Why You Should Keep and Eat Watermelon Rind Instead of Tossing It

An official USDA FoodData Central entry now lists the raw rind of seedless watermelon, showing it is 95 % water and delivers 19 kcal, 1.5 g fiber, 272 mg potassium, 21 mg phosphorus and 7 mg vitamin C per 100 g. Studies published in Agricultural and Food Chemistry identify the rind as a good source of citrulline, an amino acid that supports muscle and vascular health and may reduce post-exercise soreness. Health portals explain that consuming roughly one to one-and-a-half cups yields notable amounts of vitamins, minerals and antioxidants, and they recommend eating the white part while the green outer skin can be bitter.

Culinary ideas include smoothies, pickled or fermented rind, candy, curry, preserves and gazpacho, and food scientists are experimenting with powdered rind in baked goods. Because melons grow on the ground, washing the fruit before cutting helps prevent contamination. The rind stays fresh for about five days refrigerated or can be frozen for future recipes.