Strawberries and watermelon: vitamin C against lycopene

Across 11 randomized trials, strawberry interventions lowered C-reactive protein by 0.63 mg/l (95% CI 0.22 to 1.04) and did not change blood pressure, lipids or fasting glucose overall. Many of those trials were small and used freeze-dried powder, not fresh berries. For watermelon the best blood pressure number is pooled with a supplement. In 15 trials with 415 middle-aged and older people, L-citrulline or watermelon lowered systolic pressure by 4.0 mmHg (95% CI 1.5 to 6.5). A separate meta-analysis of 9 watermelon trials found lower systolic pressure and LDL cholesterol alongside higher fasting blood sugar, and its abstract gives none of the sizes. On the plate the fruits do different jobs. A 150 g cup of strawberries gives about 89 mg of vitamin C and a 155 g cup of watermelon about 13 mg. Only watermelon carries lycopene, 4.5 mg per 3.5 oz (100 g).

How much is actually in it

• Per 100 g, raw strawberries carry 36 calories, 59.6 mg of vitamin C and 1.8 g of fiber, while raw watermelon carries 30 calories, 8.1 mg of vitamin C, 0.4 g of fiber and 4.5 mg of lycopene. — USDA FNDDS 2021-2023, Strawberries, raw (fdc_id 2709283) and Watermelon, raw (fdc_id 2709270) Evidence E source
  Strawberries 36 calories, vitamin C 59.6 mg, fiber 1.8 g, potassium 161 mg, lycopene 0; watermelon 30 calories, vitamin C 8.1 mg, fiber 0.4 g, potassium 112 mg, lycopene 4532 ug
• Across 8 analyzed samples of raw strawberries, vitamin C ranged from 47 to 72 mg per 3.5 oz (100 g). — USDA FoodData Central Foundation Foods, Strawberries, raw, 8 samples, release 2026-04-30 (n = 8 samples) Evidence E source
  Vitamin C mean 59.6 mg (47.25 to 72.1); potassium mean 161 mg (121.5 to 195.0) per 3.5 oz (100 g)

What a real portion looks like

• A cup of strawberries (150 g) gives about 89 mg of vitamin C and 54 calories, while a cup of watermelon (155 g) gives about 13 mg and 47 calories, and a medium wedge weighs 11 oz (325 g). — USDA FNDDS 2021-2023, fdc_id 2709283 (1 cup 150 g) and 2709270 (1 cup 155 g, medium wedge 325 g) Evidence E source
  Strawberries 1 cup 150 g: vitamin C 89 mg, 54 calories; watermelon 1 cup 155 g: vitamin C 13 mg, 47 calories; watermelon medium wedge 325 g

What your body absorbs

• In a small crossover study in 9 adults, making a strawberry drink with milk instead of water cut the relative bioavailability of strawberry anthocyanins by about 50 percent when taken without a meal. — 9 healthy participants, strawberry beverage in milk or water with a standard meal; subset of 4 without a meal (n = 9) Evidence B source
  Relative bioavailability of pelargonidin anthocyanins reduced by about 50% by milk without a meal; no effect with a meal

What cooking and storage change

• By the USDA retention table for frozen fruit, about 70 percent of vitamin C and 90 percent of potassium remain. — USDA Table of Nutrient Retention Factors Release 6, Fruits and Fruit Juices, FRUITS,FROZEN, code 156 Evidence E source
  Retained vitamin C 70%, potassium 90%, calcium 95%, thiamin 95%

What it does to your health

• A meta-analysis of 11 randomized trials found strawberry interventions lowered C-reactive protein by 0.63 mg/l but did not change blood pressure, lipids or fasting glucose overall. — 11 RCTs (6 blood pressure, 7 lipids, 7 fasting glucose, 6 CRP) (n = 11 trials) Evidence A source
  CRP -0.63 mg/l (95% CI -1.04 to -0.22); total cholesterol -20 mg/dL (-0.52 mmol/l) only when baseline >193 mg/dL (5 mmol/l)
• In a 12-week randomized crossover trial in adults with prediabetes, 1.1 oz (32 g) of freeze-dried strawberries a day (about 2.5 servings fresh) lowered fasting glucose by 8.9 mg/dL and HbA1c by 0.2 percent. — adults with prediabetes, 25 per period, 28-week crossover with 12-week periods (n = 25) Evidence B source
  Insulin -6.9 uIU/mL, fasting glucose -8.9 mg/dL (95% CI -4.7 to -13.2), HbA1c -0.2% (-0.1 to -0.3), total cholesterol -7.0 mg/dL
• In an 8-week randomized crossover trial in 35 adults aged about 72, 0.92 oz (26 g) of freeze-dried strawberries a day lowered systolic blood pressure and improved processing speed. — 35 healthy older adults, age 72 +/- 6 years, 8 weeks per arm, 4-week washout (n = 35) Evidence B source
  Systolic blood pressure reduced (p = 0.044); processing speed improved (p < 0.001); size in mmHg not given in abstract
• In middle-aged and older adults, a meta-analysis of 15 randomized trials with 415 people found L-citrulline or watermelon lowered systolic blood pressure by 4.0 mmHg and diastolic by 2.5 mmHg. — 15 RCTs, 24 datasets, 415 middle-aged and elderly participants (n = 415) Evidence A source
  Systolic -4.02 mmHg (95% CI -6.54 to -1.50); diastolic -2.54 mmHg (95% CI -4.27 to -0.81)
• A meta-analysis of 9 randomized trials found watermelon lowered systolic blood pressure and LDL cholesterol but raised fasting blood sugar. — 9 RCTs of watermelon supplementation (n = 9 trials) Evidence A source
  Systolic blood pressure, total and LDL cholesterol decreased; fasting blood sugar increased; sizes not given in abstract

Safety, limits and interactions

• Among 53 adults reporting reactions to melon, food challenge confirmed allergy in 19, two had life-threatening reactions, and watermelon was among the most common co-allergies. — 53 consecutive adults reporting adverse reactions to melon, open and double-blind placebo-controlled food challenges (n = 53) Evidence C source
  Melon allergy confirmed in 19 of 53 (36%); co-allergy to watermelon in 6; 88% had prior rhinitis or asthma

What people believe that the data does not support

• The EU rejected antioxidant claims for a watermelon extract, including that it helps protect cells from free radicals. — EU Register on nutrition and health claims, claim POL-HC-6934 Evidence E source
  Status non-authorized

Who this works differently for

• After hospital discharge for severe pregnancy vomiting, 128 women randomized to add watermelon kept weight better over 2 weeks, gaining a median 0.55 lb (0.25 kg) against a 1.1 lb (0.5 kg) loss. — 128 women discharged after hospitalization for hyperemesis gravidarum, under 16 weeks gestation, Malaysia (n = 128) Evidence B source
  Weight change at week 2 median +0.55 lb (0.25 kg) vs -1.1 lb (-0.5 kg) (P = 0.001); rehospitalisation not different

The bottom line

Strawberries ranged from 47 to 72 mg of vitamin C per 3.5 oz (100 g) across 8 analyzed samples. Freezing costs little. The USDA factor for frozen fruit as a group keeps about 70 percent of vitamin C and 90 percent of potassium. A strawberry drink made with milk instead of water cut the uptake of the berry pigments by about half when taken without a meal, in a study where only 4 people did that part, and milk made no difference with a meal. Two single trials used freeze-dried strawberry powder. In adults with prediabetes, 32 g a day, about 2.5 servings of fresh fruit, for 12 weeks lowered fasting glucose by 8.9 mg/dL (95% CI 4.7 to 13.2) and HbA1c by 0.2 percent in one small center. In 35 healthy adults around 72 years old, 26 g a day for 8 weeks lowered systolic pressure, p = 0.044, and the abstract does not say by how much. The EU refused antioxidant claims for a watermelon extract called ACTI-08. That ruling covers the extract, not the fruit, and the registers hold nothing for strawberries. Watermelon allergy tends to come with melon allergy. Among 53 adults who reported reactions to melon, a food challenge confirmed allergy in 19, two had life-threatening reactions, 6 also reacted to watermelon, and 88 percent already had rhinitis or asthma. The rise in fasting blood sugar in the 9-trial watermelon analysis matters if you track your glucose. In pregnancy the one trial we have is about benefit. After hospital discharge for severe pregnancy vomiting, 128 women in Malaysia randomized to add watermelon gained a median 0.55 lb (0.25 kg) over 2 weeks against a 1.1 lb (0.5 kg) loss, in an unblinded trial where readmissions did not differ. We have no card on strawberry allergy, or on drug interactions for either fruit.

Sources

1. stwm-daily-r7-01 · reference dataset
   FNDDS 2709283 Strawberries, raw: Energy 36 KCAL · Vitamin C 59.6 MG · Fiber 1.8 G · Potassium 161 MG · Lycopene 0 UG; FNDDS 2709270 Watermelon, raw: Energy 30 KCAL · Vitamin C 8.1 MG · Fiber 0.4 G · Potassium 112 MG · Lycopene 4532 UG (per 100 g)
   USDA FNDDS 2021-2023 · checked 2026-09-29
2. stwm-daily-r7-02 · reference dataset
   Foundation Strawberries, raw: Vitamin C, total ascorbic acid 59.62 MG range 47.25-72.1, 8 samples · Potassium, K 160.7 MG range 121.5-195.0, 8 samples
   USDA FoodData Central, Foundation Foods, release 2026-04-30 · checked 2026-09-29
3. stwm-daily-r7-03 · reference dataset
   FNDDS 2709283 portions: 1 fruit 18 g · 1 cup 150 g; FNDDS 2709270 portions: 1 cup 155 g · 1 medium wedge/slice 325 g · 1 small wedge/slice 218 g
   USDA FNDDS 2021-2023 · checked 2026-09-29
4. stwm-daily-r7-05 · crossover pharmacokinetic study
   Nine healthy participants consumed a strawberry beverage prepared in milk or water with a standard meal on two occasions. ... Milk did not influence the oral relative bioavailability of pelargonidin anthocyanins under meal conditions; however, the oral relative bioavailability of pelargonidin anthocyanins was reduced by ∼50% by milk under without meal conditions (p < 0.05).
   Food Funct, 2017 · checked 2026-09-29
5. stwm-daily-r7-04 · reference dataset
   USDA-RETN-R6:156 FRUITS,FROZEN: vitamin_c_mg 70% · potassium_mg 90% · copper_mg 90% · calcium_mg 95% · thiamin_mg 95%
   USDA Table of Nutrient Retention Factors, Release 6, 2007, code USDA-RETN-R6:156 · checked 2026-09-29
6. stwm-daily-r7-06 · meta-analysis of RCTs
   We included eleven RCT in this meta-analysis (six for blood pressure, seven for lipid profile, seven for fasting blood glucose and six for C-reactive protein (CRP)). Overall, the strawberry interventions significantly reduced CRP levels by 0·63 (95 % CI -1·04, -0·22) mg/l but did not affect blood pressure, lipid profile or fasting blood glucose in the main analyses.
   Br J Nutr, 2020 · checked 2026-09-29
7. stwm-daily-r7-07 · randomized crossover trial
   We examined the effects of a feasible dietary dose of strawberries (32 g freeze-dried strawberries ∼2.5 servings fresh strawberries) on glycemic control (primary) and cardiometabolic markers in adults with prediabetes in a 28-wk randomized controlled (no strawberry) crossover single-blinded study (12 wk/period). ... Strawberry period significantly improved glycemic control (serum insulin, insulin resistance, fasting glucose and glycated hemoglobin) and serum total cholesterol in an adjusted model compared with control; [adjusted mean difference 95% confidence interval (CI): -6.9 μIU/mL (-3.2, -10.7) μIU/mL, -2.3 (-1.3, -3.4), -8.9 mg/dL (-4.7, -13.2) mg/dL, and -0.2% (-0.1, -0.3)%, and -7.0 mg/dL (-2.0, -12.0) mg/dL, respectively, all P < 0.05].
   J Nutr, 2025 · checked 2026-09-29
8. stwm-daily-r7-08 · randomized crossover trial
   Using a randomized, crossover, double-blind, placebo-controlled clinical trial, 35 healthy older adults (17 women, 18 men, age 72 ± 6 years, BMI 26.4 ± 3.9 kg/m2) consumed 26 g of freeze-dried strawberry powder (strawberry) and a control powder (control) daily for 8 weeks each with a 4-week washout period. ... Processing speed (p < 0.001) improved during the strawberry phase and episodic memory (p = 0.002) improved during the control phase. For cardiovascular measures, strawberry consumption reduced systolic blood pressure (p = 0.044)
   Nutr Metab Cardiovasc Dis, 2025 · checked 2026-09-29
9. stwm-daily-r7-09 · meta-analysis of RCTs
   A total of 15 randomized controlled trials (RCTs) investigating the effects of l-citrulline supplementation and watermelon intake on BP in middle-aged and elderly individuals were included, comprising 24 datasets involving 415 participants. The results indicate that l-citrulline supplementation and watermelon intake significantly reduced SBP (-4.02 mmHg [95 % CI: -6.54 to -1.50], P = 0.002) and DBP (-2.54 mmHg [95 % CI: -4.27 to -0.81], P = 0.004) in the elderly.
   Clin Nutr ESPEN, 2025 · checked 2026-09-29
10. stwm-daily-r7-10 · meta-analysis of RCTs
    Of the 8962 identified studies, 9 RCTs were included in the final analysis. Watermelon consumption significantly decreased systolic blood pressure (SBP), totalcholesterol (TC) and low-density lipoprotein (LDL). In addition, watermelon consumption led to a significant increase in fasting blood sugar (FBS).
    Diabetes Res Clin Pract, 2023 · checked 2026-09-29
11. stwm-daily-r7-12 · clinical challenge study
    Fifty-three consecutive adult patients complaining of adverse reactions to melon were included in the study. ... Actual clinical reactivity was confirmed in 19 (36%) of 53 patients. The most frequent symptom was oral allergy syndrome (n = 14), but two patients experienced life-threatening reactions, including respiratory symptoms and hypotension. ... The most common foods associated with melon allergy were avocado (n = 7), banana (n = 7), kiwi (n = 6), watermelon (n = 6), and peach (n = 5).
    J Allergy Clin Immunol, 2000 · checked 2026-09-29
12. stwm-daily-r7-13 · regulatory register
    POL-HC-6934 Citrullus lunatus (Watermelon) extract - ACTI-08 Good source of antioxidants Contains naturally occuring antioxidants Has antioxidant properties Acts as an antioxidants Contributes to the protection against oxidation Helps increase the antioxidative capacity of the body Helps preventing oxidation Antioxidants help protect you from free radicals Antioxidants help protect your cells and tissues from oxidation Antioxidants contribute to the total antioxidant capacity of the body Antioxidants help to protect your body by reinforcing the body's natural defence against the effects of free radicals Non-authorised
    EU Register on nutrition and health claims, claim POL-HC-6934, snapshot 2026-09-21 · checked 2026-09-29
13. stwm-daily-r7-11 · randomized controlled trial
    128 women at their discharge following hospitalization for HG were randomized: 64 to watermelon and 64 to control arm. ... Weight change (kg) at end of week 1, median[interquartile range] -0.05[-0.775 to + 0.50] vs. -0.5[-1.4 to + 0.1] P = 0.014 and to the end of week 2, + 0.25[-0.65 to + 0.975] vs. -0.5[-1.3 to + 0.2] P = 0.001 for watermelon and control arms respectively. ... However, rehospitalization for HG and antiemetic usage were not significantly different.
    BMC Pregnancy Childbirth, 2023 · checked 2026-09-29