Eating Watermelon While Pregnant: Is It Good or Bad?

Watermelon has many essential vitamins and minerals that can benefit pregnant women. When eaten in moderation, watermelon can be a healthy and delicious snack during pregnancy.

Old wives' tales and misinformation can make it challenging to figure out which foods are safe during pregnancy. Watermelon is one particularly controversial food. Many people claim that watermelon can provide health benefits for pregnant women, while others believe this fruit can be harmful. If you or your loved one are expecting, you’re probably wondering if eating watermelon while pregnant is a good idea. 

Watermelon provides several potential health benefits during pregnancy. However, this fruit also has two possible risks. Discover the pros and cons of eating this delicious fruit while pregnant. 

One cup of diced watermelon provides these nutrients:

• Water: 139 grams 
• Calories: 45.6
• Protein: 0.927 grams 
• Total lipid (fat): 0.228 grams 
• Carbohydrates: 11.5 grams
• Fiber: 0.608 grams 
• Sugars: 9.42 grams 

As the name suggests, watermelon is mostly made of water, so it can help you stay hydrated during pregnancy. The American College of Obstetricians and Gynecologists recommends that pregnant people drink 64 to 96 ounces of water daily. Staying hydrated improves digestion and helps the amniotic fluid form properly around the baby. 

Watermelon is also an excellent choice for pregnant people monitoring their calorie and fat intake. Most normal-weight pregnant women should eat 340 extra calories daily during the second trimester and 450 calories during the third. A one-cup serving of watermelon has only 46 calories and less than 1 gram of fat, making it an excellent low-calorie and low-fat snack throughout pregnancy. 

However, a serving of watermelon provides less than 1 gram of fiber. Eating a fiber-rich diet during pregnancy can reduce the risk of gestational diabetes mellitus and excessive weight gain. If you want to increase your dietary fiber intake, many other fruits are better than watermelon. For example, a ¾ cup serving of raspberries provides 9 grams of fiber. 

Watermelon has many essential vitamins and minerals that can benefit pregnant women. A one-cup serving of watermelon provides the following vital micronutrients:

• Calcium: 10.6 milligrams
• Magnesium: 15.2 milligrams
• Phosphorus: 16.7 milligrams
• Potassium: 170 milligrams
• Vitamin A: 42.6 micrograms 
• Vitamin C: 12.3 milligrams

Pregnant women need to eat enough micronutrients like calcium, magnesium, and vitamin A to protect their health. Women who don’t get enough micronutrients during pregnancy may become malnourished, increasing the likelihood of gestational diabetes mellitus and mortality. 

Micronutrients also help the baby grow properly before and after birth. A micronutrient-deficient gestational diet can cause the baby to develop these conditions:

• Premature birth
• Low birth weight
• Cardiometabolic changes 
• Cognitive and neurological delay
• Reduced immune function 
• Stunted growth 

Watermelon is a good source of several micronutrients that can boost the health of pregnant women and babies. For example, one serving of this fruit provides almost 11 milligrams of calcium, promoting the baby's growth and decreasing the risk of premature birth. Watermelon also contains 15 milligrams of magnesium. This mineral may reduce the risk of pregnancy complications like hypertensive pregnancy syndromes and leg cramps. 

Many people believe that watermelon can help prevent preeclampsia because of its high concentration of antioxidants like lycopene. Preeclampsia occurs when women develop high blood pressure and swelling at or after 20 weeks of pregnancy. In severe cases, this condition can lead to preterm birth, seizures, and coma. 

A 2018 study gave pregnant women with preeclampsia LaPiSe juice — a mixture of watermelon, chayotes, and bananas. The researchers discovered that women who drank the juice had lower blood pressure than women who didn’t have the drink. This study suggests that eating watermelon as part of LaPiSe juice can help prevent and treat preeclampsia. 

Research on the health benefits of watermelon during pregnancy remains limited, but several studies have discovered other possible advantages of eating it.   

One study found that extracellular vesicles in watermelon fruit and juice may boost the baby’s growth during pregnancy and enhance placental function. 

A recent animal study also examined the effects of watermelon juice on pregnant white mice fed with monosodium glutamate (MSG). Human women who consume excessive amounts of MSG can develop hormonal imbalances and fertility issues. The researchers discovered that the antioxidants contained in watermelon countered the harmful effects of free radicals from MSG in pregnant mice. However, this study has not been done with human subjects. 

Most pregnant women can safely eat watermelon without experiencing any adverse effects. However, there are two potential dangers of eating this delicious fruit while pregnant. 

First, improperly handled melons can grow a dangerous germ called Listeria. This germ causes an infection that can harm unborn babies and pregnant women. The mother typically develops mild symptoms like fever and fatigue after contracting this infection.  

However, unborn babies can die in the womb if exposed to Listeria, and the infection can also cause preterm labor. 

To decrease the risk of contracting Listeria, avoid eating cut melon left at room temperature for more than four hours. You should also dispose of refrigerated cut melon after seven days.

Additionally, research suggests a positive association between eating fruits and gestational diabetes mellitus. Watermelon has a high glycemic index because it contains a large amount of sugar. Pregnant women who eat excessive quantities of high-glycemic fruits are more likely to develop gestational diabetes. 

Your obstetrician or nutritionist can help you ensure that you eat an appropriate amount of watermelon and other fruits during your pregnancy. 

Watermelon is a versatile food that you can enjoy raw or mixed in dishes. Here are a few tasty ways to eat watermelon while pregnant: 

• Added to salsa
• Cut into slices
• Diced 
• Grilled
• Frozen into a popsicle
• Fruit salad 
• Smoothie

When eaten in moderation, watermelon can be a healthy and delicious snack during pregnancy. This fruit is a great source of antioxidants and micronutrients, which can help keep the pregnant person and baby healthy during and after pregnancy. Add watermelon to your diet today to start enjoying its possible health benefits.