Eating watermelon may offer some pregnancy benefits, including a reduced risk of complications, swelling, and morning sickness. However, few of these are supported by science.

Watermelon is a water-rich fruit. This article looks at the research to determine whether it offers any specific benefits during pregnancy.

Watermelon is a source of carbs, vitamins, minerals, and beneficial plant compounds. It also comprises around 91% water, which makes it a particularly hydrating fruit.

One cup (152 grams) of watermelon provides you:

  • Calories: 46
  • Protein: 1 gram
  • Fat: less than 1 gram
  • Carbs: 12 grams
  • Fiber: less than 1 gram
  • Vitamin C: 14% of the Daily Value (DV)
  • Copper: 7% of the DV
  • Pantothenic acid (vitamin B5): 7% of the DV
  • Provitamin A: 5% of the DV

Watermelon is also rich in lutein and lycopene, two antioxidants that help protect the body against damage and disease. These antioxidants may promote eye, brain, and heart health and potentially offer protection against certain types of cancer.

Some research suggests that these specific antioxidants may also help lower the risk of preterm birth and other pregnancy complications. However, more research is needed before strong conclusions can be made.

According to the National Institutes of Health (NIH), watermelon is, in fact, a good source of folate. In individuals of child-bearing age who can become pregnant, consuming enough folate before pregnancy may help prevent a birth defect called a neural tube defect or spina bifida.

This condition develops very early in fetal development and can affect the brain and spine of infants. Adequate blood levels of folate can help prevent it. Prenatal vitamins contain a supplement form of folate called folic acid.

During pregnancy, an individual’s daily fluid requirements increase to help support optimal blood circulation, amniotic fluid levels, and an overall higher blood volume. At the same time, digestion tends to slow down. The combination of these two changes may increase a woman’s risk of poor hydration. In turn, this increases her risk of constipation or hemorrhoids during pregnancy.

Suboptimal hydration during pregnancy may be linked to poor fetal growth, as well as a higher risk of preterm delivery and birth defects. Watermelon’s rich water content may help meet the increased fluid requirements of pregnancy, which may reduce the risk of constipation, hemorrhoids, and pregnancy complications.

However, this can also be said for all water-rich fruits or vegetables, including tomatoes, cucumbers, strawberries, zucchini, and even broccoli. Therefore, although technically accurate, this benefit is not exclusive to watermelon.

Eating watermelon during pregnancy is generally considered safe. However, this fruit is moderately rich in carbs and low in fiber, a combination that can cause blood sugar levels to spike.

As such, women with preexisting diabetes or who develop high blood sugar levels in pregnancy — known as gestational diabetes — may want to avoid eating large portions of watermelon.

As with all fruit, watermelon should be washed thoroughly before slicing and eaten or refrigerated promptly.

To minimize the risk of food poisoning, during pregnancy, refrain from eating watermelon that has remained at room temperature for longer than 2 hours – in general, but especially if you are pregnant..

Watermelon is a hydrating fruit rich in various nutrients and health-beneficial compounds. Eating it regularly during pregnancy may reduce your risk of developing constipation or hemorrhoids. Its rich water content may also contribute to lowering the risk of poor fetal growth, preterm delivery, and birth defects.

However, the evidence for some of these benefits is weak, and in many cases, applicable to all fruits — not just watermelon.

Despite being touted to offer a long list of additional benefits during pregnancy, none of them are currently backed by science. That said, watermelon remains a nutrient-rich fruit and a great way to add variety to your diet during pregnancy.