How Juicy, Delicious Watermelon Can Help You Lose Weight

Here’s the reason:  food that has a high water content — like cucumbers, soup (especially broth-based soup), and, you guessed it, watermelon — make you feel full and, they’re usually relatively low calorie foods.

How great is it that something as nutritious and calorie friendly as watermelon is such a treat?  Juicy watermelon has certainly finished off lots of camp meals and family picnics and dare I mention the college special: watermelon infused with vodka?  And, how pretty are those intricate carved watermelon baskets filled with watermelon, cantaloupe, and honeydew balls?  Very labor intensive.  My mother was good at that.

I just came back from a trip to Greece where just about every lunch and dinner ended with a beautiful platter of red, ripe watermelon.  Totally satisfying, thirst quenching, and an important component of the Mediterranean diet.

A Melon With History

The first recorded watermelon harvest was in Egypt, nearly 5,000 years ago. Now you can find more than 1,200 varieties grown in 96 countries.  Watermelon — 92% water and 6% sugar — is a cousin of cucumbers, pumpkins, and squash and is the most consumed melon in the US, followed by cantaloupe and honeydew.

Some Watermelon Trivia

  • Watermelon, with its water content, is a volume food. It fills you up and quenches your thirst and is great for weight control.
  • One wedge (about 1/16 of a melon, 286 g) has 86 calories, no fat, 22g carbs, 1g fiber, and 2g protein.
  • 10 watermelon balls (122g) have 37 calories, 0 fat, 9g carbs, 0g fiber, and 1g protein
  • 1 cup of diced watermelon (152g) has 46 calories, 0g fat, 11g carbs, 1g fiber, and 1g protein
  • Two cups of red flesh watermelon chunks supplies 25% of daily vitamin A, 30% of daily vitamin C, B6 (6%) of B6; 8% potassium, 4% phosphorus, 8% magnesium, beta carotene, and lycopene.
  • Watermelon’s inner rind is edible and has a bunch of hidden nutrients.  The outer rind, also edible, is sometimes used as a stir-fried or stewed vegetable or as a pickled condiment.
  • Look for a watermelon that’s firm, symmetrical, and bruise, cut, or dent free. It should be heavy for its size and its underside should have a creamy yellow spot from where it sat on the ground while it ripened in the sun.
  • Whole melons will keep for 7 to 10 days at room temperature but lose flavor and texture if they’re stored too long. They’ll keep for three to four days in the fridge after they’re cut.

Unusual Watermelon Salads

I recently had a salad made with arugula, yellow watermelon chunks, grilled red watermelon slices, pistachios, grated ricotta salata, and balsamic dressing.  It was awesome.

Here’s another salad I frequently make.  I’m not too precise with my measurements and it still tastes fantastic:

Mediterranean Watermelon Salad (adapted from


  • 6 cups torn mixed salad greens
  • 3 cups cubed seeded watermelon
  • 1/2 cup sliced red onion
  • 1/3 cup crumbled feta cheese
  • 1/2 cup watermelon vinaigrette
  • Freshly ground black pepper
  • Mint sprigs

Watermelon Vinaigrette:

  • 2 tablespoons honey
  • 1/4 cup pureed watermelon (puree chunks in a food processor)
  • 2 tablespoons white wine vinegar
  • 1/4 teaspoon pepper
  • 1 teaspoon olive oil


Make the vinaigrette by whisking  all of the ingredients together. Store it in the refrigerator and shake well before using. Makes about 1/2 cup.

In a large bowl, mix all of the salad ingredients except the vinaigrette, pepper, and mint. Just before serving, toss the salad mixture with the vinaigrette. Garnish with pepper and mint sprigs.

Makes 6 servings. About 75 calories per serving.

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7 Responses to How Juicy, Delicious Watermelon Can Help You Lose Weight

  1. Sarah August 1, 2012 at 10:01 am #

    Mmmh, I love the Watermelon Vinaigrette idea. Will definitely try that out…
    What about a watermelon daiquiri ? Probably not so good to loose weight, but they are still yummy !

    • Penny Klatell, PhD, RN, ACC August 5, 2012 at 3:55 pm #

      I agree that a watermelon daiquiri might not be the most fantastic caloric choice, but I’m also not a believer in intentional dietary deprivation! I was in a restaurant yesterday — and their specialty drink was a watermelon basil margarita. I didn’t try it, but it sounds delicious!

  2. Kim Whitaker August 1, 2012 at 5:38 pm #

    Very interesting Penny – didn’t know lots of this. The salad sounds yummy too.

    • Penny Klatell, PhD, RN, ACC August 5, 2012 at 3:52 pm #

      Thanks, Kim. Watermelon and feta is one of my all time favorites. Something about the combination of sweet and salty . . .

  3. Angie Swartz August 2, 2012 at 2:36 am #

    Hi Penny,
    I love this post and I can’t wait to incorporate more watermelon into my diet. I am going to try your recipes. They look healthy and delicious. Please keep the healthy eating advice coming! Thank you!

    • Penny Klatell, PhD, RN, ACC August 5, 2012 at 3:51 pm #

      Thanks, Angie. I don’t know why watermelon is often so overlooked. It’s cheap, delicious, and really versatile. Sitting on porch steps and spitting seeds can be a whole lot of fun, too!

  4. Diane January 19, 2013 at 11:53 pm #

    I just found your site and enjoyed many articles. Of course, I love watermelon, but had always heard calories from natural sugar in watermelon was high. The salad and vinaigrette sound wonderful. Thank you…

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