Is watermelon good for a diet?

In this article, we are going to discuss and answer the question “ Is watermelon good for a diet?”. I will include the benefits of watermelons with their nutritional facts. I will also answer the question of whether a watermelon is better than fruit or juicing the watermelon and drinking it.

Is watermelon good for a diet?

Watermelon is good for a diet if it is consumed in moderation. It provides hydration on hot days. It is packed with many nutrients and benefits for the body. Watermelon belongs to the fruit food group. It is low in calories with only 30 calories in a 100-gram serving. 

The fruit is mostly made up of water with 91% water. It is very low in protein ( 0.6 grams), fiber (0.4 grams), and fat( 0.2 grams), yet rich in carbs (7,6 grams ) and sugars (6.2 grams). 

Watermelon has a high glycemic index. This means it spikes your blood sugar quickly. Fruits or food with a high glycemic index is not appropriate for people with diabetes. It raises the blood sugar so fast, that without enough insulin it will lead to complications over time.

Watermelons are rich in antioxidants. One of the antioxidants is vitamin C. Vitamin C supports a healthy immune system that fights off infections. Vitamin C is also good for skin health. Making the skin look glowy and healthy. 

The fruit is also rich in potassium. The electrolytes are needed for healthy body function. It is essential for blood pressure regulation. Potassium is needed for normal cognitive function and heart health.

Watermelons are also rich in vitamin A. A fat-soluble vitamin that is needed for the normal function of the eyes, immune system, lungs, kidneys, and so many body organs.

Watermelon is part of the fodmap, which stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyol. These are sugars that are not well tolerated in the small intestine by some people. 

Foods high in Fodmap are wheat, garlic, onions, legumes, pulses, sweeteners, and some fruits and vegetables. It does not mean that these foods can not be tolerated by everyone. Some people are more sensitive to these types of food than others. 

Watermelon juice has also been found to help athletes. A study showed a relationship between muscle soreness reduction and watermelon juice. It also showed a reduction in recovery of the heart rate.

Which is better: watermelon or its juice?

It is better to choose watermelon fruit over juice. This is due to the fiber content difference. 

Watermelon can be enjoyed in different forms as well, can be added to juices, and smoothies, or made as a smoothie on its own. Fruits are low in fiber and high in sugar though and should be limited on a diet. 

The calories they contain are not low, and since they are low in fiber intake this makes them not satisfactory on a diet. You will not feel as satisfied when you drink juice compared to eating the whole fruit that is richer in fiber.

How to balance my diet?

If you are on a diet, it does not mean you need to deprive yourself of your favorite fruit. Diet is all about balanced eating. Choosing healthy food choices instead of processed or fast food is a way. Make sure to reduce your portion size when eating. 

Pick smaller plates that provide the illusion that you are eating a full plate, which in fact contains lower amounts of food.

Healthy food choices include all food groups. Many fad diets remove a food group and label it as bad. This changes your perception of food and makes you believe that one food group is bad or unhealthy.

 A healthy diet does not label any food that is bad or unhealthy. Food that is processed in a way that increases the fat content, especially trans fat, is food that is harmful to your health.

Also, it is important to drink water and hydrate throughout the day. This way you can differentiate between hunger cues and thirst cues. 


In this article, we discussed and answered the question “Is watermelon good for a diet?”.I included the benefits of watermelons with their nutritional facts. I also answered the question of whether a watermelon is better than fruit or juicing the watermelon and drinking it.


Top 9 Health Benefits of Eating Watermelon (

Watermelon juice: potential functional drink for sore muscle relief in athletes – PubMed (

High FODMAP foods (

Watermelon 101: Nutrition Facts and Health Benefits (

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