Does eating watermelon make you gain weight?

Watermelon - scientific name is Citrullus lanatus, a fruit originating from southern Africa. Watermelon is quite large, round with a dark green outer skin, the inside is red edible. Despite its large appearance, the main ingredient of watermelon is water, accounting for up to 92% and very few calories.

How many calories are in watermelon?

A post on the Vinmec International General Hospital website points to research from the United States Department of Agriculture that says a watermelon is 15 inches long by 7.5 inches in diameter and contains about 1,360 calories.

Watermelon's calories come from carbohydrates, which are mainly made up of the natural sugars sucrose, fructose, and glucose. These natural sugars give watermelon its sweetness. Its low carbohydrate content means that eating watermelon does not cause a spike in blood sugar.

Normally, when eating watermelon, cut it into small, bite-sized slices and each slice of watermelon only provides 86 calories to the body.

The United States Department of Agriculture (USDA) Food Data Central shows the various calorie counts in a serving of watermelon, including:

1 cup of medium watermelon contains 46 calories
100g of watermelon contains 30 calories
1 cup of watermelon juice contains 71 calories

Although low in calories, an 86-calorie slice of watermelon also provides many essential nutrients for the body. According to the US Food and Drug Administration (FDA), an 86-calorie slice of watermelon provides the following vitamins and minerals:

25% vitamin C fights germs, protects you from premature aging and soothes dull skin
30% vitamin A for healthy eyes and boosts the immune system
4% iron helps eliminate fatigue and supports the treatment of anemia
2% calcium helps build and support strong bones
8% potassium regulates blood pressure and maintains hydration levels
4% fiber helps you feel less anxious

Thus, watermelon is a low-calorie fruit, the main ingredient is water, so eating watermelon does not make you gain weight, but on the contrary, it brings many health benefits.

Watermelon contains few calories, the main ingredient is water, so eating watermelon does not make you gain weight (Illustration: Istock)

Health Benefits of Watermelon

Health & Life Newspaper quoted from the book Vietnamese Medicinal Plants and Herbs by Professor Do Tat Loi that watermelon contains a lot of water, has a cooling, nourishing and refreshing effect, so it is chosen by everyone as a dessert and thirst quencher, especially in the summer.

Aids digestion and detoxification

The main ingredient of watermelon is water, accounting for more than 90%, so it can support detoxification and natural diuretic. Eating watermelon helps increase metabolism into urine to transport toxic waste out of the body.

The high water and fiber content in watermelon also helps support the digestive system and effectively prevents constipation.

Watermelon provides lots of vitamin C

Watermelon is a food source rich in vitamin C for the body, which protects cartilage and bones, and speeds up the healing of wounds and bruises.

The rich source of vitamin C in watermelon is also an antioxidant that helps boost immunity to keep the body healthy.

Helps keep eyes healthy

Important nutrients that play a role in protecting eye health are beta-carotene, vitamin A, vitamin C, lutein and zeaxanthin, and these nutrients are all found in watermelon.

Getting enough beta-carotene in your diet helps prevent macular degeneration, the leading cause of age-related blindness.

Watermelon helps lose weight

Although watermelon contains sugar, it is also rich in vitamins and minerals, and has low calories, making it an effective weight loss aid. Eating watermelon promotes a feeling of fullness and curbs appetite, thereby helping to lose weight effectively and healthily.

Khanh An (synthesis)

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