Does watermelon make you fat? Watermelon on a diet: calories, nutritional values, glycemic index

Watermelon is low in calories and although sweet, it does not make you fat. Watermelon on a diet is one of the best fruits you can eat. The high glycemic index of watermelon is not against it. Why is that?

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You can eat watermelon with a weight loss diet. This refreshing fruit promotes weight loss and is not fattening. Watermelon is a source of the powerful antioxidant lycopene, which has anti-cancer properties. What is worth knowing about it?

Watermelon – calories and nutritional value

Watermelon is low in calories and contains 91% water. Provides minimal amounts of protein and fat and small amounts of dietary fiber.

This fruit is ideal for hydrating and satisfying the appetite, although it does not provide many calories.

100 g of watermelon is only 36 calories, the average weight per 350 g is only 126 calories.

Nutritional value per 100g:

  • energy value: 36 calories (kcal),
  • protein: 0,6 g,
  • carbohydrates: 8,1 g,
  • fat: 0,1 g,
  • dietary fiber: 0,3 g,
  • water: 90,6 g.

Watermelon Sugar

Do you often hear that watermelon is all sugar? Contrary to commonly held opinions, it does not contain many more simple sugars than other summer fruits.

Compared to the number of calories in the fruit, it also does very well.

Carbohydrates in summer fruits (per 100 g):

  • Strawberries: 5.8 g
  • Raspberries: 5,2 g
  • Watermelon: 8.1 g
  • Blueberries: 9.0 g
  • Peaches: 10 g
  • Apricots: 10,2 g
  • Cherries: 13,3 g

Glycemic index of watermelon

The glycemic index is a factor that shows how quickly carbohydrates from food products are absorbed by the gastrointestinal tract into the blood.

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The faster the carbohydrates are absorbed, the faster the blood glucose level rises. High glucose levels induce insulin secretion and increase the deposition of fatty tissue.

The glycemic index is classified:

  • as low when it is below 55,
  • medium, when it is between 55 and 69,
  • high when it is 70 or more.

The glycemic index of watermelon is 72 – so it is high! In the case of watermelon, this doesn’t mean you can’t eat it when you want to lose weight or have trouble maintaining a healthy weight.

Watermelon on a diet

The glycemic index is quite outdated, but still popular. The index is determined for a quantity of product containing 50 g of carbohydrates.

50g of carbohydrates are in 620g of watermelon! Not many people can eat that much watermelon at one time. The average piece weighs only 350 g – just the flesh, without the skin. This is why the glycemic index is often misleading. It is much better to follow the glycemic load, which, in addition to influencing blood sugar, also takes into account how much of a given product you usually eat.

The glycemic load of watermelon is 4, which is very low. This means that you can eat it on a daily basis and during a diet without fear.

Glycemic load:

  • low: less than 10,
  • medium: between 11-19,
  • high: is greater than 20.

Health properties of watermelon

You don’t have to worry about watermelon making you fat. Why is watermelon worth taking?

1. Contains lycopene

Have you heard that the red pigment in tomatoes is very healthy and prevents cancer? Watermelon is also its source. I’m talking about lycopene, one of the most powerful natural antioxidants.

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2. It prevents swelling and hypertension

Watermelon is a source of potassium. This element helps you expel excess fluid from your body’s cells faster. Potassium is also known to help maintain normal blood pressure.

3. Hydrates

91% of the water in a watermelon makes a serving like a large glass of water.

4. Source of vitamins

Watermelon provides two valuable vitamins with antioxidant properties. Vitamin A is in the form of provitamin (beta-carotene). Both vitamins delay the aging process.

Watermelon Smoothie


  • one slice of watermelon (350 g),
  • a glass of fresh raspberries
  • banana,
  • a teaspoon of chia seeds,
  • fresh mint leaves.

Preparation method:

  1. Cut the watermelon into small cubes and slice the banana.
  2. Mix all the fruits.
  3. Finally, add the chia seeds.
  4. Set aside to swell for about 2-3 hours.
  5. Drink chilled, garnished with mint leaves.

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