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When you think of watermelon, you probably picture a juicy, sweet, and refreshing bite perfect on a warm day. But beyond its vibrant color and delightful taste, watermelon delivers a powerful dietary benefit that’s often overlooked: it’s surprisingly low in calories while being incredibly satisfying.
Why Watermelon Is a Smart Snack for Weight Management
Despite its natural sweetness, watermelon is over 90% water and contains only about 30 calories per 100 grams. This high water content not only helps with hydration but also promotes satiety, meaning you feel fuller for longer without consuming a lot of calories.
A 2019 study published in Nutrients journal found that individuals who incorporated watermelon as a snack had reduced appetite and overall calorie intake at subsequent meals compared to those who consumed other high-sugar snacks.
Low Energy Density, High Nutrient Benefit
Watermelon is considered a low-energy-density food, meaning it provides fewer calories relative to its weight. This makes it ideal for:
- Portion control
- Weight loss or maintenance diets
- Healthy snacking options for both adults and children
Plus, it’s rich in nutrients like vitamin C, vitamin A, lycopene, and potassium, giving you more nutritional value per bite.
How Watermelon Supports a Healthy Lifestyle
- Curbs cravings: Watermelon’s volume and sweetness can satisfy sugar cravings without the calorie load of desserts.
- Prevents overeating: Eating a bowl of watermelon before meals can help reduce overall food intake.
- Ideal for diabetics in moderation: Though sweet, its glycemic load is relatively low when consumed in reasonable portions. However, avoid juicing frequently, as this speeds up sugar absorption.
- Due to its potassium content, individuals with kidney conditions should consume watermelon in moderation to prevent hyperkalemia (excess potassium in the blood).
Dietitian’s Approved Quick Serving Ideas
- Add diced watermelon to your morning oats for a hydrating kick
- Blend it with mint and lime for a refreshing, low-calorie mocktail
- Serve chilled cubes as a mid-afternoon snack to beat cravings
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RD, LD Julius Sammah
MyHealthCop Certified Dietician
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