) Promotes Healthy Hair

The vitamins and minerals in watermelon rinds help strengthen hair and promote growth.

13.) Encourages Strong Bones

Watermelon rinds have calcium and magnesium that are necessary for strong and healthy bones.

14.) Enhances Sexual Health

Did you know that watermelon rinds can be a real game changer for your sexual health?

Watermelon rinds are packed with an amino acid called citrulline. When consumed, our body converts citrulline into another amino acid – arginine. Arginine is a precursor for nitric oxide which is crucial for erections because it helps blood vessels relax, allowing more blood flow to the penis. This can help alleviate symptoms of ED and improve sexual performance.

15.) Reduces Food Waste

Using the entire watermelon, including the rind, is an effective method to reduce food waste. Instead of throwing the rinds into the compost bin or compost pile, they can be used in various food products like watermelon rind pickles or watermelon rind jam.

Watermelon Rind Uses

There are numerous uses for watermelon rinds. Take a look below to get some inspiration on jazzing up watermelon skins.

Watermelon Rind Smoothie

Blend watermelon rind with some lime juice and mint leaves for a refreshing smoothie packed with nutrients.

Pickled Watermelon Rind

This traditional Southern American dish is a great way to preserve and consume watermelon rind. Some people make pickled watermelon strips and others prefer just making watermelon pickles. You can make a spicy watermelon rind pickle by adding peppers!

Either way, it’s a healthy and fun way to eat the rinds from juicy watermelon.

Easy Pickled Watermelon Rind: This recipe uses apple cider vinegar and sugar, but I’d substitute with a natural sweetener instead.
Pickled Watermelon Rind: This recipe skips the sugar and instead takes on savory notes from garlic, dill, and mustard seeds.

Watermelon Rind Stir-Fry

Add thin slices of watermelon rind to your stir-fries for an added crunch and nutritional boost.

Watermelon Rind Stir-fry: This stir fry uses healthy ingredients. I’d probably only need to swap the soy sauce for coconut aminos.
Sweet and Sour Watermelon Rind Stir-fry: This stir-fry looks really tasty!

Watermelon Rind Juice

I’m sure you’ve heard of watermelon juice, well this is a twist because it uses the rind! Simply juicing the rind can provide you with a hydrating, nutrient-dense beverage with a bright green color. You can jazz up the juice by adding lime and a sweetener.

Watermelon Rind Salad

Toss diced watermelon rind in your salads for an interesting texture and a healthful addition.

Watermelon Rind Jam

Boil the rind with sugar and pectin to make a unique jam that’s rich in vitamins A, B, and C.

Here’s a basic watermelon rind jam recipe.

Grilled Watermelon Rind

Grill slices of watermelon and season them with herbs and spices for a healthy side dish. Eat the rind right along with the fruit.

Watermelon Rind Curry

Incorporate watermelon rind into your curries. It absorbs the flavors well, offering a delicious way to eat this part of the fruit.

Watermelon Rind Soup

Add chunks of watermelon rind to your soups. It adds volume without many calories, perfect for weight watchers.

Candied Watermelon Rind

While slightly less healthy due to the sugar content, watermelon rind candy is a sweet treat that still offers some nutritional benefits (more if you use a natural sugar instead of refined white sugar).

Want an easy way to candy watermelon rind? I’d try using honey instead of white sugar.

Watermelon Rind Coleslaw

Shred the rind and use it as a crunchy addition to coleslaws or other similar salads.

Marinated Watermelon Rind

Marinate thin slices of the rind in vinegar and your favorite spices for a tangy, nutritious snack.

Watermelon Rind Salsa

Dice the rind and add it to a fresh salsa for extra crunch and nutrients. This watermelon rind salsa sounds delicious! You have to ferment the rinds first, but don’t worry -there’s step-by-step instructions.

Watermelon Rind Chutney

Blend watermelon rind with some chili, garlic, and other spices to make a flavorful watermelon rind chutney

Baked Watermelon Rind Chips

Thinly slice the rind and bake until crisp for a healthy chip alternative.

Storing Watermelon Rinds in the Refrigerator

Cleaning: Rinse the watermelon rinds thoroughly under cold running water to remove any dirt or pesticide residue.
Cutting: Cut the rinds into smaller, manageable pieces using a sharp knife.
Storing: Place the cut rinds in a clean, airtight container or a heavy-duty freezer bag. Make sure to remove as much air as possible before sealing the container or bag.
Refrigerating: Put the container or bag in the refrigerator.

Watermelon rinds stored in this manner can last for up to two weeks in the refrigerator.

Storing Watermelon Rinds in the Freezer

Cleaning and Cutting: Follow the same steps as above.
Blanching: This step is optional but helps to preserve the texture and color of the rinds. To blanch, boil the rind pieces for three minutes, then immediately plunge them into ice water for another three minutes.
Drying: Pat dry the blanched rinds with a clean towel to remove excess moisture.
Flash Freezing: Lay out the rind pieces on a baking sheet lined with parchment paper, ensuring they are not touching each other, and freeze for about 2 hours.
Storing: Once frozen, quickly transfer the rind pieces into an airtight container or a heavy-duty plastic bag that’s freezer safe.
Freezing: Store them in the freezer.

Frozen watermelon rinds can be stored for up to 10-12 months.