Does watermelon make you fat or thin? Nutritionist clarifies

Does watermelon get fatter or slimmer? The question may seem strange, but the question is more common than it sounds. Related to the melon , the watermelon belongs to the Cucurbitaceae family , which also include squash, zucchini and cucumber.

Like these other foods, watermelon is also rich in water, favoring diuresis. For this reason, it is a highly recommended fruit for weight loss regimens. ( 1 )

In addition, it contributes to the body due to the nutrients it has in its composition. Aroused curiosity? So, check out in this article all the benefits of watermelon that have been proven by science.

Watermelon fattening?

No, watermelon is not fattening . Quite the opposite! It can be a great ally in weight loss diets. A slice of the fruit, approximately 100 grams, has just 33 calories. That’s because water is responsible for being more than 90% of the watermelon composition.

In addition to its low calorie content, watermelon is a delicious and extremely beneficial fruit, as it has numerous medicinal properties.

Nutritional properties of watermelon

Watermelon is a food consumed almost all over the world and what has no calories, has nutrients. Thanks to its large amount of water, the fruit has been used to quench thirst and keep the body hydrated since time immemorial.

According to nutritionist Janiele da Silva Rodrigues, the food is a source of several B-complex vitamins, such as thiamine (B1), riboflavin (B2), pyrodoxine (B6), biotin (B7) and folic acid (B9). Watermelon is also a source of vitamins A and C , and important minerals such as calcium, iron , phosphorus, magnesium, potassium and zinc .

Health Benefits of Consuming Fruit

Watermelon is without a doubt a food that brings numerous benefits, as it was shown previously, it is full of nutrients. So much so, that even its seeds can be ingested.

Its consumption is extremely beneficial for those who want to lose weight, as it is low in calories. In addition to promoting the proper functioning of the gastrointestinal tract and helping to deflate . The fruit also has a rejuvenating action, and can even improve the appearance of the skin and hair.

Check out some of its main benefits below:

  • Fighting free radicals
  • Diuretic
  • Rich in fiber
  • Fight inflammation
  • healthier eyes
  • young skin and hair
  • good for the heart
  • Ideal for moisturizing.

Fighting free radicals

Watermelon is a source of antioxidant substances, including vitamin C and the carotenoid lycopene. Antioxidant substances have as their main functions to fight the so-called free radicals, harmful agents that damage cells.

Lipids, low-density lipoproteins, proteins and DNA can also be targets for oxidizing molecules. The antioxidant action can prevent the emergence of various chronic diseases, heart disease and even some types of cancer. ( 2 )


Everyone has heard of diuretic foods that help to “deflate”, but perhaps they don’t know why. In watermelon, this is due to the large amount of water in its composition.

The diuretic action stimulates urine production, promoting fluid elimination. With a greater excretion flow, the kidneys eliminate excess substances such as sodium and uric acid.

Rich in fiber

According to nutritionist Janiele Rodrigues, watermelon has dietary fiber that helps in the health of the intestines and weight loss . Soluble fiber helps to increase satiety and decrease appetite. In addition, they also regulate intestinal transit and help balance LDL, popularly called bad cholesterol.

Insoluble fibers are able to retain toxic substances and eliminate them in the feces. This makes the excretory tract less susceptible to various diseases, while also preventing constipation. ( 3 )

Fight inflammation

Inflammatory processes are more common than they seem, they can range from simple acne to pharyngitis. To combat these problems, watermelon has a substance called flavonoid, the same one that gives vibrant colors to the fruit. In addition, this same substance has anti-allergic action and strengthens the immune system. ( 4 )

healthier eyes

Do you know the importance of vitamin A for eye health? It promotes the production of rhodopsin, an important protein for the proper functioning of the retina. Deficiency in this vitamin can cause dry eyes and night blindness, which can lead to permanent vision loss.

But the beta-carotene present in watermelon, when ingested by the human body, becomes vitamin A. In addition, the fruit’s antioxidant properties also help to prevent various ailments, such as macular degeneration and cataracts.

Younger skin and hair for longer

Vitamin C stimulates the production of collagen , a protein that gives hair and skin resistance, hydration and elasticity. Ascorbic acid’s antioxidant action prevents the appearance of blemishes and wrinkles.

Also called retinol, vitamin A helps lock tresses to hydrate, in addition to being a great growth stimulant.

good for the heart

According to nutritionist Janiele Rodrigues, potassium is an essential substance for the process of muscle contractions. This explains why it is recommended for people who suffer from cramps.

In addition, the mineral is of great importance for the proper functioning of the heart, since the blood is pumped by involuntary contractions of the organ’s muscles.

Intake of watermelon, a food with potassium in its composition, can help prevent diseases such as muscle weakness and arrhythmia. As mentioned above, lycopene has a vasodilating action, which improves blood circulation. ( 2 )

Ideal for moisturizing

In hot seasons, people lose a lot of water, as sweat is used to alleviate the temperature. Therefore, during these periods, it is important to pay more attention to hydration.

As it is a light food rich in water, the Ministry of Health recommends the consumption of juices or fresh watermelon. Ultra-processed foods, such as cookies and snacks, are very low in water. Therefore, give preference to fruits during the hot seasons.

Can’t eat watermelon at night: myth or truth?

Myth. The watermelon is a fruit of quick easy digestion because of its composition is primarily composed of water. “What can happen is that for some people the watermelon is indigestible and can cause discomfort, or you ate some other food that was not good for you,” adds the nutritionist.

Are there contraindications?

People who suffer from diabetes should consume the fruit moderately. Watermelon has a high glycemic index, which increases blood glucose levels. Ideally, the consumption of watermelon by diabetics should be interspersed with other foods with a low glycemic index.

Ellie Lauderdale

My name is Ellie Lauderdale, MD and I am USA based professional Nutritionist .

I am a Registered Dietitian Nutritionist and board certified specialist in sports dietetics who is trained in integrative medicine. I have worked with hundreds of clients, from those suffering with chronic disease to professional and olympian athletes. My goal is to help optimize you from the inside so that you can feel, perform, and look your best on the outside.

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