Is Watermelon High In Iron

Is Watermelon High In Iron? (3-Minute Read)

Watermelon is one of the most delicious and refreshing summer fruits. It’s rich in many nutrients, vitamins, and minerals that help you stay healthy, so it makes for a perfect treat for everyone. 

But, if you’re trying to improve your energy levels and various cardiovascular conditions, you may be looking into adding more iron into your diet. 

Because of that, it’s beneficial to know whether your favorite fruits, such as watermelon, are high in this essential mineral. So, is watermelon high in iron?

Is Watermelon High In Iron?

Watermelon contains small amounts of iron. So, it can help you reach your dietary requirements for this mineral as long as you pair it with other iron-rich foods. 

On the bright side, watermelon contains a lot of vitamin C, which contributes to iron absorption, ensuring that it stays in your body. 

So, even though watermelon might not provide you with too much iron, it does help your body retain it.

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How much iron is in watermelon?

A single slice of watermelon contains around 0.7mg of iron, corresponding to around 4% of your daily recommended need for this mineral. 

This isn’t a lot, but you can load up on this essential mineral if you eat more than one slice (which most people do). 

What’s more, watermelon is rich in vitamin C, which helps with the absorption of iron, so your body is more likely to retain the iron that’s in watermelon instead of flushing it out.

In addition, many people consume dried watermelon seeds, which can be a wonderful source of iron. 

In fact, a one-ounce serving of dried watermelon seeds provides you with around 11% of your daily need for iron

As a result, snacking on some watermelon seeds or adding them to dishes, such as your salad, can be beneficial if you’re looking to add some iron-rich foods to your diet.

Can you take in too much iron from watermelon?

Watermelon doesn’t contain nearly enough iron to allow you to overdo it. In fact, it’s important to consume more iron-rich fruits and veggies to prevent an iron deficiency and stay healthy. 

It’s important to remember that it’s not possible to consume one certain mineral or vitamin from a single food product. 

Iron + Vitamin C at

Because of that, it’s crucial to eat a balanced diet rich in various foods that provide you with a variety of nutrients. That way, you can be sure to stay healthy and prevent any adverse side effects.

What’s more, it’s also very unlikely to take in too much iron if you consume a balanced diet. 

It’s because this mineral is soluble and water, and your body uses it up as soon as it’s absorbed. 

As a result, watermelon and most common fresh foods don’t pose any threat to taking in too much iron.

Can watermelon help prevent anemia?

Watermelon is a decent source of iron as well as vitamin C, which helps you absorb this mineral. 

As a result, making watermelon an integral part of your diet can help you prevent or treat anemia. 

Along with these two nutrients and other compounds, watermelon also contributes to increasing your hemoglobin levels, which are responsible for preventing anemia and keeping your blood healthy. 

To get the full benefits of watermelon, it’s best to eat it fresh in its natural form and avoid juices that may have added sugars and fewer nutrients.

If you are a huge fan of juices, though, it’s good to know that many doctors recommend watermelon-pomegranate juice to help increase your hemoglobin levels and prevent anemia. 

Both of these fruits are high in iron and vitamin C, which are powerful antioxidants and help your blood be as effective at transporting oxygen as possible. 

Because of that, this delicious and refreshing juice can be a great part of a healthy diet.

Is watermelon healthy?

Watermelon is very healthy but still low in calories. In fact, one wedge of watermelon contains only around 86 calories. 

Most of them come from carbohydrates and sugars, but since they’re from fruit, they don’t tend to have a negative effect on your blood sugar levels. 

As a result, eating fruit shouldn’t increase your risk of developing diabetes or any cardiovascular condition.

Iron + Vitamin C at

Even just one watermelon slice contains quite a lot of vitamin C. Besides contributing to iron absorption, it’s necessary to grow, develop, and repair all your body tissues and cells. 

Vitamin C also helps your immune system function properly, reducing your risk of catching various seasonal illnesses, such as the common cold or seasonal flu. 

This micronutrient is water-soluble, so it’s a good idea to eat foods rich in this nutrient as often as possible.

One of the best benefits watermelons give you is that they help you stay hydrated while still tasting delicious. 

This fruit comprises 92% of water, upping your daily water intake without adding any artificial sweeteners. Because of the high water content, eating watermelon might also aid in weight loss by preventing overeating. 

Your body often tends to confuse hunger for dehydration, so watermelon can help you avoid that and keep any additional calories away.

Due to being a fruit, watermelon contains many powerful plant compounds. For example, it’s rich in citrulline, which is an amino acid that can improve exercise performance and boost heart health. 

Because of that, eating watermelon, especially after working out, can have incredible health benefits that most other fruits can’t provide you with.

Watermelon is also rich in antioxidants, such as vitamin C, carotenoids, and lycopene. These compounds help flush out harmful free radicals out of your body, preventing oxidative damage and stress to your tissues and cells. 

The same antioxidants also prevent age-related damage to your organs as well as boost your cognitive health and fight against early-onset dementia.

Make sure to also read Top 20 Vegetables High In Iron, Top 10 Drinks High In Iron, as well as Top 10 Iron-Rich Fish List.


Watermelon is low in calories but rich in nutrients, which makes it an excellent addition to any healthy diet. 

From keeping you hydrated to providing you with essential vitamins, this fruit can help you achieve a lot of your dietary goals. 

Because of that, there’s no reason not to incorporate this delicious fruit into your diet and enjoy its benefits.