Nubello Care

Can Watermelon Help You Lose Weight?

Are watermelon calories a good source of energy for a weight-conscious person? Even though watermelon is a fruit, and therefore technically healthy, anything so sweet has to have a ton of sugar in it, right?

No need to worry — the sugar in watermelon likely isn’t to blame for any trouble you’re having losing weight, and actually might even help you lose it. What’s more, watermelon’s nutritional offering is great for your overall health.

Because 90 percent of a watermelon’s weight is water, it’s one of the best fruits to eat if you‘re trying to lose weight. A 100-gram serving contains only 30 calories.

In addition to helping the body stay hydrated, snacking on watermelon will help you feel full so you won’t have cravings between meals.


Sugar in Watermelon

If you’re watching your sugar intake, watermelon might make you a little wary because it has 20 grams of sugar per 2-cup serving. But don’t forget that your body needs sugar. You might have heard of “net carbs,” which the Mayo Clinic describes as the number of carbohydrates remaining after you subtract the amount of fiber from the total carbohydrates.

Unlike fiber, net carbs are broken down by the body into glucose to be used for energy. Sugar accounts for all net carbs in watermelon, since it has no starch. Watermelon has only 1 gram of fiber per serving.

Your body will be better served when fed natural sugar from fruits and vegetables rather than added sugar in processed foods. Eating fruit satisfy sugar cravings.

So, next time you get the chance to cut into a fresh watermelon, don’t hesitate. Watermelon nutrition means this fruit is a beloved warm-weather goody that won’t hurt your weight-loss efforts.

Watermelon Calories Comparison

Fresh fruit doesn’t come with a nutritional label printed on the side the way packaged food does, so you’re not able to refer to or how much sugar is in a serving of watermelon — or even what a serving size is. Here’s how watermelon calories compare with those of several other common fruits:

  • One large apple: 130 calories
  • One large banana: 110 calories
  • One medium pear: 100 calories
  • 2 cups watermelon: 80 calories

Filling up on fruits and vegetables — including watermelon — aids in weight loss because you’re able to eat the same volume of food for far fewer calories. Compare watermelon with another summer treat, such as ice cream, and you’ll see fresh fruit has a major benefit when it comes to weight loss: Two cups of ice cream contain more than 500 calories.

Watermelon and Nutrients

Despite the popular belief that watermelon is just water and sugar, watermelon is actually a nutrient dense food. It provides high levels of vitamins, minerals, and antioxidants and just a small number of calories. Watermelon Contains thiamine, riboflavin, niacin, vitamin B-6, folate, pantothenic acid, magnesium, phosphorus, potassium, zinc, copper, manganese, selenium, choline, lycopene, and betaine. According to the National Watermelon Promotion Board, watermelon contains more lycopene than any other fruit or vegetable.

Water melon not just help in weight loss treatment but also its beneficial to us in many ways.Other benefits of the watermelon include promoting a healthy complexion and hair, increased energy, and overall lower weight.

Lose Weight


Asthma Prevention

The risks for developing asthma are lower in people who consume a high amount of certain nutrients. One of these nutrients is vitamin C, found in many fruits and vegetables, including watermelon.

Blood Pressure

Watermelon extract supplementation improved the health of the circulatory system in obese middle-aged adults with prehypertension or stage 1 hypertension.

Heart Disease

Diets rich in lycopene – found in watermelon – may help protect against heart disease.


As an excellent source of antioxidants, including vitamin C, watermelon can help combat the formation of free radicals known to cause cancer. Lycopene intake has been linked with a decreased risk of prostate cancer in several studies.

Digestion and Regularity

Watermelon, because of its water and fiber content, helps to prevent constipation and promote regularity for a healthy digestive tract.


Made up of 92 percent water and full of important electrolytes, watermelon is a great snack to have on hand during the hot summer months to prevent dehydration. It can also be frozen in slices for a tasty cold Popsicle-style snack.


Choline – found in watermelon – is a very important and versatile nutrient; it aids our bodies in sleep, muscle movement, learning, and memory. Choline also helps to maintain the structure of cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat.

Muscle Soreness

Watermelon and watermelon juice have been shown to reduce muscle soreness and improve recovery time following exercise in athletes. Researchers believe this is likely due to the amino acid L-citrulline contained in watermelon.


Watermelon is great for the skin because it contains vitamin A, which keeps skin moisturized. Vitamin A is also necessary for the growth of all bodily tissues, including skin and hair.


So, next time you get the chance to cut into a fresh watermelon, don’t hesitate. Watermelon nutrition means this fruit is a beloved warm-weather goody that won’t hurt your weight loss efforts.

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