Is Watermelon Good For Weight Loss? Here’s The Answer In 2024

is watermelon good for weight loss
You can consume watermelon for refreshing weight loss benefits. Photo: New Africa/Shutterstock

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Is watermelon good for weight loss? Discover the juicy weight loss secrets of this delicious fruit. Watermelon doesn’t only satisfy your sweet cravings, but it also helps with weight management.

With its high water content, watermelon promotes hydration and helps control calorie intake. Let’s explore the benefits of watermelon. We’ll discuss the watermelon diet, a popular choice for those trying to shed pounds naturally.

Let’s discuss more nutritional facts about watermelon, tips on portion control, and delicious ways to enjoy this popular fruit.

Is Watermelon Beneficial For Weight Loss?

Watermelon can benefit weight loss because it is hydrating, low in calories, and contains essential nutrients. You can enjoy the healthy benefits of watermelon by incorporating it into some of your favorite healthy recipes.

While the watermelon diet is popular, it’s essential to approach it with caution. Relying solely on watermelon may not be sustainable for long-term weight management or overall health and well-being.

Is Watermelon Good For Weight Loss?

is watermelon good for weight loss
You can consume watermelon for refreshing weight loss benefits. Photo: Roman Samborskyi/Shutterstock

Watermelon is among the best fruits for weight loss. Known for its sweet and refreshing taste, it can be a beneficial ally in your weight loss journey. The fruit has a high water content that keeps you hydrated, aids digestion, and promotes a feeling of fullness.

With just 30 calories per 100 grams,[1] watermelon is a low-calorie food that won’t significantly impact your daily calorie intake. Moreover, watermelon is rich in vitamins[2] that provide essential nutrients without added fat or cholesterol. 

The Dietary Guidelines for Americans recommend 1.5 to 2.5 cups of fruit daily.[2] Fruits add vital nutrients to the diet, including potassium, magnesium, and many vitamins and minerals. Additionally, regular fruit consumption reduces the risk[3] of cardiovascular disease, obesity, type 2 diabetes, and some cancers. 

Studies show eating watermelon is associated with higher nutrient intake[2] and diet quality. The natural sugars in watermelon offer a healthier alternative to processed sweets. The antioxidants protect cells and prevent oxidative stress.[4] With the right tips and recipes, watermelon can be added to a healthy diet for effective and sustainable weight loss.

Benefits Of Watermelon For Weight Loss

Watermelon is a classic, refreshing summer fruit that can be a powerful addition to your weight loss diet. Here are some benefits of watermelon for weight loss:

Hydration Boost 

With over 90% water content, watermelon keeps you hydrated. Its hydrating properties support metabolic functions essential for weight loss.

Low-Calorie And High-Fiber

A 100-gram serving of watermelon contains 30 calories, making it a low-calorie food. Its nutritional profile promotes a feeling of fullness and aids in portion control. The fiber content further supports digestive health and healthy weight loss efforts.

Vitamins A And C

Watermelon is rich in vitamins A and C.[2] These vitamins are crucial for immune function and skin health. Vitamin C also counters oxidative stress associated with various chronic diseases. 

B Vitamins

Watermelon is also a source of essential B vitamins.[2] Vitamin B-1 in watermelon helps your body convert food into energy. Vitamin B-6 is also necessary for red blood cell production. 

Natural Sugars

The natural sugars in watermelon provide a sweet taste without the drawbacks of processed sugars. They offer a healthier alternative for those seeking to satisfy their sweet cravings while losing weight

Powerful Antioxidants

Watermelon contains several antioxidants such as lycopene, that give watermelon its vibrant color. It has also been linked to several health benefits to support heart health and cancer prevention.[2] The fruit also contains antioxidants that combat oxidative stress and reduce the risk of chronic diseases like cancer. 

Detoxification Support

The high water and diuretic properties of watermelon can help flush toxins out of the body. This aids the body’s natural detoxification processes.

Amino Acids

Watermelon contains the amino acid citrulline, which is known for supporting healthy blood flow. It takes its name from the Latin term for watermelon, Citrullus lanatus. Watermelon contains more citrulline than any other food. Studies show that long-term consumption may improve vascular function.[5]

The Watermelon Diet – Does It Work?

The Watermelon Diet - Does It Work
Enjoy watermelon as a way to lose weight. Photo: Kaiskynet Studio/Shutterstock

The watermelon diet is a short-term, fruit-based weight loss plan that revolves around watermelon consumption. Advocates of the diet claim it aids weight loss due to its low-calorie, high-water content. 

The diet is similar to a cleanse. It involves a short but strict deprivation period where you eat only watermelon. After this is complete, most watermelon diet participants return to their regular, daily food consumption.

Participants consume only watermelon for three days in the first phase. Most individuals return to their regular diet or slowly reintroduce other foods at the end of the first phase. Another diet variant might have you eating two light meals daily with watermelon as a snack.

Daily fruit intake may reach the equivalent of one large watermelon. The specific rules of the watermelon diet vary from one source to another.

While the watermelon diet may offer certain benefits and rapid weight loss results, it’s essential to approach it cautiously. Consider incorporating various foods and other fruits for a well-rounded, sustainable weight-loss approach. As with any diet, consulting with a healthcare professional is always advised.

Are There Any Risks To The Watermelon Diet? 

The watermelon fast may offer short-term weight loss benefits. However, it’s essential to be aware of the potential risks. Relying on watermelon for an extended period can lead to nutrient deficiencies.

The diet’s low protein content may compromise muscle maintenance.[6] The absence of healthy fats and carbohydrates can also impact your overall well-being. The high water content can cause frequent urination, potentially leading to electrolyte imbalances.

Extreme calorie restriction during the watermelon diet may also decrease metabolism, challenging long-term weight management. Before attempting any restrictive diet, talk to a healthcare professional to ensure it aligns with your health needs.

How To Eat Watermelon For Weight Loss

Eating watermelon can contribute to weight loss by promoting a calorie deficit and enhancing the fat-burning processes. Here are some ways to eat watermelon to support weight loss:

  • Opt for fresh and whole watermelon. When you start incorporating watermelon into your diet, choosing fresh, whole watermelons over pre-cut options is crucial. This ensures you get the maximum nutritional benefits without added sugars or processing.
  • Prioritize hydration. While watermelon has a high water content that aids in hydration, you’ll still need to stay well-hydrated to support your overall health.
  • Practice portion control. Although watermelon has very few calories, portion control remains essential.
  • Add to balanced meals. Many wonder, does watermelon help you lose weight? It’s important to note that adding it to balanced meals is essential to enhance satiety.[7] Pairing watermelon with lean proteins and healthy fats can create a more satisfying and nutritional eating experience.
  • Choose watermelon as a snack. Watermelon is a refreshing fruit that makes an excellent snack to curb hunger without consuming excess calories. Its natural sweetness can healthily satisfy your cravings.
  • Incorporate into smoothies. You can blend fresh watermelon into smoothies to add natural sweetness and flavor without added sugars. Pair it with other fruits and vegetables, or add to your favorite protein or greens powder for a delicious, hydrating beverage.
  • Practice mindful eating. It’s easy to overconsume watermelon. Practicing mindful eating allows you to appreciate the flavor while listening to your body’s hunger cues.
  • Avoid processed watermelon products: Steer clear of watermelon products with added sugars or preservatives. These can lead to weight gain.
  • Stay active. Eating watermelon can complement a healthy fitness routine. Hydrating and natural sugars provide energy for workouts to help burn fat more efficiently.

What Are Some Watermelon Recipes For Healthy Weight Loss?

Here are some nutrition and delicious recipes to help with consuming watermelon regularly. 

Watermelon Salad With Feta

Combine cubed watermelon with crumbled feta cheese and fresh mint leaves. Drizzle with your favorite balsamic glaze for a healthy and savory veggie and fruit salad with various flavors.

Watermelon And Berry Smoothie

Blend fresh watermelon chunks with mixed berries, low-fat yogurt, and a handful of spinach for a nutrient-packed smoothie. You can also add fruit and vegetable supplements for added health benefits. This hydrating fruit beverage is rich in antioxidants and fiber.

Grilled Watermelon Skewers

Grill watermelon cubes on skewers for a unique twist. The grilling process enhances the sweetness. You can sprinkle them with a pinch of sea salt for a delicious contrast.

Watermelon Salsa

To create a delicious salsa, combine diced watermelon with cucumber, red onion, jalapeño, cilantro, and lime or lemon juice. Eat it with chips or veggies. You can also enjoy it as a topping for grilled chicken or fish.

Watermelon And Cucumber Gazpacho

Pureé watermelon, cucumber, tomatoes, red bell pepper, and a hint of garlic to make a chilled gazpacho. This low-calorie soup is perfect for a hydration boost on hot days.

Watermelon Infused Water

Create a hydrating infused water by combining watermelon cubes and fresh basil leaves with cold water. Naturally flavoring your water this way provides a delicious alternative to sugary beverages, craving your sugar cravings without adding calories.

Watermelon Popsicles

Blend watermelon with a touch of lime juice and pour the mixture into popsicle molds. Freeze and store them in your freezer for a refreshing and guilt-free summer treat for your sweet tooth.

Watermelon And Quinoa Salad

Mix cooked quinoa with diced watermelon, cucumber, mint, and crumbled feta. Top with your favorite poultry or fish. Drizzle with lemon juice or a lemon vinaigrette for a satisfying and protein-rich salad.

Watermelon And Avocado Smoothie Bowl

Blend watermelon, avocado, spinach, and a splash of coconut water. Pour the ingredients into a bowl and top it with granola, chia seeds, and sliced almonds for added texture and essential nutrients.

Watermelon Sorbet

Freeze watermelon chunks. Once frozen, blend them until smooth to create a refreshing sorbet. This simple and natural dessert is an excellent way to enjoy a frozen treat with fewer calories.


Watermelon is a refreshing and nutritious fruit that can help enhance the quality of your diet and aid in weight loss efforts. Eating watermelon every day can help boost hydration, aid digestion, and support a healthy body. There are various creative ways to add watermelon to your diet, whether as part of a healthy salad or a nutritious snack.

While watermelon consumption is healthy, the effectiveness of the watermelon diet for sustained weight loss is questionable. Incorporating nutrient-rich foods alongside watermelon consumption is crucial for overall well-being and successful weight management.

Frequently Asked Questions

Is watermelon high in calories?

Watermelon is a low-calorie and healthy food. With about 30 calories per 100 grams, it’s an excellent choice for those looking to lose weight. Its high water content and essential nutrients make it a nutritious snack.

Is eating watermelon at night good for weight loss?

Eating watermelon at night can support weight loss, especially for those aiming to lose belly fat. Its high-fiber and hydration benefits make it one of the healthier low-calorie fruits.

How long does the watermelon diet last?

The watermelon detox diet typically lasts for three days. While it may aid in burning fat, it’s essential to consult a healthcare professional before adopting such restrictive diets for an extended period.

Are there any risks to eating too much watermelon?

Overeating watermelon can lead to excessive calorie and sugar intake that causes weight gain. Moderation is key. Consider your overall eating habits and how much watermelon fits into a balanced diet to avoid potential risks.

Why is watermelon good for losing weight?

Watermelon is a low-calorie fruit that supports weight loss within a healthy lifestyle. Its high water content promotes hydration, and the natural sweetness satisfies sugar cravings. It’s nutritious and refreshing to a balanced diet.

+ 7 Sources

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  1. (2024). FoodData Central. [online] Available at:
  2. Fulgoni, K. and Fulgoni, V.L. (2022). Watermelon Intake Is Associated with Increased Nutrient Intake and Higher Diet Quality in Adults and Children, NHANES 2003–2018. Nutrients, [online] 14(22), pp.4883–4883. doi:
  3. Aune, D., Giovannucci, E., Paolo Boffetta, Lars Thore Fadnes, Na Na Keum, Norat, T., Greenwood, D.C., Elio Riboli, Vatten, L.J. and Tonstad, S. (2017). Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all-cause mortality—a systematic review and dose-response meta-analysis of prospective studies. International Journal of Epidemiology, [online] 46(3), pp.1029–1056. doi:
  4. Cuma Zehiroglu and Sevim Beyza Öztürk Sarıkaya (2019). The importance of antioxidants and place in today’s scientific and technological studies. Journal of Food Science and Technology, [online] 56(11), pp.4757–4774. doi:
  5. Smeets, E., Mensink, R.P. and Joris, P.J. (2021). Effects of l-citrulline supplementation and watermelon consumption on longer-term and postprandial vascular function and cardiometabolic risk markers: a meta-analysis of randomised controlled trials in adults. British Journal of Nutrition, [online] 128(9), pp.1758–1770. doi:
  6. Carbone, J.W. and Pasiakos, S.M. (2019). Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit. Nutrients, [online] 11(5), pp.1136–1136. doi:
  7. Lum, T., Connolly, M.E., Marx, A., Beidler, J., Hooshmand, S., Kern, M., Liu, C. and Mee Young Hong (2019). Effects of Fresh Watermelon Consumption on the Acute Satiety Response and Cardiometabolic Risk Factors in Overweight and Obese Adults. Nutrients, [online] 11(3), pp.595–595. doi:


Sarah Muoio is a writer based in Milford, CT. Aside from writing, she is passionate about childhood illness advocacy, surfing, and philanthropy. She’ll never pass up an opportunity to enjoy live music with family and friends. See More