Kelsey Kryger
Wed, August 12, 2026 at 6:15 PM UTC
Sticking to whole foods, like fruit, is a surefire way to support weight loss efforts, but some fruits may be more helpful than others. Melons, in particular, make a great option because their natural sweetness can satisfy cravings for added sugar while their high water content provides plenty of low-calorie volume. And according to registered dietitians, watermelon may be the best option to reach for when you’re trying to lose weight
“Comprised of approximately 91 percent water and around 46 calories per cup, watermelon has the highest water content and lowest calories per gram compared to other melons, allowing for a satisfying portion with relatively few calories,” says Rachel Hammack, RDN, NBC-HWC, and Health and Well-Being Coach Lead at ComPsych. “Replacing more energy-dense snacks or sugar-sweetened beverages with watermelon may help reduce overall calorie intake and support weight loss efforts.”
Watermelon has a low energy density and glycemic load, meaning a one-cup serving provides relatively few calories and carbohydrates. Its high water content adds volume and helps promote fullness, filling the stomach to curb hunger and help you lose weight. Its natural sweetness can also satisfy cravings in place of more high-calorie snacks and desserts
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Research suggests that water-rich, lower-calorie foods can promote fullness while helping people consume fewer calories. In one year-long study, people who ate larger amounts of water-rich foods reported less hunger and lost more weight. A different four-week study found that overweight or obese adults who ate two cups of watermelon daily felt fuller and less hungry than when they ate an equal-calorie serving of low-fat cookies. These individuals also experienced reductions in body weight, BMI, waist-to-hip ratio, and systolic blood pressure.
Not only is watermelon great for weight loss, but it also supports workout performance. It contains the amino acid citrulline, which can help reduce muscle soreness after exercise. Plus, the water and potassium content support hydration and fluid balance. And with about 11 grams of carbohydrates per cup, watermelon can provide a quick and natural
For most people without blood sugar concerns, the natural sugar in watermelon isn’t something to worry about Since it’s a low glycemic load food, a one-cup serving is likely to have a relatively modest effect on blood sugar. People with diabetes or insulin resistance can still enjoy watermelon but may benefit from watching portion size and understanding how it affects individual blood sugar
Related: Registered Dietitians Reveal the #1 Fruit to Eat for Weight Loss
Experts
Rachel Hammack, RDN, NBC-HWC, and Health and Well-Being Coach Lead at ComPsych
Sources
Effects of Fresh Watermelon Consumption on the Acute Satiety Response and Cardiometabolic Risk Factors in Overweight and Obese Adults. Nutrients, 2019
Dietary energy density in the treatment of obesity: a year-long trial comparing 2 weight-loss diets. The American Journal of Clinical Nutrition, 2008
This story was originally published byMen’s Journalon Aug 12, 2026, where it first appeared in theNutritionsection. Add Men’s Journal as aPreferred
