Is Watermelon Good for Weight Loss? The Perfect Snack!

By Lily •  Updated: 01/11/22 •  6 min read

Did you know that roughly 90 percent of your average watermelon is pure water?

That statistic alone should be enough to convince just about anyone of the benefits of eating (or perhaps, drinking) watermelons, aside from those who really just hate staying healthy and hydrated.

The fact that watermelons taste pretty damn good as well is just the icing on this healthy, fat-free cake!

Of course, there are plenty of other things to consider as well. Nothing – not even Mother Earth’s nectar – is healthy when consumed in excess.

Watermelons provide plenty of nutritious goodness, but there are some things that need to be understood before you go out and buy an entire farmer’s market worth of watermelons.

Luckily, this article will hopefully prove to be a great resource for anyone wondering about the benefits of watermelons, specifically with regards to weight loss, as studies have shown.

So, is watermelon good for weight loss? Let’s dig in and see if you can eat your way to a slimmer waistline with yummy watermelon!

Housewife home in kitchen slicing watermelom

Why You Should Eat Watermelons

There are tons of benefits when it comes to eating watermelons, so it is a challenge to describe them all. That being said, we will do our best to run through some of the highlights.

1. They Are Great for Hydration

Staying hydrated is important in order to survive and stay healthy, but it is something a lot of us take for granted. We fill our stomachs with so much excess that it is easy to forget that sweetest of all nectars: water.

The proper functioning of organs, the regulation of body temperature, nutrient delivery into your cells – all of these functions are made possible by an adequate supply of water in the body.

Naturally, eating foods that contain water may be just what you need in order to get your body running in tip-top shape.

Did we mention that watermelons are made of 90 percent water? Because of this, your body will thank you for extra hydration, and as an added bonus, the high water content also means that these melons have a low-calorie density – but we will get to that in a bit.

2. Delicious, but Also Nutritious

You may be wondering what the other 10 percent of watermelons contain. It is nothing but nutritious goodness.

Watermelons contain a wide variety of nutrients, most prominently potassium, magnesium, and vitamins A and C.

Of course, there are a few more things that make up a watermelon – sugar, for one – but they represent a fairly small percentage when compared to the nutrients we have just listed.

And just because watermelons are the gift that keeps on giving, these delicious fruits are also packed with citrulline, which is an amino acid that can aid you in your exercise performance.

The more we go on, the clearer it becomes: watermelons are awesome.

3. Excellent Anti-Cancer Properties

Rounding off our list of some of the extensive array of watermelon benefits are the anti-cancer agents and compounds within the fruits.

Now, granted, this is something that requires further study and research to be officially proven, but the existing evidence so far seems to indicate that we will have a positive result.

The anti-cancer agents in watermelons include lycopene and cucurbitacin E, both of which have yielded very positive results in the past.

At the very least, what is undeniable and completely irrefutable about watermelons is the fact that they are healthy and tasty (when consumed in moderation, of course).

Lady beside a pool holding a watermelon

So, Is Watermelon Good for Weight Loss?

Finally, we come to the question that we have all been awaiting the answer to – whether this delicious fruit can actually be good for weight loss.

Well, the short answer is: yes, absolutely! But as with anything, you would still need to watch what you put into your body, and exactly how much of it you put there.

Watermelons are so high in water content that there is barely any room for calories, which is great for weight-loss buffs who worry about that in particular.

Still, eating a full watermelon a day (maybe two) will not do much to help you lose weight without the proper exercise routine. Additionally, it is never a good idea to starve yourself or deprive yourself of other food groups even if it is in the name of weight loss or good health.

This leads us to something of a controversial subject: the watermelon diet. Some people absolutely swear by this diet, while others have given less than positive comments on it.

One of the main sources of ire surrounding the watermelon diet is the so-called “cleanse” that the first step in the routine entails. For three days straight, you are only allowed to consume watermelons.

This may not be a problem for people who really love their watermelons, but otherwise, it can prove both challenging and unhealthy.

Eventually, you are allowed to return to your regular diet, but for the most part, the watermelon diet is mostly ineffectual in actually helping you lose weight.

Granted, it may be better to eat nothing but watermelon for three days than chocolate, but both are excessive and do not do much to make you a healthier individual.

Therefore, we recommend that you include watermelon somewhere in your diet if you have not already, especially in the summer when they are in season, but do not let it overtake everything else.


So, as you can see, it is pretty safe to say that watermelons are healthy and beneficial. Your body certainly will not be angry with you for introducing it to this wonderful fruit.

In terms of weight loss, however, watermelons are only an effective addition to your diet if you have an effective workout or exercise routine to match.

While the lack of calories is certainly appealing, do not expect to lose 10 pounds in a week just because you are eating watermelons. Plus, that could be terribly unhealthy, so keep in mind that a balanced diet is the best way to go!


Hi, I'm Lily! Like you, I have struggled with my weight. It was not an easy journey but I was able to lose 40 pounds and have kept it off for 14 years. My goal is to share with you all the research, tips, and tricks that I have learned over the years to help you lose weight also.